Note: Clubs is currently in beta at select gym locations. A full rollout is planned for a future update.

Compete with other Fitbod members at your gym through weekly leaderboards. See where you rank in total weight lifted, workouts completed, and cheer each other on.

Table of Contents

Joining a Club
Leaderboard
Activity Feed
Leaving a Club
FAQ

Joining a Club

Clubs is rolling out gradually to select gym locations.

• New users: 
  • Join during account setup by selecting your gym location. If your gym is available and has at least 5 active Fitbod members, the Club tab will appear after setup. 
  • Before entering, you'll confirm your display name. It defaults to your first name and last initial (e.g., "Ian P."), but you can tap Edit to change it to a generated anonymous nickname.
• Existing users: 
  • Club access is currently limited to new account signups during beta. We're working to expand access in a future update.

Leaderboard

Every club has a weekly leaderboard where you can track your ranking. The week runs from Sunday at midnight to Saturday at 11:59 PM in your club's timezone, and resets automatically. 

As you log workouts, you'll be ranked across two metrics:

• Volume: Total weight moved (reps × weight) during the week
• Workouts: Number of workout sessions completed

Every Monday, the previous week's top 3 finishers for each metric are announced in your club's activity feed and saved so you can always look back at past results.

Activity Feed

Your club's activity feed shows workouts as members complete them, plus weekly winner announcements every Monday.

React to posts with 👊 🔥 💪 ❤️ 👏 🏋️ or 👀 to show support. Tap an emoji to react, tap again to remove it. You can add multiple emojis to the same post.

Your completed workouts automatically appear in your club's feed. If you prefer to keep workouts private, you can leave the club at any time.

Leaving a Club

1. Go to the Clubs tab.
2. Tap Settings located under the club’s name.
3. Select Leave Club and confirm.

Once you leave a club, the Clubs tab will disappear.

Note: If you leave a club during this beta period, there isn't a way to join a new club at this time.

FAQ

I'm an existing user. How do I join a club?

Club access is currently available during new account setup as part of the beta rollout. We're working to expand access to existing users in a future update. 

Can I be in multiple clubs?

You can only join one club at a time. 

I'm in the beta and left a club. Can I join a new one?

At the moment, no. We'll be adding a way to support joining other clubs in a future update. 

How soon do workouts appear in the feed? 

Workouts appear within a minute of completion.

What if I work out at home? 

Clubs require a gym location. We're looking into supporting clubs without gym locations in the future.

My Plan is where you customize how your workouts are built. Set your goals, configure available equipment, define your training schedule, and adjust preferences to personalize your training program.

Table of Contents

Getting Started
Goals
Equipment & Locations
Training Profile
Training Format
Preferences
FAQ

Getting Started

Go to Workout tab → My Plan, then:

• Choose your goal from the list
• Tap Location → select or add your gym and equipment
• Set Workouts / Week to match your schedule

All other settings use recommended defaults. Customize further using the options below.

Goals

Your Goal determines recommended exercises, sets, reps, and intensity. You can change your goal anytime without losing progress.

How Goals Affect Your Workouts

• Exercises: Strength goals prioritize compound lifts; muscle-building goals include more isolation work
• Rep ranges: Lower reps for strength, moderate for muscle, higher for fat loss
• Rest periods: Longer for strength/power, shorter for conditioning/fat loss
• Cardio: More cardio included with Reduce Bodyweight and Improve Fitness goals

Learn More: Goals

Equipment & Locations

Configure your available equipment to get appropriate exercise recommendations.

Select Your Equipment

Go to My Plan → Available Equipment and choose what you have access to. This determines which exercises can be recommended.

For equipment like dumbbells, kettlebells, and barbells, you can also specify which weight increments you have. Tap Edit next to the equipment type to customize your available weights.

If you don't see your equipment listed, you can add it by creating a custom exercise in the app.

Train Without Equipment

Enable Bodyweight-Only mode to work out anywhere without equipment. Exercises such as push-ups, squats, lunges, and core movements will be included.

Note: Back and biceps exercises are more limited without a pull-up bar or resistance bands.

Set Up Gym Locations

You can create multiple gym locations if you train at places with different sets of equipment.

1. Tap Location → Add New Location...
2. Name your location (e.g., "Home," "LA Fitness")
3. Select the equipment available there

To switch locations, tap Location and select which to use.

