Tackling a fitness challenge, whether it’s a marathon, a HYROX competition, or an obstacle course race, takes more than sheer determination; it requires smart preparation. From designing your training and nutrition plan to building mental resilience, the right prep can make the difference between struggling through the event and crushing it with confidence.

Here’s how to get ready for your next fitness challenge, step by step.

1. Choose the Right Fitness Challenge

The first step is choosing a challenge that aligns with your fitness level, goals, and interests. Popular options include:

• Running-based challenges like 5Ks, 10Ks, and half or full marathons. These events test endurance, pacing, and mental stamina.

• Functional fitness challenges such as HYROX competitions, CrossFit events, or obstacle course races. These tests combine strength, speed, endurance, and agility.

When selecting your challenge, consider your motivation: Why do you want to do this? Are you aiming to push your endurance, build functional strength, or simply have fun while testing your limits? Knowing your “why” will help you stay focused through the ups and downs of training.

2. Establish Your Baseline With Body Composition Analysis

Before you jump into intense workouts, it’s important to know where you’re starting. Tracking your body composition provides a clear picture of how your fat and muscle mass change as you train. 

One of the easiest ways to do this is by hopping on a body composition scale each week. In addition to weight, these scales measure body fat percentage and muscle mass, giving you a better snapshot of how your training is impacting your body.

3. Design Your Training Plan

Designing an effective training plan is about combining running and functional fitness to prepare your body for the specific demands of your challenge. Whether you’re tackling a marathon or a HYROX-style functional fitness event, training should be balanced, structured, and tailored to your goals.

For running-focused challenges, incorporate a mix of workouts, including:

• Interval Training: short bursts of high-intensity running followed by recovery periods to improve speed and cardiovascular capacity

• Tempo Runs: sustained, moderate-intensity runs that teach your body to maintain a strong pace over distance

• Long-Distance Endurance Runs: gradually increase mileage to build stamina and mental resilience

For HYROX and other fitness challenges, your training should mimic the movements you’ll face on event day. Include strength-training exercises like:

• Pushes and Pulls: bench presses, push-ups, rows, and pull-ups

• Squats and Lunges

• Carries: farmer’s carries, sandbag carries, and weighted walks

• Rowing and Sled Pushes

When building out your weekly schedule, balance high-intensity sessions with recovery days. Incorporate mobility work, stretching, and prehab exercises to reduce the risk of injury and improve overall movement quality.

4. Dial in Your Diet

Nutrition is just as important as your workouts. Your diet fuels training, aids recovery, and supports performance. 

Aim for a balanced intake of protein, carbohydrates, and healthy fats to support energy, recovery, and muscle repair. A common guideline for active adults is:

• Protein: 1.1 to 1.7 grams per kilogram of body weight per day to repair and build muscle

• Carbohydrates: 5 to 7 grams per kilogram of body weight per day to fuel endurance and replenish glycogen stores

• Fats: approximately 30% of total daily calories for energy and inflammation reduction

Adjust these ratios based on your training intensity and challenge type—higher carb intake on long run days or heavy functional workouts, and slightly higher protein on strength-focused days.

And don’t forget to stay hydrated throughout training and during the event. A general guideline is to aim for half your body weight in ounces of water per day (e.g., a 150-pound person should drink about 75 ounces daily), and increase intake based on sweat loss, workout intensity, and environmental conditions.

For longer or high-intensity sessions, supplement plain water with electrolytes—sodium, potassium, and magnesium—to prevent cramping and maintain energy. Additionally, monitor your urine color: pale yellow indicates good hydration, while darker urine signals the need for more fluids.

5. Track Your Progress and Adjust Your Plan

Tracking your progress is essential for making your training as effective as possible. You can see what’s working, identify areas for improvement, and adjust your plan to keep making gains.

Wearable fitness trackers can monitor heart rate, steps, calories burned, and running metrics like pace and distance. These devices are especially useful for tracking endurance, monitoring intensity during functional workouts, and ensuring you’re hitting your training targets. Many also allow you to track sleep, which is crucial for recovery and performance.

It’s also helpful to keep a log of your workouts (either handwritten or in an app). Track exercises, sets, reps, weights, and training volume over time to make it easier to spot plateaus or imbalances, adjust intensity, and plan progressive overload.

