faq
Questions are good. Choosing where and how to exercise is personal. Here are the questions people ask us most!
what is fit20?
fit20 is personalized strength training with a fit20 Certified Trainer. You train for 20 minutes once per week using slow, controlled resistance training that is individualized and progressed based on your performance. Every session is by appointment and guided by a trainer from start to finish.
Do I need to be in shape before i start?
Nope! You do not need previous strength-training experience, a certain fitness level or the ability to keep up with anyone else. Your trainer starts with your current abilities and builds from there. Experienced exercisers and athletes are welcome too. fit20 can be your primary strength training or complement other activities you already enjoy.
can i try fit20 before i commit?
Yep! Your first visit is a Free Introductory Training. You will meet a fit20 Certified Trainer, discuss what you want to accomplish, experience the method and learn how your training would be personalized. There is no obligation to become a member.
what should i wear?
Wear comfortable clothing that allows you to move freely. Because fit20 training is performed in a focused studio environment and does not involve cardio circuits or moving rapidly between stations, many members find it easy to fit their session into the rest of their day!
is it really only 20 minutes?
Yes! Those 20 minutes are highly focused. Your resistance, equipment settings, movement and progression are prepared for you, so your session is spent training rather than deciding what to do next.
can i train more than 1x per week?
No. Intentional recovery is a critical component of the fit20 method. Your session creates a focused strength-training stimulus. During the following 5–7 days, your body has time to recover and adapt before you challenge it again. More exercise is not automatically better exercise. The goal is the right training stimulus followed by enough recovery to respond to it.
why slow motion?
Moving slowly reduces the role of momentum and keeps muscular effort focused throughout the movement. It also allows your trainer to closely coach your position, range of motion and performance during every exercise.
how intense is the training?
It is brief, but it is also challenging. Your trainer selects resistance that appropriately challenges you and guides you through controlled muscular effort with the goal of creating an effective strength-training stimulus. Your trainer can modify your intensity according to your body's individual needs.
will i feel sore afterwards?
Everyone responds differently. You may feel that your muscles worked, particularly when you are new to strength training or your training progresses. Your trainer monitors your performance and progresses your training intentionally. Soreness and sweat are not indicators of a successful training session.
does fit20 actually work?
Your resistance and performance are recorded so your trainer can track changes and progress your training over time. Published research analyzing 14,690 participants training once per week found substantial increases in strength, including approximately 30–50% during the first year across the exercises studied. Individual results vary.
when will i notice results?
While many members experience noticing results in their first several weeks, there is no single timeline that applies to everyone. Your starting point, consistency, training history, recovery and individual response all matter. We track your performance from session to session so you can see objective changes in your training over time. Many of the results members value most eventually show up outside the studio too, in the activities and everyday tasks that matter to them.
What if i am taking glp-1 medication?
Strength training may be especially relevant during significant weight loss because maintaining muscle and physical capacity matters as body weight decreases. fit20 does not prescribe or manage GLP-1 medications. Medication and nutrition questions should stay with your healthcare provider.
Am i too old/young for fit20?
Strength matters at every age and stage of your life! Your training is based on your individual abilities rather than your age. fit20 members include younger adults, experienced athletes, people beginning exercise later in life and adults who want to remain as strong and independent as possible as they age. If you have concerns about whether exercise is appropriate for you, speak with your healthcare provider before beginning. Training availability for minors may vary by studio. Contact your local fit20 studio to discuss the individual, their goals and any required parent or guardian consent.
what if i regularly workout?
You do not have to choose between fit20 and an active lifestyle! Members may also run, cycle, golf, play pickleball or tennis, practice Pilates, participate in sports, lift weights or enjoy other forms of fitness. fit20 can provide a focused, progressive strength-training component within a broader fitness routine.
What if i have an injury or other health condition?
Your trainer takes those considerations into account when establishing your equipment settings, resistance, range of motion and progression. The goal is to help you strength train safely and purposefully from your current starting point. fit20 does not diagnose or treat medical conditions, and we are not a substitute for medical care. If your condition requires medical clearance or specific restrictions, we will ask you to follow the guidance of your healthcare provider.
can i do fit20 pre/post-surgery?