To rename, share, or delete a location, tap the … menu next to its name.

Training Profile

These settings establish the framework of your plan, including how often you work out, how long each session lasts, and the level of intensity applied to your workouts.

Workouts / Week

Set how many days per week you want to work out. Choose a number (e.g., 3 workouts/week) or pick specific days (e.g., Mon, Wed, Fri).

This setting determines your Weekly Set Targets and recommended training splits. You can also enable a Workout Preview Notification at your preferred time.

Duration

Set your preferred workout duration from 15 minutes to 1 hour 30 minutes, or enter a custom duration.

Duration affects the number of exercises per session and your Weekly Set Targets (overall training volume).

Experience

Choose your experience level to set appropriate workout intensity.

• Beginner: New to lifting and building confidence with form and equipment
• Intermediate: Comfortable with the basics and lifting moderate weight with good form
• Advanced: Training with high intensity, strong technique, and complex movements

Learn More: Experience

Training Format

Customize how your workouts are structured, including which muscle groups are trained together, how often exercises rotate, and how cardio is incorporated. 

Training Splits

Splits determine how workouts are organized around muscle groups. A split is recommended based on your weekly workout frequency.

Note: Additional split options become available when Focus Exercises are enabled.

Exercise Variability

Choose how frequently exercises change between workouts:

• More Consistent: Repeat the same exercises to track progress more easily
• Balanced (Default): Some consistency, some variety
• More Variable: Change exercises frequently for more variety

Learn More: Exercise Variability

Focus Exercises

Learn More: Focus Exercises

Warm-Up Sets

Toggle this setting to automatically include warm-up sets before heavier lifts. This helps prime your muscles and joints, supporting both safety and performance.

Circuits & Supersets

Combine exercises back-to-back with minimal rest to boost intensity, save time, and add variety.

• Circuits: Three or more exercises performed in sequence
• Supersets: Two exercises performed in sequence

Learn More: Circuits & Supersets

Timed Intervals

Timed Intervals allow you to perform exercises for a set duration instead of a fixed rep count. This training style is ideal for HIIT or conditioning workouts. You can apply intervals to the start, end, or entire workout.

Learn More: Timed Intervals

Preferences

Additional settings for units, cardio, stretching, and exercise preferences.

Units

Choose to display weights in pounds (lb) or kilograms (kg). This ensures your workouts align with the equipment available at your location.

Cardio

Enable to automatically include cardio in your workouts. Choose whether to add it at the start or end of your workout, and select your preferred cardio exercises (e.g., Air Bike, Cycling, Elliptical, Jump Rope).

Learn More: Cardio Recommendations

Stretching

Add stretches before or after your workout to improve flexibility, reduce injury risk, and support recovery. Choose which types to include:

• Soft Tissue Exercises: Release tightness with tools like foam rollers
• Dynamic Stretches: Increase heart rate and mobility through active movement
• Static Stretches: Improve flexibility by holding muscles in extended positions
• Primers: Activate and prepare muscles for lifting

Learn More: Stretching / Warm-up & Cool-down

Manage Exercises

Review and update any exercise preferences you’ve already set with Recommend More, Recommend Less, or Exclude. For example, if you excluded an exercise and want to bring it back, you can undo that here.

Learn More: Recommend More, Less, or Exclude Exercises

FAQ

How do I change my Workout Preview Notification time?

Go to My Plan → Workouts Per Week → select Specific Days. Scroll down to see the notification time picker that appears at the bottom. This option is only available when using Specific Days.

How do I share a gym location?

Select your location to share then tap the ... menu next to it. Select Share to send your equipment setup to someone else. They can import it into their own Fitbod app.   

Note: This is available for Android users and now gradually rolling out to iOS users.

This feature helps you work around injuries or limitations by adjusting your workout plan. Note areas you want to avoid stressing, and get alternative exercise recommendations that keep your training effective.

⚠️ Important: Fitbod's suggestions are not medical advice and cannot replace professional guidance. Always consult a qualified healthcare professional before exercising with an injury.