6. Mental Preparation and Motivation

Preparing for a fitness challenge isn’t just physical; your mind plays a huge role in how well you perform. Mental preparation can help you stay focused, overcome fatigue, and push through difficult moments during training and on challenge day.

One of the most powerful tools for mental preparation is visualization. Spend a few minutes each day imagining yourself completing the challenge successfully. Picture each stage of the event, from the starting line to crossing the finish, and envision how your body moves efficiently through each task. This mental rehearsal can build confidence, reduce anxiety, and prime your body for peak performance.

7. Crush Your Fitness Challenge

After weeks of training, the final week before your fitness challenge is all about fine-tuning your preparation, tapering your workouts, and dialing in your nutrition so you can perform at your best.

In the last five to seven days before your event, reduce your training volume while keeping intensity moderate. Shorter workouts, lighter weights, and decreased mileage help your muscles recover and ensure your energy stores are fully replenished. Focus on mobility, stretching, and gentle cardio to stay loose without overtaxing your body.

On challenge day, your mental state can make a huge difference. Use visualization techniques from training, focus on pacing yourself, and celebrate small milestones throughout the event. Music playlists can keep energy high, while cheering sections or training partners provide extra motivation when fatigue sets in. 

Remind yourself why you signed up and the hard work you’ve already put in—confidence and positivity can carry you through the toughest moments. You got this!

While many chase six-pack abs or sculpted arms, real strength comes from building muscles that help you thrive in your everyday life. We call this stealth muscle: the kind that works behind the scenes, improving your daily movement, strength, and longevity.

The way you build stealth muscle? Functional fitness. This type of training focuses on optimizing your body for real-world activities — lifting, bending, squatting, and reaching — so you can move better, feel stronger, and reduce your risk of injury.

What Is Functional Fitness?

Functional fitness is all about preparing your body to handle everyday tasks and movements. Rather than focusing on isolated exercises for aesthetic goals (think: endless biceps curls), functional fitness involves exercises that mimic real-world activities—like lifting groceries (deadlifts), bending to tie your shoes (lunges), or carrying a suitcase (farmer’s carry). 

The 4 Pillars of Functional Fitness

Functional training focuses on four key aspects of fitness, each of which plays a crucial role in creating a well-rounded and effective workout routine.

• Mobility: Mobility refers to the ability to move your joints through their full range of motion without experiencing discomfort.

• Stability: Stability is about maintaining control and balance during movement, particularly in your core and joints.

• Movement involves the coordinated actions of the body’s muscles and joints to perform tasks, such as walking, reaching, or lifting.

• Strength: Functional strength is the ability of a muscle or group of muscles to generate force for tasks that include lifting, pushing, or pulling.

How Does Functional Fitness Differ from Other Forms of Exercise?

While other forms of exercise can also improve fitness, they may not always prioritize functional movement patterns. Here’s how functional fitness compares to popular workout styles.

CrossFit

Functional fitness and CrossFit both involve compound movements, such as squats, deadlifts, and presses that mimic real-life actions, and both aim to improve strength, endurance, and overall fitness. However, CrossFit often focuses on high-intensity, time-based workouts with a competitive edge, pushing individuals to perform at maximum effort for a set duration. 

HIIT

HIIT (high-intensity interval training) and functional fitness both utilize full-body movements and aim to enhance cardiovascular health, strength, and endurance. The key difference is that HIIT is centered around high-intensity bursts of activity with short rest periods, focusing on maximizing calorie burn and improving fitness in a time-efficient way. 

Pilates

Pilates and functional fitness both prioritize core strength, flexibility, and body control to improve posture and movement quality. However, Pilates tends to focus more on low-impact, controlled movements that emphasize balance and alignment. 

Bodybuilding

Bodybuilding and functional fitness both rely on resistance-training exercises like squats, presses, and deadlifts. However, bodybuilding focuses on isolating specific muscle groups to build muscle mass for aesthetic purposes.

What Are the Benefits of Functional Fitness?

By focusing on exercises that mimic real-life movements, functional fitness training provides a wide range of benefits. These include:

1. Improved Mobility and Flexibility

Functional fitness workouts promote joint mobility and flexibility, which are essential for maintaining ease of movement throughout daily life. Whether it’s bending down to tie your shoes or reaching for something on a high shelf, having good mobility helps you move freely and comfortably without stiffness or pain. This can be especially important as we age, helping to maintain independence and reduce the risk of falls.

