How do I select my fitness level?Updated 2 months ago

Quick Answer

CENTR offers three fitness levels: Beginner (new to fitness or returning after a break), Intermediate (regular exercise experience), and Advanced (high fitness level with extensive training). Select your level during the FitQuiz when you set up your profile. You can change your level anytime as you progress.

Understanding Fitness Levels

CENTR workouts are designed to suit a range of fitness levels, ensuring everyone can find appropriate workouts regardless of where they are on their fitness journey. Choosing the right level helps CENTR recommend workouts that match your current abilities while still challenging you to improve.

The Three Fitness Levels

Beginner

Choose Beginner if you:

• Are new to structured fitness or exercise programs
• Haven't exercised regularly in several months or years
• Are returning to fitness after a break (injury, pregnancy, illness, or life changes)
• Feel uncertain about exercise form or technique
• Prefer to start slowly and build confidence
• Have limited experience with different training styles (HIIT, strength training, etc.)

What Beginner workouts offer:

• Clear instruction and guidance through each exercise
• Slower pace to focus on proper form and technique
• Lower intensity movements that build foundational fitness
• Modifications for common exercises
• Shorter workout durations to build stamina gradually
• Focus on learning movement patterns safely

Intermediate

Choose Intermediate if you:

• Exercise regularly (2-4 times per week consistently)
• Have a basic fitness foundation and understand exercise form
• Can complete a workout without excessive difficulty
• Are familiar with different training styles (cardio, strength, flexibility)
• Want to increase intensity and challenge yourself further
• Feel confident performing basic exercises correctly

What Intermediate workouts offer:

• Moderate to high intensity training
• More complex movement patterns and exercise combinations
• Faster pace with less rest between exercises
• Longer workout durations
• Greater variety in training styles and techniques
• Challenges that help you break through fitness plateaus

Advanced

Choose Advanced if you:

• Have extensive training experience (months or years of consistent exercise)
• Exercise intensely and regularly (4+ times per week)
• Have high cardiovascular and muscular endurance
• Are comfortable with complex movements and fast-paced workouts
• Can maintain proper form even when fatigued
• Want maximum intensity and challenging programming
• Have experience across multiple training disciplines

What Advanced workouts offer:

• High intensity training that pushes your limits
• Complex exercise combinations and advanced movements
• Minimal rest periods and fast transitions
• Longer workout durations with sustained intensity
• Challenging programming designed for experienced athletes
• Workouts that test both physical and mental endurance

How to Select Your Level

During Initial Setup

When you first create your CENTR account, you'll take the FitQuiz as part of your profile setup:

1. Complete your account creation
2. Launch the FitQuiz (usually automatic for new users)
3. Answer questions about your fitness background and current activity level
4. Select your fitness level when prompted
5. Complete the rest of the FitQuiz
6. Review your personalized recommendations

Changing Your Level Later

Your fitness level isn't permanent—you can (and should) update it as you progress:

1. Open the CENTR app
2. Navigate to your Profile section (usually bottom navigation)
3. Find your fitness level setting (may be under "Settings" or "Profile")
4. Select your new fitness level
5. Save your changes

Your workout recommendations will update automatically to reflect your new level.

Tips for Choosing the Right Level

Be Honest About Your Current Fitness

Choose based on where you are RIGHT NOW, not where you want to be or where you used to be. It's better to start at a level that feels manageable and progress upward than to start too advanced and risk injury or burnout.

When in Doubt, Start Lower

If you're between two levels, choose the lower one. CENTR workouts include modifications, and many workouts are challenging regardless of level. You can always increase intensity as you build fitness.

Consider Your Recent Activity

If you exercised regularly but took time off, you may need to start at a lower level than before. It's normal to rebuild fitness after a break—your level can progress quickly as you regain conditioning.

Think About Multiple Factors

Fitness isn't just cardiovascular endurance:

• Do you have strength for resistance exercises?
• Can you maintain proper form throughout a workout?
• How quickly do you recover between exercises?
• Are you familiar with different training styles?

Choose the level that matches your overall fitness, not just one component.

Modifications Within Your Level

Regardless of which level you choose, many CENTR workouts include modifications. This means you can:

• Adjust exercise difficulty based on how you feel each day
• Scale up intensity if a workout feels too easy
• Scale down intensity if you're fatigued or recovering
• Move in a way that feels right for your body

Modifications allow flexibility within your chosen level, so you're not locked into a specific intensity.

Progressing to the Next Level

You'll know it's time to move up a level when:

• Workouts at your current level feel consistently manageable
• You're no longer challenged by the intensity
• You can complete workouts without excessive fatigue
• You're looking for more variety and complexity
• Your recovery time between workouts has decreased

Fitness progression happens gradually. It's normal to spend weeks or months at one level before advancing.

Important Considerations

Your Goals are Valid at Any Age

CENTR workouts are designed for adults of all ages. Whether you're in your 20s or your 60s, there's a level and workout style appropriate for you. Your fitness level is about your current conditioning and experience, not your age.

Check with Your Doctor If Needed

If you're unsure about starting a new program or have any health concerns, we recommend checking in with your doctor first. This is especially important if you:

• Have pre-existing medical conditions
• Are recovering from injury or surgery
• Are pregnant or recently gave birth
• Haven't exercised in many years

Need Help Choosing Your Level?

If you're unsure which fitness level to select or have questions about your fitness journey, contact our support team at [email protected]. We can help you understand the differences between levels and choose the one that's right for you.