How to Add an Injury or Limitation

1. Go to My Plan → Injuries / Limitations
2. Describe your injury or limitation in one of the following ways:
   • Type your own description, or
   • Select a quick option (such as Lower Back, Shoulder, Knee, etc.) to pre-fill the text box
3. Tap Get Recommendations
4. Answer a few questions to tailor your plan. Fitbod will then suggest which exercises to exclude and which to recommend more often based on your responses.
   • Tap Update Plan if you are satisfied to apply these changes to your future workouts
   • Tap the Back button (top left) if the suggestions don't feel right. This lets you adjust your injury description or answer the questions again for new recommendations

Note: Share feedback anytime by tapping 👍 or 👎 then click Send Feedback.
 

How Your Plan Adjusts

Once you update your plan:

• Exercises that could stress the affected area are excluded
• Alternative exercises that work around your condition are recommended more often

Example: If "wrist" is noted as affected, wrist-loading movements like push-ups may be excluded, while machine or cable presses with neutral wrist positions will be recommended more often.

Viewing Your Current Settings

Review your current settings anytime:

1. Go to My Plan → Injuries / Limitations.
2. Tap Current Injuries / Limitations. 
3. You’ll see a list showing:
   • The affected area
   • When it was reported
   • Exercises being excluded
   • Exercises being recommended instead

Marking an Area as Recovered

When you're ready to train that area again, tap Mark As Not Injured. Any exclusions or special recommendations tied to it will be removed, and future workouts will once again include that muscle group.

Table of Contents 

Introduction to Body Composition 

Data Types 

How to Sync Your Body Composition Data into Fitbod

Add or Delete Your Body Composition Data in Fitbod 

On the iOS and Android app

Body Composition Dashboard

How to View the Body Composition Dashboard

On the iOS and Android app

Frequently Asked Questions (FAQ)

What is body composition?

Why is understanding body composition important?

Can my body composition data be imported from other sources/apps?

What is the difference between composition and measurement?

Can I connect my smart scale to Fitbod?

Introduction to Body Composition 

Fitbod's Body Composition feature helps you track your progress towards the goals that matter to you. Body composition refers to the body's makeup of fat, muscle, bone, and other elements. It's not just about weight. Instead, it can offer a more comprehensive view of a person's overall health and progress. Understanding your body composition can help you make more informed decisions about fitness, nutrition, and general well-being.

Get better exercise recommendations by connecting Fitbod to Apple Health or Health Connect.

Over time, Fitbod will also provide you with even better exercise recommendations based on body composition data.

To use this feature, connect Fitbod to Apple Health or Health Connect and authorize Fitbod to receive your logged body composition data.

Data Types

Fitbod needs permission from Apple Health and Health Connect for certain types of data. You need to allow Fitbod to use that data so that Fitbod can calculate your Body Composition. Please note, the following data types are taken from Apple Health & Health Connect.

Turn on "Read" and "Write" for this list of data types: 

• Body Fat Percentage (both iOS and Android)
  • Body Fat Percentage represents the proportion of fat in your body compared to other sources of weight like lean mass or water weight, and is a vital indicator of overall health and fitness. Monitoring and managing this metric is crucial because it affects everything from athletic performance to long-term health risks. Fitbod's tailored workouts help you manage this metric by increasing muscle mass, as well as burning calories, and reducing body fat. Lower body fat percentages are usually a good thing, but having too little body fat can also lead to health and performance problems.
• Lean Mass (both iOS and Android)
  • Lean Mass is the combined weight of tissues like muscles, tendons, and ligaments. This is a key stat for anyone looking to alter their body composition. Increases in lean mass can help with nearly any goal from sport performance, the general health and fitness, and even losing weight. Fitbod will help you increase your lean mass through a variety of exercises, as well as weight and rep recommendations in line with your current capabilities.
• Body Mass Index (BMI) (iOS only)
  • Body Mass Index, or BMI, is an easily accessible metric for estimating body fat percentage. While this is a great metric to track, there are some downsides. Because this metric only looks at total weight and height, it does not distinguish between different types of tissues. Because of this, there can be inaccuracies for individuals with a high proportion of weight coming from muscle mass.
• Waist Circumference (iOS only)
  • Waist Circumference is one metric that can help assess risk for obesity-related diseases such as Type 2 diabetes, high cholesterol, high blood pressure, and heart disease. 
• Basal Metabolic Rate (BMR) (Android only)
  • Basal Metabolic Rate, or BMR, is the amount of energy your body needs to perform essential life-sustaining functions such as breathing, circulation, and cell production while at rest. BMR is influenced by various factors such as age, sex, weight, and body composition.