2. Better Balance and Coordination

By integrating multi-joint movements that involve both the upper and lower body, functional fitness improves balance and agility. Exercises like lunges, squats, and rotational movements train your body to move as a unit, enhancing your ability to stay stable and coordinated during daily tasks, from walking to carrying groceries or playing sports.

3. Enhanced Strength for Everyday Activities

As previously mentioned, functional fitness focuses on building strength in movements that we perform daily, such as lifting, squatting, and reaching. This makes them easier to perform without added risk of strain or fatigue.

4. Reduced Risk of Injury

By improving overall movement patterns and enhancing stability, functional fitness helps reduce the risk of injury. It strengthens the muscles and joints that are responsible for supporting proper posture and alignment, which in turn lowers the likelihood of injury in both active and sedentary environments. It also emphasizes injury prevention through balanced muscle development and proper technique.

5. Improved Posture and Core Strength

A strong core is the foundation of functional fitness, and strengthening the core helps improve posture and reduce back pain. Core exercises in functional fitness train the muscles to support the spine and maintain proper alignment, leading to better posture, less discomfort, and improved athletic performance.

6. Better Mental Health

Fitness doesn't just benefit the body—it also has positive effects on mental health. Regular exercise releases endorphins, which can help reduce stress, anxiety, and depression. Plus, the sense of accomplishment and improved confidence that comes with mastering functional movements can boost mental well-being.

7. Sustainable Fitness

One of the standout benefits of functional fitness is that it’s sustainable. It’s not about extreme lifting or pushing your body to the limit—it's about gradual progress and consistency. Because the focus is on movements that support everyday tasks, functional fitness is something you can continue practicing long-term, without burning out or risking injury.

Is Functional Training Right For You?

Functional training is incredibly versatile and can be adapted to suit people of all ages, fitness levels, and goals. But how do you know if it’s the right fit for you? You might want to consider giving it a try if any of the following apply to you:

• If you’ve ever struggled with tasks like carrying groceries, lifting heavy boxes, or bending down without discomfort

• You’re new to exercise or getting back into it after a break

• You’re recovering from an injury or looking to prevent one

• You're looking for something that will keep you active for the long haul — without the risk of burnout or injury

• If you get bored easily or enjoy a varied workout

• If you’re looking for results beyond aesthetics

What Are the Best Functional Fitness Exercises?

The best functional exercises to incorporate into your routine are those that focus on key movement patterns that mimic real-life actions. These include:

Push

Push exercises help build upper-body strength, specifically in the chest, shoulders, and triceps, and improve pushing movements like opening doors, pushing carts, or pushing yourself up from the floor.

• Push-Ups: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body to the floor, keeping your elbows at a 45-degree angle. Push yourself back up to the starting position, focusing on engaging your core and keeping your body in a straight line.

Pull

Pull exercises strengthen the upper body, particularly the back, biceps, and shoulders. These exercises improve posture, enhance pulling movements like opening a heavy drawer, and assist with lifting and carrying tasks.

• Dumbbell Rows: With a dumbbell in each hand, bend at the hips while keeping your back flat. Pull the dumbbells toward your torso while squeezing your shoulder blades together, then lower back down.

Squat

Squats build strength in your legs, hips, and glutes, which are essential for tasks like standing up from a chair, climbing stairs, or lifting objects off the floor.

• Squat: Stand with your feet shoulder-width apart. (Optional: Hold a dumbbell or kettlebell at chest height with both hands.) Push your hips back and bend your knees, lowering your body as if you're sitting in a chair. Keep your chest up and knees behind your toes. Stand back up.

Lunge

Lunges target the legs, glutes, and core, and help improve balance and stability. They mimic movements like walking, climbing stairs, and picking things up off the ground while maintaining balance.

• Forward Lunge: Step one foot forward and lower your hips until both knees are at 90-degree angles. Keep your chest up and core engaged. Push through the heel of your front foot to return to standing. Alternate legs with each repetition.

Hinge

The hip hinge is crucial for building strength in the posterior chain—especially the glutes, hamstrings, and lower back. It’s essential for activities like picking up heavy objects, bending over to tie shoes, or lifting items off the floor.

