Getting Started
Strength training is easier (and fun!) if you have a solid game plan. We’ve split up your training plan so that you work different major muscle groups on different days. Splitting up your training this way allows for these muscle groups to recover before challenging them again.
Things to know about this program
It should feel like you’re working!
We’ve allotted you minimal rest between sets – it will be challenging! The goal is to keep your heart rate elevated during the entire workout.
Start small and build
Progress carefully and wisely! You’ll be repeating this one-week program each week. Start with a lighter weight or resistance for the first 1-2 weeks before slowly increasing the load each week. You need to build a strong foundation before you build the house, so don’t rush!
A 4-week foundation
This program is designed to be repeated for 4-6 weeks. Once you’ve reached the 6-week mark and are feeling strong and comfortable with the exercises, you can move on to one of our more advanced training plans.
What if I don’t have equipment?
This program is designed to be completed at home, using things you can find around your place. The only pieces of equipment you may need to purchase are a set of resistance bands, of different strengths. For loaded exercises, find something heavy around the house, or fill up a reusable grocery bag to about 15 pounds. For the hamstring slider exercise, cut out a piece of cardboard, or use socks on hardwood flooring.
Need help?
If you are curious about performing certain exercises, please book an appointment with one of our providers so we can review your form in person at our gym.
Your program divides each week into:
3 Strength Days
An upper body day, a lower body day, and a full body day
2 Active Rest Days
Take advantage of the active rest days by completing lower intensity activities such as going for a walk, light run or bike ride.
2 Full Rest Days
Days with no exercise so that your body can heal and recover.
WORDS
TO KNOW
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The Rate of Perceived Exertion (RPE) Scale is a subjective measure of your level of physical exertion during physical activity.
The RPE Scale ranges from 0-10, with 0 being no exertion at all and 10 representing maximal exertion. You will use this scale to rate the level of your perceived exertion based on your overall feelings of effort, fatigue, and discomfort during each activity.
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Force place on your body
