Head of Data Science at Fitbod
Fitbod breaks down the study of exercise order.
Have you ever wondered if the order of your exercises affects your strength training results? Should you squat first or last? Does placing bicep curls earlier in your workout make a difference? To find out, we analyzed 1.5 million exercise sets logged by Fitbod users.
Does exercise order matter?
In short, not really. When following Fitbod’s recommended workouts, the average difference in weight lifted between the first and seventh exercise in a session is only 4%. That’s a marginal drop, meaning your estimated strength capacity remains fairly stable throughout your workout. So, how do we do it?
Fitbod’s Smart Programming
Fitbod’s algo is rigorously designed and backed by internal data and exercise science, which means better programming and optimal use of your time at the gym. Here’s how we select your exercise order:
- Prioritizing fresh muscle groups first
- Placing compound lifts (like squats and deadlifts) earlier
- Adjusting reps, sets, and weights based on your ability
This structuring lessens muscle fatigue, so you can progress efficiently without guessing what exercise order you should be doing.
But What If You Customize Your Workout?
One caveat: if you modify Fitbod’s plan or build your own routine, exercise order will start to matter. Here’s what is most important to remember:
- Train what matters most to you first, or prioritize your personal goals, such as deadlifts for powerlifting or abs for Summertime.
- Fatigue affects everyone and all exercises. Even if you are targeting fresh muscle groups, the central nervous system will fatigue, which can impact performance later on in your workout.
What’s The Takeaway?
For most people, following Fitbod’s structured workouts means exercise order is one less task on your list. But if you’re designing your own plan, focus on your goals first. And definitely don’t stress the small stuff. Consistency beats perfection. Every time.
Ready to train smarter? Let Fitbod handle the details while you focus on gaining.
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About the Author
Thiago Marzagão is Head of Data Science at Fitbod, where he combines data science with exercise science to help create smarter, more effective, and more personalized workouts. He has a Ph.D. from the Ohio State University and peer-reviewed publications in top econometrics journals. He is a former professor of statistics and machine learning and lectured at public and private universities. Reach out to Thiago at [email protected]