• Romanian Deadlifts: With a barbell or dumbbells in hand, stand tall with your feet hip-width apart. Hinge at the hips, pushing your glutes back as you lower the weight towards the ground, keeping your knees slightly bent. Engage your glutes and hamstrings to return to standing.

Rotation

Rotational exercises improve the flexibility and strength of your core, helping with movements like twisting to reach for something, rotating your torso during sports, or carrying heavy objects while turning.

• Russian Twists: Sit on the ground with your knees bent and feet flat. Lean back slightly and hold a weight or medicine ball with both hands. Rotate your torso to one side, then to the other, while keeping your core engaged and feet lifted (optional).

How Do You Put Together a Functional Fitness Routine?

Creating a functional fitness routine is about designing workouts that help you improve strength, mobility, and coordination for everyday movements.

1. Start With Your Goals

Before you start planning your routine, think about your fitness goals. Are you an older adult who wants to build balance and stability? Or a runner that needs a routine to help with injury prevention? Your goals will guide the structure of your training program, helping you prioritize certain exercises or movements.

2. Focus on the 5 Key Movement Patterns

To create a balanced functional fitness routine, aim to include exercises that target these five key movement patterns (see above for a detailed explanation):

• Push

• Pull

• Squat

• Hinge

• Rotation

3. Include Mobility and Stability Work

In addition to strength training, mobility and stability are crucial components of a functional fitness routine. You can include mobility work in your warm-up (like dynamic stretches or foam rolling) and stability work in your cool-down or as part of specific exercises (like planks or single-leg stands).

4. Add Variety

Include exercises that train in multiple planes of motion (e.g., forward, backward, side to side) and incorporate different movement types, such as low-impact bodyweight exercises or more dynamic exercises like jumping or sprinting.

5. Structure Your Routine

Here’s a simple framework for structuring your functional fitness routine:

• Warm-Up (5 to 10 minutes): Focus on dynamic stretches or mobility drills (e.g., leg swings, hip rotations, or shoulder circles).

• Main Workout (20 to 40 minutes): Include a combination of strength, stability, and mobility exercises. For example:

  • Start with a full-body compound exercise (e.g., squats or deadlifts).

  • Add in a pushing or pulling exercise (e.g., push-ups or rows).

  • Finish with a rotational movement and core exercise (e.g., Russian twists or planks).

• Cool-Down (5 to 10 minutes): Focus on stretching or foam rolling to help with recovery and improve flexibility.

6. Be Consistent

The key to any successful fitness routine is consistency. Try to aim for at least two to four sessions a week, depending on your goals and fitness level. Consistency, combined with progressive overload (gradually increasing intensity or weight), will lead to noticeable improvements in strength, mobility, and overall functional ability.

7. Listen to Your Body

Finally, always listen to your body. Functional fitness should be challenging but not painful. If you feel discomfort during a movement, it may indicate that you're using improper form or pushing yourself too hard. Make adjustments, take rest days when needed, and ensure you're progressing at a pace that feels right for you.

Visible abdominal muscles represent a fitness milestone many aspire to achieve. While countless workout programs promise to deliver a defined midsection, the truth remains that the best way to get visible abs depends primarily on body fat percentage rather than the number of crunches performed. 

This article breaks down the body fat levels needed to see abs, what affects ab visibility, and proven strategies to help you reach your goals.

Understanding Body Fat Percentage

Body fat percentage represents the proportion of fat tissue relative to your total body weight. This measurement provides more meaningful information about body composition than weight alone or Body Mass Index (BMI).Fat in the human body serves several essential functions:

• Essential fat (3-5% in men, 8-12% in women) is necessary for basic physiological processes, including hormone production, vitamin absorption, and temperature regulation.

• Visceral fat surrounds internal organs and, in excess, poses significant health risks including cardiovascular disease and metabolic disorders.

• Subcutaneous fat lies directly beneath the skin and is the primary determinant of muscle visibility.

The distribution and quantity of subcutaneous fat across the abdominal region directly impacts whether your rectus abdominis muscle (the "six-pack" muscle) will be visible. This muscle group remains present regardless of body fat percentage but only becomes apparent when the layer of fat covering it becomes sufficiently thin.

At What Body Fat Percentage Do Abs Show?

