How do I select my fitness level?Updated 2 days ago
How do I select my fitness level?
You’ll choose your fitness level when you first set up the Centr Coach app. Your level helps us recommend workouts that match your current abilities while still challenging you to improve.
Which level is right for you?
Beginner
Choose Beginner if you:
- Are new to structured exercise or haven’t worked out regularly in several months
- Are returning after a break, such as an injury, illness, pregnancy, or a busy stretch of life
- Feel unsure about exercise form or technique
- Have limited experience with training styles like strength or HIIT
What to expect: Clear instruction through each exercise, a slower pace that focuses on proper form, and lower-intensity movements that build a solid foundation. Workouts are shorter to help you build stamina gradually, and modifications are offered for common exercises.
Intermediate
Choose Intermediate if you:
- Exercise consistently 2 to 4 times a week
- Feel confident performing basic exercises with good form
- Can finish a workout without excessive difficulty
- Have tried a mix of training styles, like cardio, strength, and flexibility
What to expect: Moderate to high intensity, a faster pace with less rest between exercises, and more complex movement combinations. Workouts run longer and include more variety to help you break through plateaus.
Advanced
Choose Advanced if you:
- Have trained consistently for months or years
- Work out intensely 4 or more times a week
- Have strong cardiovascular and muscular endurance
- Can maintain good form even when you’re fatigued
- Have experience across multiple training disciplines
What to expect: High-intensity training with complex, advanced movements, minimal rest, and fast transitions. Workouts are longer and sustain their intensity throughout, testing both your physical and mental endurance.
Tips for choosing
Choose based on where you are right now, not where you’d like to be or where you were before a break. If you’re torn between two levels, start with the lower one, since it’s easier to build up than to risk injury or burnout.
Many workouts also include modifications, so you can scale up or down on any given day regardless of your level.
Changing your level
Update your level anytime in the Centr Coach app under Profile, and your recommendations will update automatically. It’s a good time to move up when your workouts feel consistently manageable, you recover quickly, and you’re ready for more challenge. It’s normal to spend weeks or months at one level before progressing.
Before you start
Centr workouts are designed for adults of all ages. If you have a medical condition, are recovering from an injury or surgery, are pregnant or postpartum, or haven’t exercised in many years, check with your doctor before starting a new program.
Still have questions?
If you're unsure which fitness level to select or have questions about your fitness journey, reach out to our friendly team of experts at [email protected]. We’re always happy to help.