Use the FITT Principle to Prepare for Weight Lifting

The FITT principle was developed by the US Army to serve as a simple, standardized way to implement a personalized exercise program. Using this method, out of shape novices can develop a plan to prepare themselves for the rigors of an intense bulking routine.

FITT stands for Frequency, Intensity, Time, and Technique. These are the four variables in any fitness program. As you increase one (or more) of these variables, your fitness level will increase, thanks to the adaptation principle of exercise.

Type

Workouts can be divided into two main types: endurance workouts and strength workouts. It’s possible to combine the two into a single workout.

Type belongs in the FITT principle because varying the exercise(s) is a legitimate way to prevent adaptation. There’s nothing stopping you from combining both strength workouts and endurance workouts during the week.

Frequency

Frequency is the first concept in the FITT principle. It’s also the easiest to understand and implement.

As a novice, your minimum workout frequency is 3 days per week. As you become fitter, increase the frequency to 4, then 5 days per week.

When you force your body to adapt to an increased workout frequency, your fitness level will increase.

Even if you can only work out for a few minutes at a time, commit yourself to working out at a certain frequency. This is the first step to getting in shape, and to climb a mountain, you have to take that first step.

Intensity

The second variable in the FITT principle is intensity. Unfortunately, it is difficult to judge your own level of intensity.

Endurance athletes usually choose their heart rate as an indicator of intensity. Percentage of target heart rate is equivalent to intensity. As your workouts rise in intensity, you come closer and closer to spending the entire workout at your target heart rate.

Strength athletes find it more difficult to accurately judge intensity.

Rep range is one method – i.e. the lower the rep range, the higher the intensity. Unfortunately, this isn’t ideal for folks who want to stay in a higher rep range for bodybuilding or conditioning purposes.

Weight lifted is a better way to track intensity. The famous and effective 3×5 and 5×5 programs use this scheme. Either you can lift the weight for 5 sets of 5 reps, or you can’t. If you can, add more weight to the bar before the next workout. It’s simple and effective.

In the ’70s, bodybuilders developed a bunch of ways to increase intensity while sticking to the 10-rep range: drop sets, negatives, super-setting, and the like. Most non-steroid trainers can stick to 5×5, especially if they’re still beginners.

Time

The time variable is the simplest part of the FITT principle. It’s of little use during a pure strength workout but it comes into play during endurance training, when an increase in time at a certain heart rate is a perfect way to make the workout harder and encourage adaptation.

Some strength trainers advocate a time under tension workout plan. This is an attempt at incorporating the FITT time variable into a strength-training program. Up-and-coming kids who went on to become pro athletes didn’t bother with gimmicks like this, so you shouldn’t either, unless you’re a perfectionist.

How do I use the FITT principle to get myself in shape?

• Start with frequency. Commit to working out 3 times per week, even if it’s only for a few minutes at a time.
• Always increase the intensity. Every workout should be more intense than the last, assuming the other variables remain unchanged.
• Increase time (the length of your workout) when you can no longer realistically increase frequency and/or intensity.
• Track each technique separately. Just because you find it easy to make progress in endurance workouts doesn’t mean that you can be complacent about your strength work. Apply the FITT principle to each major technique. However, each element affects the others. If you add some pushups to your strength workout, the fatigue may affect your endurance workout. Keep this in mind when figuring out your overall level of intensity.

Keep accurate records

As in virtually every other aspect of your fitness and diet regimen, the FITT principle is predicated on the act of tracking your progress. When you keep track of the four FITT variables, you know exactly what you need to do to increase your workout intensity. Take the guesswork out of getting fit; use FITT.

If this article helped you, help us by "liking" or "+1" to spread the word!