Table 2.

Sample of FITT Principle

F Frequency How Beginner 2-3 days per week
of Often Full-body workout of
Exercise all 6 body areas
48-72 hours of rest
in-between workouts
Intermediate 4-5 days per week;
to High often perform split
workouts (example:
Monday and
Thursday work
chest, shoulder,
triceps, abdominal;
Tuesday and Friday,
work back, legs,
biceps)
48-72 hours of rest
in-between workouts
I Intensity How Beginner 60% - 70% of
of Hard maximum strength
Exercise Intermediate 70% - 90% of
to High maximum strength
T Time of - How Beginner 1-3 sets 30
Exercise many 8-12 secs to
reps repetitions 1min
- How Intermediate Endurance 30
 many to High – 12- secs to
sets 20+reps 1 min
- How 2-3 sets
Much Strength – 2 to 5
time 2-6 reps mins
between 3-5 sets
sets
T Type of Which Weight machines, free weights,
Exercise Exercises resistance tubing, medicine ball,
own body weight