The Fit For You Method
At Fit For You, training is structured with intention.
Each week includes six full-body sessions that work together over a 4-week training phase to build strength, capacity, and recovery in a balanced, sustainable way.
Strength Sessions
Monday, Wednesday, and Friday are strength-focused sessions.
These workouts prioritize progressive lifting with untimed rest so you can build muscle, strength, and resilience safely and effectively.
Each strength day has a clear focus:
-
Push
-
Pull
-
Push + Pull
These three strength sessions rotate across Monday, Wednesday, and Friday each week. That means if you can’t always attend on the same day, you’re not missing key workouts. The push, pull, and combined sessions will rotate so you still experience all of them evenly over the 4-week phase.
Timed Strength + Capacity Sessions
Tuesday, Thursday, and Saturday are Timed Strength & Capacity sessions.
These workouts use strength-based movements with timed work and rest to build cardiovascular capacity, endurance, and recovery while protecting muscle and reinforcing good movement patterns under tension.
Together, the alternating structure allows your body to:
-
Build strength
-
Improve conditioning and recovery
-
Train different energy systems
-
Progress consistently without burnout
Why This Works
Strength days build the foundation.
Timed strength & capacity days train your ability to sustain effort, recover faster, and move well under demand.
All six sessions are programmed to work together.
This is how we train for strength, longevity, and real-life performance, not just a good workout.