Which BFT Session is Right for You?

Body Fit Training (BFT) is coach-led group strength training built around science-backed, progressive programming. With 14 distinct program types across resistance, conditioning, and hybrid training, every session has a purpose—whether you want to build strength, increase endurance, improve athletic performance, or simply become fitter and more capable.

BFT programming is built around three training categories:

• Resistance Training: Build strength, muscle, power, and movement quality.
• Conditioning: Improve cardiovascular fitness, work capacity, and endurance.
• Resistance + Conditioning: Combine strength and conditioning to develop well-rounded fitness.

Each program has a specific training focus, with coaches guiding your technique, intensity, and exercise modifications throughout the session. Our 8-10 training blocks are progressively structured, giving you plenty of variety while ensuring every session has a clear purpose.

The result is a balanced training system that takes the guesswork out of your training and helps you continue progressing over time.

Goal-Based Recommendations

If your goal is to build serious strength, programs like Strength, Hyper, Pump and Power are built for that. For example, STRENGTH asks you to lift heavier with longer rest so you can progress loads safely over time and build the true foundation for every other session. HYPER brings high-volume, hypertrophy-style training with unilateral loaded movements and a slight twist on traditional lifts, alternating upper and lower days, while PUMP delivers high-volume isolation work targeting either upper or lower muscle groups for the ultimate muscle pump.

If your goal is to burn fat and improve overall conditioning, Cardio HIIT, Cardio Summit and Cardio U are built for that. Cardio HIIT hits very high intensities in short bursts to sharpen top-end output while Cardio Summit targets the aerobic system to raise work capacity and teach sustainable pacing without max-effort spikes.

If your goal is to build lean muscle while improving overall conditioning, Strength Endurance, XTX and H.I.R.T. are built for that. Strength Endurance merges lifting with conditioning across moderate to high intensities, targeting the glycolytic energy system to develop lasting strength and cardiovascular resilience each week. XTX uses metabolic complexes and resistance training over short and long durations to target the aerobic system, while H.I.R.T cycles EMOM, AMRAP, and YGIG formats to complement and reinforce key Strength movement patterns.

If your goal is to move better, improve stability, and reduce injury risk, Balanced is built for that. This full-body session prioritizes proprioception, range of motion, and joint stability, with control and breathing at the center to keep your body strong, stable, and balanced. Expect purposeful tempo, quality positions, and coach-led progressions so everyday movement feels smoother, more coordinated, and more resilient.

If your goal is to compete, train for Hyrox, or perform at a high athletic level, Podium and CrewFit are built for that. Podium delivers a full-body strength and conditioning test with the mental grit of competition while CrewFit makes teamwork the driver as you condition across all energy systems, and Strength Endurance layers in sustained lifting under fatigue to build durable, event-ready performance.

Find a Studio and Book

Ready to get started? Find your nearest BFT studio, explore the schedule, and book a coach-led session. You do not need to know exactly which program is right for you before you walk through the door. Your coach can help you choose the best place to start based on your goals and experience.