Fitness
Benchmarks

Three sessions a week had the strongest observed follow-through

In this opt-in sample, participants assigned three weekly sessions completed 76% of their planned sessions. This descriptive result does not establish that three sessions causes better adherence: people select plans for different reasons, and the data cannot observe all of them.

Sample sizes range from 230 to 416 participants by plan-frequency group. Values are rounded to the nearest whole percentage point.

Completion fell as programs progressed

Completion was 78% in the first two program weeks and 61% by weeks 7–8 among participants with an eligible planned session. That decline may reflect schedule changes, goal changes, program completion, or people leaving the observed sample. It should not be interpreted as a physiological “plateau” rate.

Squat patterns were the most commonly started exercise category

A start means at least one completed exercise recorded in the category during the measurement window; it is not a count of sets, total volume, or training quality.

Methodology

This report uses de-identified, aggregated records from adults who consented to their activity being included in product research. The release covers eligible participants who had a plan with at least two scheduled sessions between 1 January and 30 June 2026. We excluded test accounts, duplicate records, and participants without a completed consent record. No names, email addresses, free-text notes, location, health information, or individual-level records are published.

Planned-session adherence is completed planned sessions divided by planned sessions. Program-week completion is calculated separately for participants eligible in that window, so its denominators decline over time. Exercise-category starts count participants with at least one logged completed exercise in that category. Percentages are rounded, and the downloadable CSV contains the release table, definitions, and denominators.

Sample limitations

• This is an opt-in Your PT app sample, not a representative survey of all exercisers.
• Plan choice, prior training experience, goals, equipment, and schedule constraints can confound comparisons between groups.
• Logged completion may differ from training actually performed; people may also use other apps or change plans outside the observed window.
• Results are descriptive, not causal, clinical, or prescriptive. They should not be used to diagnose adherence, fitness, or health outcomes.
• Small groups and potentially identifying cuts are deliberately withheld. The public table is not a participant-level dataset.

Use and citation

Journalists, coaches, researchers, and educators may quote or chart the published aggregate figures with attribution to Your PT’s 2026 Fitness Benchmarks Report and a link to this page. Please preserve the relevant denominator and the report’s limitations. For methodology questions or a future data request, contact [email protected].

For practical planning support, explore the workout plan generator, training-volume calculator, and progressive-overload planner. For a repeatable field method when body-composition tracking is relevant, see our skinfold-caliper measurement guide.