Workout intensity for beginners should start low: the weekly plan builder starts beginners at 60%, intermediates at 80% and advanced trainees at 100%, and 100% is a milestone to earn rather than a badge to chase.
Please check with your doctor before starting a new plan, especially after a long break, an injury or if you take medication.
What does workout intensity mean here?
In the builder, intensity is a percentage of the standard reps for a workout. It is not a percentage of the weight you lift.
At 100% you do the workout's standard reps. At 60% you do about six in every ten. Each workout card has an "All reps" control that runs from 50% to 200% in steps of 10, and Tabata workouts have no reps to scale. The overall intensity the builder picks for your week is always kept between 50% and 120%.
Where do the starting points come from?
Your fitness level is the first thing the builder looks at.
| Level | Starting point |
|---|---|
| Beginner | 60% |
| Intermediate | 80% |
| Advanced | 100% |
Your other answers then nudge that number up or down. Fewer days, shorter sessions and a conditioning goal push it up. More days, longer sessions and a strength goal pull it down. The posts on days per week and session length cover those rules.
One honest note: the workout data has no official difficulty rating, so the app estimates level from workout length, hard movements and volume. It is a sensible guide, not a coach's judgement.
Why isn't 100% the goal?
Because 100% is just the standard version of a workout. It is where an advanced trainee starts, and it is not a finish line for everyone else.
A few reasons to stay relaxed about it:
- A plan you finish beats a plan that flattens you. Consistency is the whole game, and a 60% week you complete is worth more than a 100% week you abandon on Wednesday.
- Progress comes in small steps. After a full, manageable week the builder adds +10% or +20%, not 40%. That is the same logic as progressive overload.
- Higher numbers aren't better numbers. Someone doing 3 workouts a week at 80% is training properly. They are not "behind" someone at 100%.
How do the numbers add up in practice?
Here is an example for a beginner. The starting point is 60%. With 3 workouts a week and medium sessions, nothing changes, so week one is 60%. Switch to short sessions and it becomes 70%.
Now an example for an advanced trainee. They start at 100%. Choose 5 workouts a week and that drops by 10 points to 90%. Add a strength goal and it drops by another 10 to 80%, because strength work uses heavier loads and fewer reps.
The plan page shows these steps in a "How we worked out X%" list, so there is no mystery about where the number came from.
Which level should you pick?
Be honest, and when you are between two levels, pick the lower one. You can always step up next week once you have proof that the week felt easy. If you are unsure how heavy to go with the weights themselves, how much weight should I lift is a good place to start. For reps and sets, see sets and reps for beginners.
If a single workout feels wrong, you don't have to change the whole plan. You can change the "All reps" percentage on that workout alone, as explained in adjust each workout with the All reps percentage.
FAQs
Is 60% too easy?
It is meant to feel manageable, especially if you are new or coming back after a break. If a week feels comfortable and you finish everything, the next week steps up.
Does the percentage change the weight I lift?
No. It scales the standard reps, not the weight.
Can I change the percentage for one workout?
Yes. Each workout card has an "All reps" control from 50% to 200%, and changing it affects that workout only.
The bottom line
Your level sets where you start, not where you finish. Begin at a number you can repeat, let the check-ins decide when to step up and ignore anyone's 100% but your own. 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
- workout intensity
- beginners