A workout plan for fat loss vs strength comes down to one setting in the builder: a strength goal lowers your starting intensity by 10 points, a conditioning goal raises it by 10, and fat loss and general fitness leave it alone.
Please check with your doctor before starting a new plan, especially after a long break, an injury or if you take medication.
What are the four goals?
The weekly plan builder asks for your main goal, and you get four choices: lose fat, build strength, general fitness or conditioning. Pick the one that matters most this month, not the one that sounds most impressive at a barbecue.
You aren't signing a contract. Each week you come back, you can choose a different goal.
How does each goal change the intensity?
The goal is one of the setup answers that adjusts your starting percentage. Remember that the percentage is a share of the standard reps, not of the weight you lift.
| Goal | Change | The thinking |
|---|---|---|
| Lose fat | none | No adjustment |
| Build strength | -10 | Heavier loads and fewer reps |
| General fitness | none | No adjustment |
| Conditioning | +10 | A little more work per session |
Strength work leans on heavier loads and fewer reps, so the rep count comes down. Conditioning goes the other way. Fat loss and general fitness add nothing, and that tells you something useful: you don't need to hammer yourself to chase fat loss.
What does that look like in numbers?
Here is an example. An intermediate trainee doing 3 workouts a week with medium sessions starts at 80%. Only the goal changes below.
| Goal | Starting intensity |
|---|---|
| Lose fat | 80% |
| General fitness | 80% |
| Build strength | 70% |
| Conditioning | 90% |
After that, the weekly check-in takes over. A comfortable, fully finished week can step you up, and a rough one can pull you back. The goal sets the starting point, and your feedback does the steering.
Which goal suits you?
- Lose fat: you want to change your shape. Training helps, but food, sleep and daily movement do plenty of the work. See how much protein to lose fat and how much sleep to lose weight.
- Build strength: you want to lift more and feel solid. You choose the weights, so how much weight should I lift is worth a read.
- General fitness: you want to feel better and not think too hard. This is a sensible default if you can't decide.
- Conditioning: you want to breathe easier on stairs and keep moving for longer.
No plan can promise a result, and this one doesn't. It gives you a sensible week to repeat.
Can you tweak things if the goal feels wrong?
Yes. You can change the "All reps" percentage on any single workout, as explained in adjust each workout with the All reps percentage. You can also use "Find a workout" or "Random swap" to change what's on a given day. The plan page's "How we worked out X%" list shows exactly how your goal was counted.
FAQs
Can I pick two goals?
No, the builder asks for one main goal. If you want a different emphasis next week, choose it when you come back.
Which goal is the safe default?
General fitness. It adds nothing to the starting percentage and suits most people who just want a steady week.
Does a strength goal pick heavier weights for me?
No. The percentage scales the standard reps, not the weight. You choose how heavy to go.
The bottom line
Your goal sets the starting percentage, and your weekly check-in does the rest. Pick the goal you care about most this month and change it whenever life does. Build your weekly plan.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
- weekly plan
- fat loss
- strength
- conditioning