What is FITT Principle?

The FITT principle is a framework for designing and progressing exercise programmes by manipulating four variables: Frequency (how often), Intensity (how hard), Time (how long) and Type (what kind of exercise). Progressive overload is applied by adjusting one or more FITT variables over time. For example, a runner might increase frequency (more runs per week), intensity (faster sessions), time (longer runs) or type (adding intervals). FITT provides a simple, systematic structure for both beginners planning training and coaches progressing athletes.