FITT Program Planner

Choose a goal, enter your current weekly routine, then compare against goal-aligned FITT targets. Toggle one FITT dimension to guide a safe progression for your overall plan.

Includes: Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition
Primary goal
Sets target ranges for each training mode
Progress by (FITT)
Choose one to emphasize for next 1–2 weeks

Your current routine

Cardio days / week
Walk, run, cycle, rower, classes
Cardio minutes / session
Average per cardio session
Cardio intensity
Perceived effort / HR zone
Strength days / week
Total lifting days
Avg sets / session
Working sets (all lifts)
Strength effort
Typical set effort
Flexibility days / week
Stretching / mobility sessions
Flexibility minutes / session
Average time spent
Other activity (steps/day)
NEAT — general movement
Tip: leave blank if not applicable

HHS Adult Activity Guidelines (General Population)

• Aim for at least 150 minutes/week of moderate aerobic activity (or 75 minutes vigorous, or an equivalent mix).
• Include muscle-strengthening on 2+ days/week targeting major muscle groups.
• Greater benefits up to about 300 minutes/week of moderate aerobic activity.
Disclaimer: This planner provides general guidelines only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified health professional before starting or changing any exercise program. By using this tool, you release the provider from liability related to exercise participation.

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