Don’t Be Afraid to Work Out: How Personal Trainers Use the FITT Principle to Help You Succeed
If you’re new to working out, or returning after a long break, it’s totally normal to feel a bit overwhelmed. Maybe you’re worried it’s going to be too intense, too fast. Maybe you think you have to be fit before you even start. Or maybe you’ve seen workouts online that look extreme and thought, “That’s not for me.”
As a yoga teacher and personal trainer, I want you to know this: you don’t need to be fit to start training. You just need a trainer who knows how to meet you where you’re at—and guide you forward with purpose. That’s where the FITT principle comes in.
Whether your goal is to build strength, move with more ease, support your yoga practice, or just feel better in your body, a good trainer will use FITT to design a programme that’s right for you.
Let’s break it down.
What is the FITT Principle?
FITT stands for Frequency, Intensity, Time, and Type. These are the core variables of exercise prescription—the building blocks we use to shape a training plan that’s safe, effective, and tailored to your goals, lifestyle, and experience level.
It’s not a one-size-fits-all method. It’s a framework. A way to tweak and tailor workouts so they challenge you just enough—not too little, not too much.
Let’s look at each element in detail.
F – Frequency: How Often You Train
Frequency refers to how often you exercise in a week.
For a beginner, that might mean 2–3 times per week to allow the body time to adapt.
For someone building strength or improving mobility, it might gradually increase to 4–5 sessions, split across different muscle groups or movement focuses.
If you’re combining yoga and personal training, frequency can be adjusted so that both support each other—e.g., strength training twice a week and yoga twice a week.
A personal trainer helps you figure out what’s realistic and sustainable. Not just what sounds impressive. Life is busy. Motivation ebbs and flows. That’s why frequency is always shaped around your schedule, recovery needs, and the kind of progress you want to see.
I – Intensity: How Hard You Work
Intensity is all about how much effort an exercise demands. This can be measured in different ways depending on the goal:
For strength training, it might be the weight you lift or the resistance you use.
For cardio or conditioning, it might be your heart rate or how breathless you feel.
For mobility and rehab, it could relate to control, tempo, or how deeply you move into a position.
You might be thinking: But I’m not intense. I just want to move more and feel good. That’s perfect.
Intensity isn’t about “go hard or go home.” It’s about applying the right level of challenge for your body. A good trainer uses tools like RPE (Rate of Perceived Exertion), heart rate, breathing cues, and your feedback to adjust intensity session by session.
That means no burpees on Day 1 unless you love burpees. (And if you do, you might be a rare breed.)
T – Time: How Long You Train
Time refers to the duration of your workout. This might range from:
A 30-minute session focused on mobility and core strength.
A 45–60 minute session targeting strength and conditioning.
Or even short bursts of focused movement split across your day (great for beginners or busy schedules).
More time isn’t always better. A good trainer values quality over quantity. In fact, well-structured 30-minute sessions can be incredibly effective when designed with purpose.
We’ll look at your energy levels, your recovery needs, and your available time, and we’ll use that to shape sessions that fit your life—not take over it.
T – Type: What Kind of Exercise You Do
Type refers to the style or form of exercise used.
This is where your preferences, goals, and starting point really matter.
For example:
Want to build strength? We might use bodyweight training, resistance bands, dumbbells, or kettlebells.
Want to improve posture and reduce aches from sitting? We’ll include mobility work, functional movement patterns, and core stability.
Already practice yoga? We’ll find ways to complement your practice, building strength in areas yoga may not target as effectively (like pulling movements or loaded squats).
Nervous about jumping into a gym? We can train effectively at home, with minimal equipment and movements that feel safe and empowering.
A skilled trainer doesn’t just pick random exercises. They choose types of movement that are purposeful, accessible, and progressive—gently moving you closer to your goals.
Putting FITT Together: Why It Works
FITT isn’t just a checklist. It’s a method for:
Avoiding injury by managing intensity and frequency.
Staying consistent because the workouts fit your lifestyle.
Making progress steadily without burning out or plateauing.
Keeping your training aligned with your goals—whether that’s strength, mobility, endurance, or simply moving and feeling better.
Every client is different. That’s why personal training should feel personal. With the FITT framework, we can take the guesswork out of working out.
How I Use FITT with Clients
Here’s a real-world example of how this works:
Client A is a yoga student who wants to feel stronger in her Chaturanga and reduce lower back tension. She’s never lifted weights and is worried about injuring herself.
We start with:
Frequency: 2 sessions a week (1 personal training, 1 yoga).
Intensity: Low to moderate. We build a foundation with bodyweight exercises, light resistance bands, and controlled tempo work.
Time: 60-minute sessions that feel focused and manageable.
Type: Core strengthening, posterior chain activation (glutes & hamstrings), shoulder stability, and mobility drills.
As she gains strength and confidence, we’ll adapt FITT:
Maybe increase frequency to 3 sessions.
Gradually increase intensity using resistance.
Keep the time similar, but progress the exercises.
Shift toward more compound movements like squats, rows, and push-ups.
That’s FITT in action—flexible, empowering, and tailored.
Final Thoughts: You’re Not “Too Unfit” to Start
If you’ve been putting off personal training because you feel like you’re not fit enough, strong enough, or ready enough… please know that’s a myth.
The right personal trainer will meet you where you are, not where Instagram thinks you should be. And with tools like the FITT principle, they’ll make sure your training is manageable, motivating, and meaningful.