Fitbod uses the data types listed above along with the data types listed below to help you understand your body composition:

• Active Energy
• Heart Rate
• Height 
• Weight
• Workouts

How to Sync Your Body Composition Data into Fitbod

On the iOS and Android app

1. Open Fitbod
2. Select the Body tab (bottom center)
3. Select the Composition tab
4. Select Sync with Apple Health or Health Connect

(iOS images to the left, Android images to the right)

***Important Note:

You can also Sync with Apple Health or Health Connect via the Settings menu. This is also where you can Disconnect Fitbod from Apple Health or Health Connect if you no longer want to sync your Apple Health or Health Connect data into Fitbod.

Apple Health & Health Connect will ask you for permission to sync your data. They fit into two categories: "Write" and "Read", and you need to give permission to each bolded item to enable Body Composition tracking in Fitbod.

Write: 

• Active Energy
• Body Fat Percentage
• Body Mass Index
• Heart Rate
• Height
• Lean Body Mass
• Waist Circumference
• Weight
• Workouts

Read:

• Body Fat Percentage
• Body Mass Index
• Date of Birth
• Heart Rate
• Height
• Lean Body Mass
• Sex
• Waist Circumference
• Weight
• Workouts

Add or Remove Your Body Composition in Fitbod

Fitbod Introduces a new level of personal health management for Body Composition. You can now add and remove your Body Composition metrics directly within the app. Are your metrics out of date? Easily remove them and add your new metrics! We also support the addition of new records beyond what Apple Health & Health Connect offers. We want to empower you to add or remove critical health data such as body weight, height, and body fat percentage, so we can provide you with a comprehensive and customizable approach to tracking and managing your health information.

On the iOS and Android app 

To add your data please do the following: 

1. Open Fitbod
2. Select the Body tab (bottom center)
3. Select the Composition tab (Image 1)
4. Select the All Composition Stats
5. Select a Stat you want to add information to (Image 2)
6. Add Data (Image 3)

(iOS images to the left, Android images to the right)

To Remove Data please do the following:

1. Open Fitbod
2. Select the Body tab (bottom center)
3. Select the Composition tab
4. Select All Composition Stats
5. Select a Stat you remove information from 
6. Scroll down to All Recorded Data
7. Slide to the left on the entry you want to remove

Body Composition Dashboard

You can now access your Body Composition dashboard and check out the brand-new data points it provides through Fitbod's new Body Tab. Go beyond your base-level stats and take a dive deep into a more comprehensive view of your health and fitness.

You can see a preview of the dashboard, both when unsynced with Apple Health or Health Connect and when synced. In the unsynced state, the Composition Dashboard displays an option to sync with Apple Health or Health Connect, presenting your data points at 0%. Once synced with Apple Health or Health Connect, the dashboard reflects changes in your data points, showcasing increases or decreases in percentages.

By clicking on a data point, you can track your progress over various periods—be it weekly, monthly, over six months, or a year.

***Important Note:

Fitbod does not calculate your Body Fat Percentage, Weight, Lean Mass, Body Mass Index, or Waist Circumference. These are all imported from Apple Health & Health Connect currently.

How to View the Body Composition Dashboard/Trends

On the iOS and Android app

1. Open Fitbod
2. Select the Body tab (bottom center)
3. Select the Composition tab
4. Select one of the metrics below to view your historical trends for that specific metric

FAQ

What is body composition?

Body composition is the term used to refer to the percentage of fat, muscle, bone, skin, water, and other lean tissues that make up the body. 

Body composition is broken into two groups. Fat mass and fat-free mass. Fat mass is the amount of body fat. Fat-free mass is the lean tissue in your body like muscles, organs, bones, water, etc.

Why is understanding body composition important?

