2.2 Beginner Example
Beginner Example: Alex
Alex is a 19-year-old first-year college student. He spends a lot of time sitting in lectures, studying, or gaming. He recently realized he’s feeling sluggish, gaining weight, and struggling with energy and focus. He wants to feel healthier, manage stress, and get into better shape, but he’s unsure where to start and doesn’t feel comfortable in a gym just yet.
Possible FITT for Alex:
| Frequency (F) | Intensity (I) | Type (T) | Time (T) |
|---|---|---|---|
| 3 times per week | 60% MHR | Walking | 20 minutes |
| 2 times per week | 75% 1RM | Bench Press | 3 sets of 12 reps |
| 2 times per week | RPE: 6 | Dumbbell Row | 4 sets of 8 reps |
| 2 times per week | RPE: 6 | Goblet Squat | 3 sets of 15 reps |
| 3 times per week | RPE: 7 | Plank | 3 sets of 30 seconds |
Why This FITT?
To help Alex ease into fitness, simple, accessible exercises have been selected that can be done at home or in a basic fitness facility. Frequency is kept moderate to help build consistency and habit without feeling overwhelmed. Training occurs every other day of the week, but with lower overall volume. Intensity and times are light to moderate to prioritize form, reduce injury risk, and improve confidence.
