How do I choose my workout program?Updated 2 months ago

Quick Answer

CENTR offers structured multi-week programs designed by expert trainers, as well as the option to browse and select individual workouts. Choose a program based on your fitness goal, available equipment, and whether you prefer coached (follow-along video) or self-guided (step-by-step instructions) workouts.

Program Types Available

After completing your profile setup, CENTR will recommend programs tailored to your goals and fitness level. You can choose to follow a structured program or browse individual workouts based on your preference.

Structured Programs

Multi-week programs created by CENTR's expert trainers:

Duration: Typically 6-12 weeks
Structure: Scheduled workouts with progression built in
Goal-oriented: Designed to achieve specific outcomes (build strength, lose fat, improve endurance, etc.)
Expert guidance: Created by world-class trainers with clear progression
Comprehensive: Includes workout variety and recovery days

Individual Workouts

Browse and select workouts based on what you want to do each day:

Flexibility: Choose workouts based on your mood, time, or energy level
Variety: Access hundreds of workouts across different training styles
Filters: Search by duration, equipment, trainer, workout type, or difficulty
Mix and match: Create your own training schedule

Matching Programs to Your Goals

CENTR programs are designed around specific fitness goals. The programs recommended to you depend on the goal you selected during profile setup:

For Lose Fat Goal

Programs focused on high-intensity cardio and metabolic training
Workouts designed to maximize calorie burn
Combined with meal plans that support fat loss

For Get Toned Goal

Programs combining strength training and cardio
Focus on building lean muscle while burning fat
Workouts that define and refine your physique

For Stay Healthy & Fit Goal

Balanced programs with variety in training styles
Focus on overall fitness and energy levels
Mix of cardio, strength, and flexibility work

For Increase Cardio Endurance Goal

Programs emphasizing cardiovascular fitness
Progressive endurance building
HIIT, running, and sustained cardio sessions

For Everyday Strength & Mobility Goal

Programs focused on functional movement
Emphasis on flexibility, balance, and everyday strength
Includes mobility work, yoga, and foundational exercises

For Build Strength Goal

Strength-focused programs with resistance training
Progressive overload for strength gains
Requires access to weights or resistance equipment

For Gain Muscle Goal

Hypertrophy-focused programs
Structured muscle-building workouts
Requires equipment (minimum: barbell, dumbbells, bench)
Paired with higher-calorie meal plans

Coached vs Self-Guided Programs

CENTR programs are available in both coached and self-guided formats. Both formats are designed by expert trainers—it's all about what works best for you.

Coached Workouts

Follow-along video experience led in real time by expert trainers:

Video format: Press play and follow the trainer through the entire workout
Real-time guidance: Form cues, pacing, and motivation from start to finish
Structured experience: Trainer leads you through warm-up, workout, and cool-down
Energy and motivation: Feel like you're training with a personal trainer
Best for: Those who like structure, guidance, and the energy of being coached

Self-Guided Workouts

Step-by-step instructions that let you train at your own pace:

Written format: Each exercise broken down with clear instructions and visuals
Your pace: Take your time, repeat exercises, or adjust as needed
Flexibility: Pause between sets, adjust rest periods, or modify exercises
Detailed information: See sets, reps, and rest periods clearly displayed
Best for: Those who prefer to control their pace or need to adapt workouts to their day

Whichever format you choose, you'll get expert programming built to help you achieve results.

How to Select Your Program

From Personalized Recommendations

Complete your FitQuiz and profile setup
Review the programs CENTR recommends based on your goal and level
Browse program details: duration, workout types, equipment needed
Select a program that fits your schedule and interests
Start your first workout

By Browsing All Programs

Navigate to the programs section in the CENTR app or website
Filter by goal, duration, trainer, or equipment needed
Read program descriptions to understand focus and structure
Preview workouts included in the program
Choose a program and begin

Using Equipment Filters

When browsing programs or individual workouts, use equipment filters to find workouts that match what you have available:

No equipment: Bodyweight-only workouts
Dumbbells: Workouts using dumbbells only
Resistance bands: Band-based workouts
Full home gym: Workouts requiring multiple equipment pieces
Specific equipment: Boxing gear, yoga mat, kettlebells, etc.

Setting your equipment preferences in your profile automatically filters recommendations to match what you have.

Mixing Programs and Individual Workouts

You don't have to choose just one approach. Many CENTR members:

Follow a structured program most days
Add individual workouts for variety
Substitute workouts based on how they feel
Combine program workouts with additional sessions (yoga, recovery, etc.)

CENTR is flexible—you can adapt your training to fit your lifestyle.

Changing Programs

You're not locked into a program once you start:

Switch programs anytime if your goals change
Try different trainers or training styles
Move between coached and self-guided formats
Restart programs if you take a break

Your workout history and progress are saved regardless of which programs you follow.

Tips for Choosing the Right Program

Consider Your Schedule

Programs typically require 3-6 workouts per week
Check program duration and time commitment
Choose workouts that fit your available training time

Match Your Experience Level

Beginner programs focus on building foundations
Intermediate programs increase intensity and complexity
Advanced programs challenge experienced athletes

Think About Equipment Access

Bodyweight programs work anywhere with no equipment
Strength programs typically require weights and a bench
Muscle-building programs need full gym access or comprehensive home gym setup

Try Different Trainers

Each CENTR trainer has their own style and specialty
Browse programs by different trainers to find your favorites
You might prefer certain trainers for specific workout types

Need Help Choosing?

If you're unsure which program to start with or have questions about program selection, contact our support team at [email protected]. We can help you understand the options and choose a program that matches your goals and experience level.

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