Understanding your body composition is crucial for several reasons:

• Health assessment tool. Body composition and body fat percentage may better predict health risks than simple obesity classification based on Body Mass Index (BMI). A healthier body composition is a higher percentage of muscle and lean tissue with a lower percentage of body fat. Body composition is important because it can give you a better idea of your overall health, especially if you fall in the overweight or obesity category for BMI. While weight loss can help, it doesn’t tell you whether you’re losing body fat or muscle mass. That said, less body fat isn’t always healthier when it comes to your body composition.
• Monitoring fitness progress. If you’re on a fitness journey, understanding your body composition helps track progress more accurately than just relying on weight. For instance, you might be losing fat but gaining muscle, which wouldn’t reflect on a scale but would positively impact your body composition. Athletes also often use body composition analysis to optimize their performance tailoring their training and nutrition plans.
• Personalized health goals. Different people may have the same weight but completely different body compositions. Understanding your body composition allows you to set more realistic and personalized health goals. It helps in creating targeted strategies for weight management, muscle gain, or overall fitness improvements.

Can my body composition data be imported from other sources/apps?

Yes, but only if the data is imported into Apple Health or Health Connect will it sync into Fitbod. Fitbod will read the data that it has approved permissions for.

What is the difference between composition and measurement?

Body composition is about the body's makeup of fat, muscle, bone, skin, water, and other lean tissues. It is typically broken into two groups: Fat mass and Fat-free mass. Fat mass is the amount of boy fat, while fat-free mass includes lean tissue like muscle, organs, bones, and water.

While measurements refer to the specific metrics used to asses body composition, such as body fat percentage, lean mass, body mass index (BMI), and waist circumference. Measurements are used to track changes in your body composition over time.

Can I connect my smart scale to Fitbod?

Yes! Indirectly through Apple Health. If your scale syncs with Apple Health, Fitbod can automatically import your weight and body composition data (including body fat % and lean body mass).

Most smart scales, like Withings, Garmin, Eufy, and others, use their own companion apps to send data to Apple Health. Once that connection is active, Fitbod can read the data if it is sent to Apple Health.

To set this up:

1. Connect your smart scale’s app to Apple Health

2. In Apple Health > Profile > Privacy > Apps > Fitbod, enable Read access for:

   • Weight

   • Body Fat Percentage

   • Lean Body Mass

3. Open Fitbod and check the Body Composition tab

Once connected, your data will sync automatically! No manual logging needed.

Pregnancy is beautiful and transformative, but it can take a toll on the body and mind. Maintaining a fitness routine can help with both.

Please consult with your doctor before performing any physical activity while pregnant.

Fitbod has over 30 pregnancy-safe exercises perfect for your changing body! These low-impact moves range from resistance training to stretches - with a few for the foam roller, too. As always, modify the intensity of your training to your needs.

Here's how you can view the pregnancy-safe exercises in the app: 

1. Open the Fitbod app.
2. Select the "+" icon next to the number of exercises you have to do.
3. Select Categories from the bar of choices at the top of your screen.
4. Scroll down to Pregnancy.
5. Select the exercises you would like to perform.

If you want some specific routines, visit our blogs. Here are two: 

• Pregnancy-Safe Exercises
• Training During and After Pregnancy 

As you know. every woman and every pregnancy is different. We're here to help but trust your body. Please, remember to consult your doctor when designing prenatal and postnatal exercise routines. 

Feel free to email our Ask a Trianer program at trainer@fitbod.me if you have any questions or concerns.

Table of Contents

Muscle Recovery in Fitbod

Understanding Muscle Recovery Percentages

View or Edit Your Muscle Recovery

Tracking Recovery from Imported Workouts

Muscle Recovery in Fitbod

Regular physical activity delivers a wide range of health benefits. But sustainable progress relies not just on consistent effort but also on adequate recovery. Muscle recovery plays an important role in performance, adaptation, and injury prevention.

Fitbod helps you manage this by tracking the recovery status of individual muscle groups based on your logged workouts. This information is then used to guide your next workout, promoting balanced training while giving fatigued muscles the time they need to recover.

Understanding Muscle Recovery Percentages

When you log an exercise, Fitbod looks at the sets, reps, and weight of exercises performed to estimate how much each muscle group was worked. After you finish your workout, you can view a heat map showing which muscles were used and how much they were impacted.

Each muscle group gets a recovery percentage from 0% to 100%, based on how much it was trained. Muscles are considered fully recovered after six days, unless other factors affect that timeline.

If you’ve entered your body stats (like age, weight, or gender) or synced with Apple Health, Fitbod uses that info to make recovery estimates more accurate.

Cardio exercises are also taken into account, especially when logged often, since cardio impacts muscle recovery.

