Get the Most Out of Your Gym Profile: Personalize Your Experience

September 20, 2022

Structuring an effective workout plan is key to progress. Dial in your workout settings so the Fitbod algorithm can generate goal-hitting workouts you want to do. You can even create multiple Gym Profiles for different gym locations or situations! 

Below are a few of the most-used Gym Profile settings. Explore the 10+ Gym Profile settings before your next workout and feel free to change them—or create a new profile—any time you want to tweak your routine.

1. Workout Duration

Select any workout duration: On our app, you’re covered from 1 minute to 4 hours! 

We start you off at an hour, but you’re in control. Maybe you do an hour at the gym but you’ve only got twenty minutes at home. No problem: Each Gym Profile can have its own defined duration.

Pro tip: If you happen to have more or less time available for a single workout, use the Quick Edits menu (available on iOS and coming soon to Android devices) to have Fitbod generate a new workout for you that is 15, 30, 45, 60, or 90 minutes. It won’t affect your Gym Profile.

2. Training Splits

A “training split” divides your workouts by body region. They allow you to exercise regularly without overworking a particular muscle group. We offer a variety of them. Each considers your muscles’ fatigue and ranks exercises according to your fitness goals. 

Keep using your routine, or start a new one with one of these splits:

Fresh Muscle Groups

Best for training 1 to 7 times a week:

  • Build your workout based on the two freshest primary muscle groups, plus core (either abs or lower back) 
  • Exercises are prioritized based on exercise science’s best practices and your muscle recovery levels

Full Body

Best for training 3 or fewer times a week:

  • Train your full body in a single workout 
  • Exercises are prioritized based on exercise science’s best practices and your muscle recovery levels

Upper/Lower Split

Best for: training 4-6 times a week

Best for training 4-6 times a week:

  • Alternate between targeting your upper body and lower body
    • Upper body: shoulders, biceps, triceps, upper back, neck, traps
    • Lower body: glutes, hamstrings, quads, hip flexors, calves
    • Core muscles (lower back and abs) can appear in either: Work them when they’re recovered

Push/Pull/Lower Split

Best for training 3-6 times a week:

  • Alternate between Push, Pull, and Lower body workouts
    • Push: Chest, triceps, shoulders
    • Pull: Upper back, lower back, biceps
    • Lower: Hamstrings, quads, glutes

3. Available Equipment

People usually base their Gym Profiles on available equipment: For example, one profile for home, one for the gym, and one for traveling. 

Updating your profiles with the equipment you’ve got available will help Fitbod create the most personalized experience possible. 

  • Started going to a gym and now have access to a barbell? Add it for more variety!
  • Only working with dumbbells? Tell us so you don’t have to keep replacing exercises.
  • Feeling more confident with kettlebells? Swing them in! 

PS: Find some of our favorite home gym equipment in the Fitbod Store.

4. Warmups & Cooldowns

Warmups and cooldowns are critical to your workouts. They reduce the risk of injury, improve performance, and boost recovery: All of which help your total progress.

Turning on warmups and cooldowns in your Gym Profile will give you a few minutes of moves that will complement your specific workout.

Learn more about warmups and cooldowns here.

5. Cardio Recommendations

Add cardio to your workouts! You can pick when: Either start training with a cardio session or finish your workout with one.

Use light cardio as a good warmup, cooldown, or both. Longer cardio sessions are different: When you do them will change their effects. If you’re trying to build endurance, do cardio first. If you’re building strength, do cardio last. We suggest this so you’ll be able to give your best effort to the most important part of your workout.