Some members want to build as much strength and physical capacity as possible before a planned procedure. Others come after surgery, rehabilitation or physical therapy when they have been cleared to return to exercise and want a structured way to continue rebuilding strength. fit20 provides personal strength training, not physical therapy. We work within the guidance and restrictions provided by your healthcare team when applicable.
is fit20 safe during pregnancy/postpartum?
Pregnancy and postpartum recovery can change how your body moves, feels and responds to exercise. Because fit20 training is individualized, your trainer can adjust your settings, resistance and progression based on your current stage and abilities. If you are pregnant, recently postpartum or have been given specific exercise restrictions, follow the recommendations of your healthcare provider and share those guidelines with your trainer.
What if i have limited mobility or have not exercised in a long time?
That does not disqualify you from strength training. Many people come to fit20 precisely because they want more guidance, more control and a training environment that does not require them to keep up with a class or figure things out independently. Your trainer starts with what you can do today and adjusts the training around your current strength, mobility, stability and confidence.
what is the cost?
Membership rates vary by studio, commitment level, and membership type. Contact your local studio for current pricing, membership information and available introductory offers.
what membership types are there?
Both memberships include the same fit20 method, a dedicated weekly appointment, personalized resistance and settings, performance tracking and a fit20 Certified Trainer. FLEX is semi-private training with one trainer and up to two members. Each member follows their own individualized training. SOLO is fully private 1:1 personal training.
will i have the same appointment time slot each week?
Every fit20 member has a dedicated recurring weekly appointment time. Having a regular appointment creates consistency and accountability instead of leaving exercise to whenever you happen to find time.
what if i need to reschedule?
You can contact your studio to see if alternate appointment times are available.
what is "optimal potential"?
Your optimal potential is essentially the strongest level your body is currently capable of reaching at your present stage of life. At first, strength gains may happen relatively quickly. Over time, those increases naturally slow as you get closer to your current potential. That does not mean the training has stopped working or that you are “done.” It means the goal begins to shift from building strength to preserving as much of that strength as possible for as long as possible. Strength is something the body has to keep using to keep. fit20 is designed to support that long-term process of building, maintaining and protecting your physical capacity over time.
how long should i do fit20?
fit20 is designed as a sustainable, long-term strength-training practice rather than a short-term challenge or temporary program. Your training changes as you change. Resistance, settings and progression are adjusted over time, so your fit20 training at 35 does not have to look exactly like your training at 55 or 95. Published fit20 research includes members who trained consistently for as long as approximately 6.8 years, and the purpose of the method is to continue supporting strength throughout the different stages of your life.
what are "type II muscle fibers"?
Your muscles contain different types of muscle fibers that are recruited based on how much force your body needs to produce. Type II fibers are the highest-force, most powerful fibers. They are rarely needed during ordinary daily activity because your body typically relies on lower-threshold fibers first. During fit20 training, the combination of resistance, slow movement and increasing muscular fatigue progressively recruits the stronger fiber types, including the high-force Type II fibers. These fibers are important because they contribute significantly to strength and power, including the ability to produce force quickly when your body needs it. They also require more recovery than lower-force muscle fibers, which is one reason recovery plays such an important role in the fit20 method.
will fit20 raise my cortisoL?
fit20 is intentionally brief and focused. Research generally finds larger acute hormonal responses with higher-volume training, while lower-volume resistance exercise can produce a much smaller cortisol response. Acute exercise-related changes also tend to return toward baseline relatively quickly. We create a meaningful muscular challenge in 20 minutes, then give your body 5–7 days to recover and adapt before doing it again. The goal is to create an appropriate training stimulus without adding unnecessary exercise volume simply for the sake of doing more.
do you provide nutrition or other health-related guidance?
fit20 specializes in one thing: low-impact, high-intensisty personal strength training. We intentionally keep our expertise focused rather than trying to act as your dietitian, physician, or other healthcare provider. We may talk about general habits that support training, such as consistency, recovery, sleep and staying active, but we do not prescribe diets, supplements, medications or medical treatment. If nutrition, weight management or another health concern is part of your goal, we encourage you to work with the appropriately licensed professional and share any relevant recommendations with your fit20 trainer.