Your workouts are intended to build around the muscles that are freshest, but you don’t have to wait for 100% recovery to train a muscle again. You can continue to work slightly sore muscles as long as you’re giving your body enough time to recover overall.

Fitbod won’t normally recommend exercises for muscles that are fully fatigued (0% recovered). However, there are some exceptions. For example, if all major muscle groups are close to 0%, or if you’re following a PPL split, chest may still be included if you're on a Push Day even if it hasn’t fully recovered.

View or Edit Your Muscle Recovery

iOS

To view your muscle recovery avatar:

1. Go to the Body Tab
2. Select the Recovery tab (top right)
3. Swipe left or right to rotate the avatar and view the front or back of the body

To view or edit your muscle recovery percentages:

1. Go to the Body Tab
2. Select the Recovery tab (top right)
3. Tap [#] Fresh Muscle Groups in the top right corner
4. Tap Edit to manually adjust recovery levels

To view your muscle group history:

1. Go to the Body Tab
2. Select the Recovery tab (top right)
3. Tap any muscle group on the avatar to view its workout and recovery history
4. Swipe left or right to rotate the avatar and view the front or back of the body  

Android

To view your muscle recovery avatar:

1. Go to the Body Tab
2. Select the Recovery tab (top right)
3. Swipe left or right to rotate the avatar and view the front or back of the body

To view or edit your muscle recovery percentages:

1. Go to Your Gym Profile (top center of the Workout tab)
2. Scroll down to Select Muscle Recovery Percentage at the bottom

Tracking Recovery from Imported Workouts

When you connect Fitbod to Apple Health (iOS) or Google Health Connect (Android), workouts logged through other apps, like indoor runs, swimming, hiking, or rowing, can also impact your muscle recovery, just like workouts logged directly in Fitbod.

Each type of exercise has its own recovery profile based on which muscles are used. You can view the muscle targets by tapping on an exercise in Fitbod. For example, swimming works all muscle groups.

The longer or more intense the session, the more it affects recovery. So if you log a long run through another app, Fitbod will take that into account and avoid suggesting a tough leg workout right after.

Select imperial or metric units based on what works best for you and your equipment. This setting applies across all your exercises, with the flexibility to override weight units for individual movements.

How to Change Your Units

1. Tap My Plan. 
2. Scroll to Preferences > Units. 
3. Select lb or kg to switch between imperial and metric. 
4. Tap Done to save changes.

How to Override Units for a Specific Exercise

You can manually adjust weight units for individual exercises during a workout.

1. Start a workout and tap the exercise you want to update.
2. Swipe to select More.
3. Choose Kilograms (kgs) or Pounds (lbs).

Note: This is only available for weight-based exercises. Distance units cannot be changed per exercise.

FAQ

Can I set different units for different gym locations?

Yes. You'll need to update it manually when you switch locations. Just go to My Plan > Preferences > Units.

Can I use a hybrid system (e.g., lbs for weights, km for distance)?

Currently, Fitbod uses a single system for all measurements. When you choose imperial or metric, it applies to both weights and distance.

Will my past workouts update if I change units?

No. Previous workouts remain in their original units.

Why did my saved weights change after switching units?

Switching between lbs and kgs can cause rounding differences. 

To correct this:

1. Go to My Plan > Preferences > Units.
2. Toggle between lb and kg twice (switch away, then back to your preferred unit).
3. Tap Back to save, then restart the app.

Max Effort Day is a feature in Fitbod that helps you test and improve your estimated strength for a given exercise. On a Max Effort Day, you’ll see two AMRAP (as many reps as possible) sets added after your working sets. These workouts help the app recalibrate your performance and deliver more personalized recommendations.

Max Effort Days are automatically scheduled based on your exercise history and help you:

• Push beyond your previous limits
• Refine future weight, rep, and set suggestions

Table of Contents

How Max Effort Day Works

How to Know It's a Max Effort Day

How to Hide Max Effort Day

Max Effort Day / Frequently Asked Questions

How Max Effort Day Works

• Set 1: ~70% of your estimated strength
• Set 2: ~80%
• AMRAP Sets: ~90% of estimated strength — push for as many quality reps as possible

Estimated Strength is the projected 1-rep max based on your past workouts. It’s used to recommend weights, sets, and reps across your program. Learn more about Fitbod Metrics + Records.

