FITT principle for muscular strength and endurance

FITT principle for muscular strength and endurance

FITT principle for muscular strength and endurance

Image source – VeryWell

  1. F: frequency of exercise

  • How often
  • beginner: 2-3 days per week
    • Full body workout of all body areas
    • 48-72 hours of rest in between workouts
  • intermediate to high: 4-5 days per week
  • Often perform split workout (eg. Monday and Thursday- work chest, shoulder, triceps, abdominals and Tuesday and Wednesday- work back, legs, biceps)
  • 48 -72 hours of rest in between workouts
  1. I: the intensity of exercise

  • How hard
  • beginner : 60% – 70% of maximum strength
  • Intermediate to high : 70% – 90% of maximum strength
  1. T: time of exercise

  • How many repetitions, how many steps, how many times in between
  • beginner: 1-3 second, 30 sec to 1 min, 8-12 rep
  • intermediate to high: endurance – 30 sec to 1 min
  1. 12-20 rep
  2. 2-3 sets
  • Strength – 2 to 5 min
  1. 2-6 reps
  2. 3-5 sets
  1. T: type of exercise

  • Which exercise
  • Weight machine, free weights, resistance tubing, medicine ball, own body weight

Suggestions For Becoming F.I.T.T

F: frequency of exercise

I: the intensity of exercise

T: time of exercise

T: type of exercise

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