2.3 Intermediate Example
Intermediate Example: Jasmine
Jasmine is a 29-year-old elementary school teacher who’s been consistently working out for over a year. She enjoys strength training and wants to increase muscle tone, especially in her legs and arms. She also wants to keep her heart healthy with occasional cardio and is comfortable using free weights and gym equipment.
Possible FITT for Jasmine:
| Frequency (F) | Intensity (I) | Type (T) | Time (T) |
|---|---|---|---|
| 4 times per week | 70-85% MHR | Stationary Bike Intervals | 20 minutes (1 minute fast, 1 minute rest) |
| 3 times per week | 80% 1RM | Barbell Deadlift | 5 sets of 8 reps |
| 2 times per week | RPE: 6 | Dumbbell walking lunge | 3 sets of 12 reps per leg |
| 3 times per week | RPE: 7 | Seated Cable Row | 3 sets of 10 reps |
| 3 times per week | RPE: 6 | Dumbbell Bicep Curls | 2 sets of 15 reps |
Why This FITT?
This plan includes a mix of full-body and targeted exercises. This means some exercises work several muscles at once (like squats), while others focus on specific areas she wants to tone, like her arms and legs. Cardio is added in short bursts to help her heart and lungs without needing long workouts. She will exercise a few times each week, which matches her good habits and ability to recover. The workouts are a bit harder than at the beginner level, so she uses medium weights and effort (RPE around 6 or 7) to help her get stronger while keeping the workouts safe and manageable.
