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FITT Principle

Learn how to decide on the frequency, intensity, time, and type of exercises to maximize your fitness progress. Discover the FITT principle and how overload and progression play crucial roles in achieving your goals.

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FITT Principle

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  1. How do you decide when, how, and what exercises to do? FITT Principle

  2. Overload • Stressing the body more than what it is used to. • A fitness principle to improve the body’s ability. • Ex. If you know you can lift 25 pounds 10 times, try to lift 30 pounds 12 times.

  3. Progression • Making progress towards a goal. Pushing past the current limits. • Accomplished by FITT principle.

  4. FITT • F – Frequency • I – Intensity • T – Time • T – Type

  5. Frequency • How frequent, or how often do you perform an exercise? • Once a month, once a week, once a day… • To overload, progress, or improve fitness, try exercising more frequently.

  6. Intensity • How intense is or how hard are you working during the exercise that you are performing? • Perform 20 push-ups with your knees on the ground, with your feet on the ground, or with your feet elevated. • To overload, progress, or improve fitness, try working harder or more intensely.

  7. Time • How long do you perform an exercise for or how many repetitions do you perform? • Jog for 1 minute, 10 minutes, 60 minutes. Jog for 1 mile, 10 miles, 60 miles. • To overload, progress, or improve fitness, try exercising for a longer period of time.

  8. Type (Specificity) • What specific type of exercise are you performing? • To improve sprinting, sprint. To improve distance running, run for distance. To improve strength, use strength exercises. • To overload, progress, or improve fitness, try using the type of exercise that matches your goals.

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