Home Service FAQs Workout / Training plans

Workout plans

Yes. Although our workout plans have more of a focus on resistance training compared to endurance exercise, they are still helpful for developing muscle strength, improving body composition and reducing injury risk – all of which are important in endurance activities such as running, cycling and swimming.

Furthermore, many of our genetically-driven traits shed light on aspects of your endurance performance. For example, your “Mitochondrial Biogenesis” trait looks at how well you produce a key protein (PGC1a) that increases your number of mitochondria – structures that provide your muscles with energy for long-duration endurance exercise. Based on your trait result, you will then receive tailored actions on how to improve mitochondrial biogenesis e.g. increasing your calcium intake, having a cold shower post exercise. Runners, cyclists and other endurance enthusiasts are likely to benefit from this tailored advice.

The Get Fit plan can be done at home with bodyweight and resistance bands. This is particularly useful if you can't access a gym or are travelling.

Our other workout systems require access to gym equipment e.g. bench, free weights, cable pull machines.

Yes, but we recommend that you consult a physician before starting any exercise program or making any radical changes to your exercise habits.

If you are currently physically unfit, are overweight, obese, recovering from an injury, are above 50 years of age, or haven’t worked out in a while, our Get Fit System may be the most suitable for your needs. Our Coaching Team can advise you further on this - please contact us via email: support@fitnessgenes.com

Please bear in mind that our workout plans are designed to help you to reach your fitness goal (e.g. fat loss, muscle gain) in a relatively short period of time, and therefore assume you are free of any medical issues and injuries and have a suitable amount of time available for training.

It is also very important that you lift / train within your limits to avoid injury and serious muscle soreness. If you feel you need an extra rest day, take one, and if you are still sore from a previous workout (often referred to as ”DOMS” (Delayed Onset Muscle Soreness), consider switching the days around to give a particular group of muscles more time to recover.

Login to your account at my.fitnessgenes.com and click on the ‘Workout & Nutrition menu” in the top panel. Click “Active Plan” to access your workout plan.

If you haven’t yet activated your plan, you will first need to enter your Plan Activation Code (sent to you via email) in the section entitled “Activate Voucher.”

Please be aware that workout and nutrition plans are only available once your DNA results have been processed and uploaded to your account.

The Get Fit plan is our most popular plan.

This plan involves working-out 3 days a week and has proved popular with clients with busy schedules. It is also a very flexible training plan. There are both bodyweight and free-weight versions available, so workouts can be performed at home or in the gym. You can also switch between beginner and intermediate levels, so you can increase the difficulty of workouts as you progress. The Get Fit plan also has specific variations for seniors and people with obesity.

Workout plans are tailored to your genetic make-up, lifestyle factors, traits (specific, measurable aspects of your internal biology based on your gene variants and lifestyle data) and your particular fitness goals.

Based on these factors, we customise several training parameters, including:

  • number and type of sets
  • number of reps
  • time under tension
  • tempo, recovery time
  • training volume
  • cardio and HIIT recommendations
  • pre- and post-workout nutrition
  • supplement recommendations

In addition to your workout plans, your personalised Actions will give you further information on how to refine your training according to your specific trait results. For example, your IGF-1 and muscle growth trait will include advice on how to structure your workout to improve your IGF-1 levels and maximise muscle protein synthesis.

Many diets and workout programs fail because they are generic and not tailored to an individual. By contrast, FitnessGenes analyze your DNA and lifestyle data to provide you with workout, diet, supplement and lifestyle advice that is personalized to your unique genetic make-up and physiology.

For example, if your goal is to lose weight, your genetically-driven trait results can inform you whether you are prone to weight gain in response to saturated fat intake (based on your APOA2 and saturated fat trait) and whether you are more likely to experience increased appetite (based on your Obesity risk and FTO gene trait).

Using these trait results, we can tailor you a nutrition plan with an optimum daily calorie amount, meal frequency, macronutrient ratio and fat intake that promotes satiety (feelings of fullness) and minimises your risk of overeating and weight gain.

