Accurate for 99% of the population. This chart shows the ideal body weight range for men and women based on height. It’s meant as a general guideline for what’s considered a healthy weight relative to body size, not a strict rule. The numbers represent estimated weight ranges that align with a normal body mass index (BMI) — balancing between too little and too much body fat. For example, a 6'0" male’s ideal weight is 160–196 lbs, while a female of the same height would ideally weigh 144–176 lbs. These ranges assume average body composition, so factors like muscle mass, bone density, and fitness level can shift what’s truly ideal for an individual.

This chart helps classify weight relative to height to help assess overall health risk.

• Underweight (<18.5) suggests insufficient body fat or muscle, often linked to a weakened immune system, fatigue, hormonal issues, and higher risk of nutrient deficiencies or osteoporosis.
  
  

• Healthy (18.5–24.9) indicates a balanced weight range where the risk of chronic disease is lowest, supporting optimal heart, joint, and metabolic health.
  
  

• Overweight (25–29.9) often means excess body fat that can strain the heart, joints, and blood vessels, increasing the risk of high blood pressure, insulin resistance, and sleep apnea.
  
  

• Obese (30–39.9) significantly raises the likelihood of type 2 diabetes, heart disease, stroke, and certain cancers, while also worsening inflammation and joint problems.
  
  

• Severely Obese (≥40) carries the highest risk for metabolic disorders, organ strain, reduced mobility, and shorter lifespan.
  
  

In short, staying within the healthy range helps maintain proper hormone balance, organ function, and overall longevity — while being above or below it increases the risk of serious health issues over time.

This shows male body fat percentage examples, visually illustrating how different fat levels affect appearance and health.

• 3–7%: Extremely lean, typical of competitive bodybuilders or athletes before competition. Muscles and veins are highly visible, but this level is unsustainable long-term and can suppress hormones, weaken immunity, and reduce energy.
  
  

• 10–15%: Lean and athletic. Muscle definition is visible, and this is a healthy, maintainable range for most active men — balancing performance, appearance, and hormonal health.
  
  

• 20–25%: Average range for the general population. Some muscle shape is visible, but fat starts to accumulate around the waist and face. Health risks like mild insulin resistance or lower testosterone may begin here.
  
  

• 30–35%: Higher fat accumulation, especially in the abdomen and chest. This range increases risk for metabolic syndrome, joint strain, and cardiovascular issues.
  
  

• 40%+: Obesity level — high visceral fat around organs raises the risk of heart disease, diabetes, hormonal imbalance, and inflammation.
  
  

In short, 10–18% is considered the optimal range for men — lean enough for visible muscle and good health, but not so low that it disrupts essential body functions. Sustainability can also depend of Body Fat Set Point.

This shows women’s body fat percentages and how different levels affect appearance, performance, and health.

• 10–12%: Extremely lean — typical of competitive athletes or bodybuilders. Muscles and veins are visible, but this level can disrupt hormones, stop menstruation, and weaken immunity.
  
  

• 15–17%: Very fit and toned, often seen in female athletes. This range supports strength and endurance while keeping hormones more stable than ultra-low levels.
  
  

• 20–22%: Healthy and athletic — balanced muscle tone, regular menstrual cycles, and good hormonal function. Often considered ideal for performance and aesthetics.
  
  

• 25–30%: Average and healthy for most women. Slight softness with curves; still within normal range with minimal health risk if paired with good fitness habits.
  
  

• 35–40%: Higher fat storage around the hips, thighs, and abdomen. This range increases risk for insulin resistance, fatigue, and hormonal imbalance.
  
  

• 45–50%: Obese range — excessive visceral fat raises risk for heart disease, diabetes, joint pain, and inflammation.
  
  

In general, 20–30% is considered the healthiest and most sustainable range for women — supporting hormone health, fertility, and overall energy balance. Sustainability can also depend of Body Fat Set Point.

The RPE (Rate of Perceived Exertion) and RIR (Reps in Reserve) scale is a way to measure how hard you’re training based on effort and how many reps you have left before failure. It ranges from 1 to 10, where RPE 10 means you’ve reached your absolute limit with no reps left, and lower numbers mean you could perform more. This scale is important because it helps you train at the right intensity for your goals — usually around RPE 7–9 (1–3 reps left) for building strength and muscle. Using RPE/RIR teaches you to listen to your body, make smart weight adjustments depending on energy levels, and avoid overtraining or injury. It also allows you to progress consistently without constantly maxing out, making your workouts safer, more efficient, and better aligned with your performance and recovery. 

Tempo training notation, which describes the speed and control of each phase of a lift. The four numbers represent the time (in seconds) spent in different parts of the movement: the first number (4) is the eccentric phase — how long you take to lower the weight; the second number (0) is the pause at the bottom; the third number (2) is the concentric phase — how long you take to lift the weight; and the fourth number (0) is the pause at the top. For example, a 4-0-2-0 tempo means you lower the weight for 4 seconds, don’t pause at the bottom, lift it up over 2 seconds, and don’t pause at the top. Tempo is important because it increases time under tension, improves control and technique, and ensures muscles—not momentum—are doing the work. It’s also a key tool for programming progression, muscle growth, and movement quality. 

Hunger–Fullness Scale, a tool used to help you become more mindful of your body’s natural hunger and fullness cues. The scale ranges from 0 to 10, where 0 means painfully hungry and 10 means stuffed and uncomfortable. Ideally, you want to eat when you’re around 3–4 — when you’re hungry and ready to eat but not starving — and stop around 6–7, when you feel comfortably full and satisfied. Using this scale helps you build a healthier relationship with food by preventing overeating or undereating, improving digestion, energy, and satisfaction after meals. It teaches you to listen to your body rather than external rules, promoting balance, awareness, and long-term sustainable eating habits.