MemtoFit · Training Profile Questionnaire v1.4

These answers help us set starting weights, how much work to give you, and how hard the first weeks should feel. Skip anything you do not know.

Sex

Helps us set typical strength and body-fat ranges.

Male Female

Body fat (closest match)

Use a mirror or a recent photo. An exact percentage is not needed.

Under 12%Very lean. Abs are clearly visible, a six-pack look. 12-17%Athletic. Some ab outline; a little softness at the waist is normal. 18-24%Typical trained look. A layer at the waist; abs only in good light. 25-30%Softer midsection. Clothes sit looser at the waist and hips. Over 30%Clearly carrying extra fat through the middle.

Training experience BeginnerLess than about 1 year of consistent lifting. IntermediateAbout 1-3 years. Most machines and basic free weights feel familiar. AdvancedMore than 3 years. You can correct your own form and push hard sets.

Hours sitting on a typical day

Include desk, commute, and sofa. Do not include sleep.

Under 5 hours 5-9 hours Over 9 hours

Daily steps

A phone or watch estimate is fine. Distances assume a normal walk; your stride may differ.

Under 5,000Under about 4 km, or under about 40 minutes of walking. 5,000-10,000About 4-8 km, or about 40-80 minutes of walking. Over 10,000About 8 km or more, or 80 minutes or more of walking.

How active is your job?

Standing and lifting are tiring, but they usually burn less than sport. Your job title comes later.

Mostly sittingDesk, driving, or meetings. Little lifting. On my feet most of the dayRetail, teaching, hospitality, or similar: walking and standing, not heavy loads. Physical workTrades, warehouse, kitchen, or caregiving with repeated lifting or carrying.

Sport or extra training

Anything besides this gym program: sport, classes, or extra lifting. Check all that apply.

None right now Light extra (1-2 times a week)Yoga, easy cycling, a casual run, or a stretch class. Regular sport (2 or more times a week)Team sport, martial arts, climbing, or swim practice. Hard or competitive weeksMatches, races, or long sessions that leave you very tired the next day. If yes, what and on which days?

Part 2 - Goals

Main goal

Choose one.

HypertrophyBuild muscle size. Needs enough food and hard sets. StrengthLift heavier. Fewer reps, more rest. Fat lossKeep muscle while losing fat. Food does most of the fat loss. General fitnessFeel better, move well, and stay consistent.

Nutrition phase BulkEat a little more than you burn. Fits hypertrophy best. CutEat a little less than you burn. Fits fat loss best. Maintain Not sure

Muscles you want to prioritize

Check a few. The others will still be trained enough to maintain.

Chest Back Shoulders Arms Legs Glutes Core Calves Posture / upper back

Training style you prefer Machines and cables Dumbbells Barbells Bodyweight No preference, mix as needed

Part 3 - Schedule and gym

Sessions per week 2 3 4 5

Days you can train Monday Tuesday Wednesday Thursday Friday Saturday Sunday

How long can each session last? About 45 minutes 60-75 minutes 75-90 minutes 90-110 minutes

Usual time of day Morning Midday / lunch After work / evening Usual start time (optional)

Bonus day

An optional extra session when you have leftover energy. It is not a required extra day.

Yes, I might use one No

Gym size

Pick the closest match. You do not need to list every machine.

HomeBands, a bench or floor, maybe a pair of dumbbells. Small condo gymA few machines and limited free weights. Medium local gymMain machines and racks, but not every specialty piece. Large gymFull floor: specialty machines, cables, and several racks. Gym name and city (optional)

How long have you trained at this gym?

This is about knowing the floor, not how long you have been lifting. If you are new, we keep nearby backups when a machine is busy.

New (under 3 months)Still learning where things are. 3-12 months 1-3 years Over 3 yearsYou know the busy hours and the backups.

Part 4 - Limitations

Tell us what we should be careful with. We will adjust the exercise (weight, range, or a swap) rather than drop it unless we must. If something is severe, we wait for clearance before writing a plan.

Injury or limitation Side Level

Any guidance from a physiotherapist or doctor we should follow?

Part 5 - Lifestyle

Sleep, stress, and job title help us judge recovery. How physical the job is was asked above.

Occupation Sleep (hours per night) Stress lately

Part 6 - Other notes

Preferences and constraints

Anything here is used to tailor the program. Skip if nothing applies.

Examples
Prefer machines over barbells.
Gym is crowded at 6 pm.
No early mornings.
Start light for the first two weeks.
Skip preacher curl, hip abductor, or behind-the-neck work.
Prefer short cardio, not one long block.
I do not want to use the squat rack.
Wrists bother me on heavy barbell presses.

Your notes

Your answers are used only to build a training program that fits you. This is not a medical assessment. Feedback is welcome.

Part 1 - About you

Part 2 - Goals

Part 3 - Schedule and gym

Part 4 - Limitations

Part 5 - Lifestyle

Part 6 - Other notes