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FITT Progression Helper
Pick an exercise, choose a FITT parameter to adjust, add your baseline (optional), then generate a safe, progressive change.
Exercise
FITT parameter
Primary goal
Current frequency
sessions/week
Current load
lbs or blank
Reps per set
RPE (optional)
Sets
Rest (sec)
Tempo
Notes
What the FITT changes mean
- Frequency: how often you train the exercise each week.
- Intensity: how hard (load, RPE, %1RM, or proximity to failure).
- Time: volume & density (sets, reps, rest, or tempo/TUT).
- Type: the exercise variation (e.g., pause squat, incline press).
Disclaimer: This tool is for educational and informational purposes only.
The suggestions provided are general guidelines based on the FITT principle and are not a substitute for professional medical advice, diagnosis, or treatment.
Always consult with your physician, physical therapist, or a qualified health professional before starting or changing any exercise program, especially if you have a history of injury, medical conditions, or other concerns.
By using this tool, you agree to release The Movement Lab and its staff from any liability related to injuries, conditions, or outcomes resulting from your participation in exercise programs. The Movement Lab is not responsible for any injury, health issues, or outcomes that may result from the use of this tool.
By using this tool, you agree to release The Movement Lab and its staff from any liability related to injuries, conditions, or outcomes resulting from your participation in exercise programs. The Movement Lab is not responsible for any injury, health issues, or outcomes that may result from the use of this tool.