Abdominal visibility exists on a spectrum rather than appearing suddenly at a specific percentage. The progression typically follows this pattern:

1. Initial outline: The upper abs begin to show faintly

2. Partial definition: Upper and some middle ab definition becomes visible

3. Complete definition: The full "six-pack" structure becomes apparent

4. Maximum definition: Deep cuts between all abdominal segments with visible obliques

For Men

Men generally begin to see initial abdominal definition at approximately 14-15% body fat, primarily in the upper abs. This is because men typically store less fat in the upper abdominal region compared to the lower abdomen.

• 15-17% body fat: Slight definition, mainly in upper abs

• 12-14% body fat: Moderate definition with visible outlines of most abdominal muscles

• 10-12% body fat: Clear six-pack definition becomes apparent

• Below 10% body fat: Maximum definition with deep cuts between muscle segments and visible obliques

For Women

Women naturally maintain higher essential body fat percentages due to physiological differences related to reproductive health.

• 22-24% body fat: Slight upper abdominal definition may begin to appear

• 19-21% body fat: Moderate definition with visible outlines of upper abdominal muscles

• 16-18% body fat: Clear abdominal definition becomes apparent

• Below 16% body fat: Maximum definition with visible muscle separation

Important health note: Women who maintain body fat percentages below 15-16% for extended periods may experience hormonal disruptions, including menstrual irregularities and decreased bone density. Sustainable fitness should prioritize health over aesthetics.

Comparison Table: Body Fat Percentages and Ab Visibility

This table illustrates what different body fat percentages look like in terms of abdominal visibility:

Factors That Influence Ab Visibility

Several factors beyond simple body fat percentage affect abdominal muscle visibility:

Genetic Factors

• Fat distribution patterns: Genetically determined patterns dictate where your body preferentially stores fat. Some individuals naturally store less fat in the abdominal region.

• Muscle insertion points: The natural structure of your rectus abdominis, including where the muscle segments connect, varies between individuals.

• Muscle thickness: The natural thickness of your abdominal wall influences how prominently abs will display at a given body fat percentage.

Physiological Factors

• Muscle development: Larger, more developed abdominal muscles become visible at slightly higher body fat percentages.

• Skin thickness: Thinner skin allows for greater muscle definition visibility.

• Vascularity: More prominent blood vessels near the skin surface enhance definition.

Variable Factors

• Hydration status: Water retention can temporarily obscure abdominal definition.

• Digestive status: Bloating from food intake or digestive issues can temporarily mask definition.

• Lighting conditions: Directional lighting significantly enhances the visibility of muscle definition.

• Posture: Proper posture that engages the core muscles improves the appearance of abdominal definition.

Age-Related Considerations

• Hormonal changes: Decreasing testosterone and growth hormone levels with age can make achieving low body fat more challenging.

• Skin elasticity: Reduced collagen production with age affects how tightly skin conforms to underlying muscle.

How to Measure Body Fat Accurately

Tracking body fat percentage provides objective feedback on your progress toward visible abdominal muscles. Several measurement methods exist, each with varying degrees of accuracy:

Bioelectrical Impedance Analysis (BIA)

Professional-grade BIA devices like the InBody 580 or 770 use multiple frequencies to measure electrical impedance through different body segments. These devices:

• Provide comprehensive body composition analysis beyond simple body fat percentage

• Measure segmental lean mass to track abdominal muscle development

• Offer consistent, reproducible results when used under standardized conditions

• Require no technician interpretation, eliminating human error

DEXA (Dual-Energy X-ray Absorptiometry)

Considered the gold standard for body composition analysis, DEXA:

• Uses low-dose X-rays to differentiate between bone, fat, and lean tissue

• Provides regional body composition data

• Offers exceptional accuracy (±1-2% error margin)

• Requires specialized equipment and trained technicians

Skinfold Calipers

This traditional method:

• Measures subcutaneous fat at specific body sites

• Requires a skilled technician for accurate results

• Shows reasonable accuracy when performed correctly

• May be less reliable for individuals with very low or very high body fat

Navy Method

This calculation-based approach:

• Uses measurements of neck, waist, and height (plus hip for women)

• Requires only a tape measure

• Provides reasonable estimates for most individuals

• May be less accurate for athletic body types

Strategies to Lower Body Fat and Reveal Your Abs

Achieving the body fat percentage necessary for visible abs requires a comprehensive approach:

