The FITTE Principle
A simple, flexible approach to building a workout routine you can sustain
Let’s be honest. Sticking to a workout routine can sometimes feel overwhelming. Life is busy. We all have a lot going on.
On the other hand, there’s no shortage of advice, programs, or opinions. And most of it pushes you toward doing more, harder, faster.
But as I’ve mentioned time and time again. It’s all about consistency. And consistency doesn’t come from complexity. It comes from clarity.
That’s why I love the FITTE principle. It’s a simple, research-backed framework for structuring exercise in a way that adapts to your life, not the other way around.
FITTE stands for Frequency, Intensity, Time, Type, and Enjoyment. Five levers you can adjust based on your goals, schedule, and energy.
Let’s break it down.
The FITTE Principle
Frequency: This is how often you move. There is no perfect number. Research gives general guidelines, but adherence is what matters most. Whether it’s three workouts per week or daily walks, the goal is repeatability. Build a rhythm you can sustain.
Intensity: This is how hard you go. Not every session needs to be a grind. In fact, constantly pushing high intensity can increase injury risk and burnout. Studies on long-term training show that varying intensity improves consistency and outcomes. Use tools like heart rate or RPE, but also trust your body. Some days are for pushing. Some are for maintaining.
Time: This is how long you move. Most guidelines suggest around 150 minutes per week of moderate activity, but that can be built in many ways. Ten minutes counts. Thirty minutes counts. What matters is accumulating movement in a way that fits your life. Short bouts done consistently often outperform long sessions done sporadically (Check out my article on SBAEs for more on this).
Type: This is what you do. Strength. Cardio. Mobility. Stability. All of it matters. A balanced approach reduces injury risk and improves overall health. Research consistently shows that combining strength and endurance training leads to better long-term outcomes than either alone. But don’t overcomplicate it. Start with what you enjoy, then layer in variety over time.
Enjoyment: This is the one most people overlook (Also the one I added to the original FITT principle widely known in the exercise realm). And it might be the most important. Enjoyment is one of the strongest predictors of adherence. If you dread it, you won’t do it. If you enjoy it, you’ll come back. That positive feedback loop is powerful. Find movement you like. Or at least movement you like the feeling of after.
Putting It All Together
The FITTE principle is not meant to be some rigid plan. It’s a framework. A way to adjust based on real life.
Busy week? Reduce time, keep frequency.
Low energy? Lower intensity, still show up.
Feeling stale? Change the type.
Struggling to stay consistent? Revisit enjoyment.
This is how you stay in the game long-term.
Action Steps
Pick a frequency you can commit to this week
Adjust intensity based on how you feel each day
Remove time pressure. Focus on showing up
Add one new type of movement this month
Find one form of movement you actually enjoy
There is no such thing as a perfect program for everyone. The goal is not to build the perfect plan but one you can actually repeat.
Because the best program is one you actually do. So take a look at your routine.
Where are you strong? Where can you adjust? Start there.
Let The FITTE Principle be your guide!
If you want to learn more about The FITTE Principle, check out my podcast below!