How to Know It’s a Max Effort Day

On your workout screen or the exercise detail page, you’ll see a “MAX EFFORT DAY” label for any applicable exercises. You’ll also notice that the last two sets are marked as AMRAP (“+ reps”), indicating you should perform as many quality reps as possible.

⚠️ Max Effort Days are automatically generated, you cannot manually initiate one.

How to Hide Max Effort Day

1. In the Max Effort Day heading, select "..." icon.
2. Select Hide Max Effort Day.

Max Effort Day / FAQ

When should I expect Max Effort?

Max Effort Days are triggered periodically but won’t appear if:

• The exercise was last performed as a Max Effort
• You’ve never performed the exercise before
• Another Max Effort exists for the same muscle group in the current workout
• The exercise uses resistance bands
• The exercise is inside a Superset or Circuit

Can I hide (or turn off) Max Effort Day globally?

Not at this time. You can only hide it on an exercise-by-exercise basis.

Can I initiate Max Effort Day?

No, the app assigns Max Effort Days based on your training history and usage pattern.

Do the other exercises I've done during a workout affect Max-Effort exercises that are recommended later in the workout?

No — other exercises in your current workout do not change your Max Effort recommendations. However, Fitbod does consider your total training volume over time when generating future suggestions.

The Plate Calculator takes the guesswork out of loading your bar. It automatically calculates the correct number and size of plates needed on each side to match your target weight, so you can spend less time doing math and more time lifting.

Table of Contents

Where to Find the Plate Calculator
How to Use the Plate Calculator
FAQ

Where to Find the Plate Calculator

Tap into any barbell exercise to find the Plate Calculator. You can also swipe from left to right on any set to have it appear for any exercise to see the previous design.

How to Use the Plate Calculator

The Plate Calculator shows which plates to load for your current weight and barbell:

Plates and barbells are based on your selected equipment.

• To set consistent equipment preferences, select Manage.
• To adjust on the spot, scroll left or right through options.

If the exact weight can’t be calculated with your available plates, you’ll see a message with suggestions on how to adjust.

FAQ

Can I use the Plate Calculator on Apple Watch/Wear OS?

The Plate Calculator is only available in app.

Why can't I get the exact weight I want?

The Plate Calculator can only suggest weights that are achievable with your available plates. If an exact weight isn't possible, it rounds to the nearest loadable configuration. You can adjust your available plates in equipment settings to expand your options. 

Why don't I see the Plate Calculator for some exercises?

The Plate Calculator only appears for exercises that use a barbell. Exercises that use plated machines, dumbbells, or other non-barbell equipment won't show it.

Train together at your own pace! Generate a shareable link to send a workout to a partner. When they open it in Fitbod, the workout automatically adapts to their fitness level. This will modify sets, reps, and weights while keeping the exercises and structure intact.

Table of Contents

Share a workout
Share gym location settings
Share your workout summary
FAQ

Share a workout

1. Tap ... to the right of the Swap button.
2. Tap Share Workout Link.
3. Send the link using your preferred method.

💡 Note: Shared workouts are personalized, not identical. Each person receives a version tailored to their training history and current strength.

⚠️ Important: Workouts with custom exercises can't be shared as they are unique to each account.

Share gym location settings

Share your gym's equipment settings with others to save them time setting up, especially at a new location.

1. Tap My Plan.

2. Tap the dropdown arrow next to Location and choose your gym.

3. Tap ... > Share.

4. Send the link using your preferred method.

Share your workout summary

Proud of your workout? Share a workout summary and any achievements with friends, family, or on social media. This generates a shareable summary image along with a link to your full workout details.

To share your summary:

1. Finish logging a workout.
2. Tap the Share button at the bottom left.
3. Swipe to select your preferred workout card.
4. Post to Instagram Stories or tap More for other sharing options.

FAQ

I can't share my workout. Why?

If you're unable to share your workout, it likely contains a custom exercise (an exercise you created yourself). Workouts with custom exercises can't be shared because they're unique to your account.

To share your workout, remove the custom exercise from the workout, then try sharing again.

Why aren't shared workouts identical?

Fitbod tailors each workout to the individual's fitness level. Your partner will do the same exercises in the same order, but with appropriate volume and intensity for them.