Create a Sustainable Caloric Deficit

Caloric deficit is the primary driver of fat loss:

• Calculate your Total Daily Energy Expenditure (TDEE)

• Create a moderate deficit of 300-500 calories per day

• Track food intake accurately using digital food scales and nutrition apps

• Adjust intake based on measured results rather than theoretical calculations

Optimize Protein Intake

Higher protein intake supports both fat loss and muscle preservation:

• Consume 1.6-2.2g of protein per kilogram of body weight daily

• Distribute protein intake throughout the day (20-40g per meal)

• Include complete protein sources with all essential amino acids

• Consider protein timing around workouts for optimal muscle protein synthesis

A meta-analysis published in the American Journal of Clinical Nutrition found that higher protein diets (25-30% of calories) produced greater fat loss and better preservation of lean mass compared to lower protein approaches.

Incorporate Resistance Training

Strength training preserves muscle mass during fat loss and develops the abdominal muscles:

• Perform compound exercises that engage the core (squats, deadlifts, overhead presses)

• Include direct abdominal training 2-3 times weekly

• Focus on progressive overload to stimulate muscle development

• Balance training between all abdominal regions (rectus abdominis, obliques, transverse abdominis)

Research in the Journal of Strength and Conditioning Research demonstrated that resistance training during caloric restriction preserved twice as much lean mass compared to diet alone.

Add Strategic Cardiovascular Exercise

Cardio can accelerate fat loss when appropriately implemented:

• Incorporate 2-3 weekly sessions of High-Intensity Interval Training (HIIT)

• Add 1-2 weekly sessions of moderate-intensity steady-state cardio (30-45 minutes)

• Adjust cardio volume based on recovery capacity and progress

• Consider fasted morning cardio for potential additional fat mobilization

A study in the British Journal of Sports Medicine found that HIIT produced 28.5% greater fat loss than moderate-intensity continuous training.

Manage Sleep and Stress

Often overlooked factors that significantly impact body composition:

• Prioritize 7-9 hours of quality sleep nightly

• Implement stress management techniques (meditation, nature exposure, social connection)

• Monitor recovery markers (resting heart rate, perceived exertion)

• Consider periodizing training intensity to prevent overtraining

Monitor Progress Systematically

Regular assessment provides feedback for program adjustments:

• Track body composition changes with InBody assessments every 2-4 weeks

• Take standardized progress photos under consistent lighting

• Record performance metrics in key exercises

• Adjust nutrition and training variables based on measured results

Visible Abs Require More Than Just Crunches

Visible abdominal muscles require achieving specific body fat percentage thresholds — typically 10-12% for men and 16-19% for women — though individual variation exists due to genetics, muscle development, and fat distribution patterns.

The journey to visible abs extends beyond endless crunches; it requires systematic fat loss through proper nutrition, strategic exercise, adequate recovery, and consistent monitoring. By focusing on these evidence-based approaches and tracking progress with accurate measurement tools like InBody devices, you can develop a realistic timeline and sustainable approach to achieving your aesthetic goals.

Remember that the lowest body fat percentages may not be sustainable or healthy for everyone. Finding the balance between aesthetic goals and overall well being should remain the priority in any fitness journey.

Frequently Asked Questions

Can I get abs at 15% body fat?

For men, 15% body fat typically reveals the beginning outlines of abdominal muscles, particularly in the upper region. Complete "six-pack" definition usually requires lower body fat percentages (10-12%). For women, 15% body fat would display well-defined abdominal muscles, though this percentage falls below the recommended minimum for long-term female health.

Can you see abs at 20% body fat?

For most men, abdominal muscles are not clearly visible at 20% body fat, though individuals with exceptionally developed abdominal muscles or favorable fat distribution might show slight upper abdominal definition. For women, 20% body fat may reveal some abdominal definition, particularly in the upper region, as this percentage falls within the athletic range for females.

What does 25% body fat look like?

At 25% body fat, men typically display a softer appearance with no visible abdominal definition. This percentage represents an average body composition for adult males. For women, 25% body fat is considered within the fitness range, presenting a relatively lean appearance but without distinct abdominal muscle separation. Body shape at this percentage varies significantly based on muscle mass, fat distribution patterns, and individual genetics.