Furthermore, your personalized Actions will give you tips on changing your eating and sleeping habits and suggest evidence-based supplements and dietary strategies (e.g. intermittent fasting) designed to promote weight loss based on your particular physiology.

Your workout plan will also account for your unique DNA and lifestyle data. By using this data, we calibrate workout paramaters such as the number and type of sets, number of reps, time under tension, tempo, recovery time and training volume, to optimise weight (particularly fat tissue) loss in tune with your body.

We have helped thousands of customers get fit, lose fat, get lean and gain muscle. If you fancy reading and watching videos of one client’s detailed feedback on Buzzfeed, please follow this link

You are free to swap exercises to suit your capabilities. To reap the greatest benefits from our workout plans, however, it is important that you try not to skip an exercise completely.

Ideally, you should aim to swap any exercise with another that targets the same movement pattern or muscle group. For example, you could perform a dumbbell bench press instead of a barbell bench press.

If you have a medical condition that prevents you from undertaking a certain exercise, then are you recommended to consult a physician about any required adaptations to your training. Our coaching team can also help you with adapting your training plan to suit your needs - simply email us:support@fitnessgenes.com

Experienced bodybuilders are still likely to reap benefits from our DNA Analysis and our tailored nutrition and workout plans.

By analyzing your DNA, we provide you with optimum:

  • rep volumes
  • time under tension
  • recovery times
  • macronutrient intakes
  • nutrient timings
  • supplement recommendations

These are all personalized to your unique genetic makeup. These are designed to promote hypertrophy, optimize testosterone levels, reduce body fat and maximise muscle gains.

If you do decide to purchase a workout plan, Our Build Muscle ‘Prophecy’ plan is best suited for experienced bodybuilders. This is a 12-week plan that requires 6 workouts per week. The plan may also be adapted to suit your capabilities.

If you would like any further advice, please contact us at: support@fitnessgenes.com

The frequency and duration of workouts vary across each of our genetic workout systems.

Workouts range from 20 to 80 minutes long, with most workouts being under 60 mins.

The frequency of workouts ranges from 3 to 6 days a week.

The total time required to complete a plan is displayed on our Products Page

Yes. The Get Fit system is a great starting point for those new to resistance and cardio training.

Get Fit workouts can be performed either at home or in the gym.

The Get Fit plan can be done at home with bodyweight and resistance bands. This is particularly useful if you can't access a gym or are travelling.

By answering a few simple questions on our Plan Advisor, we can suggest the workout plan best suited to your needs.

To access the Plan Advisor, please visit the Products Page and click "Find Your Plan".

The four Genetic Workout Systems place an emphasis on different fitness goals.

For example, the Build Muscle System puts more emphasis on resistance training to maximise muscle gains. By contrast, the Lose Weight System focusses more on reducing body fat.

All systems promote muscle gains and fat loss, but the focus differs across systems. Please look at our Plan Advisor to help you choose a system, based on your experience level and goal.

To access the Plan Advisor, please visit the Products Page and click "Find Your Plan".

All of our systems include DNA analysis, access to genetically-driven traits on TrueFeed, and tailored training and nutrition plans.

If you would like any further advice, please contact us at: support@fitnessgenes.com.

The answer to this question depends on the nature of your medical condition.

DNA Analysis

The DNA Analysis procedure is safe, simple and non-invasive – it merely involves collecting about a tablespoonful of saliva in a tube. As long as you are sufficiently healthy to provide a saliva sample, you will be able to do the test.

Workout / nutrition plans

We strongly recommend that you consult a physician or other qualified healthcare provider before making any changes to your lifestyle, diet or exercise routines. Depending on the nature of your pre-existing medical condition, our workouts and diet plans may be adapted to your needs.

For further advice, please contact us at: support@fitnessgenes.com

The majority of our workout plans require some free weight equipment. The more advanced plans require specific equipment that can be found at a gym.

The Get Fit and Genetic Reload Plans can be done at home with bodyweight and resistance bands.,

Need help choosing a plan?

Use our Plan Advisor to determine which genetically tailored diet and exercise program best fits your needs.

Find out
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