LESSON 5 – Workout Overview (STRONG PROGRAM)
What is a progressive overload strength program? – Click Here
How to modify your workouts on the app – Click Here
Watch this video to see what equipment is needed for the STRONG home program – Click Here
Order resistance bands and door anchor if needed for the home program – Click Here
In your workout calendar, you’ll find a variety of workouts tailored to different muscle groups and fitness levels. Let’s go over each type to help you make the most of the program and build a routine that fits your goals.
Strength Workouts: Each week, you’ll see three core strength days:
- Push Day (chest, triceps, and shoulders)
- Pull Day (back and biceps)
- Lower Body Day (legs)
There’s also an optional glute activation and recovery workout on lower body days to help with muscle engagement and recovery—feel free to delete these if you don’t need them.
Saturday Options: You’ll find two optional workouts scheduled for Saturday, which you can easily move to any day that works best for you:
- Full Body Strength Circuit – A perfect way to hit all muscle groups again if you’re looking for extra strength work. Go slow, controlled, and heavy on this one.
- Lower Body Workout – For those who prefer two leg days per week.
Remember, these extras are optional. Choose what works for you, and don’t feel pressured to complete every workout!
Express Workouts: For days when you need something shorter, you’ll find an EXPRESS version of each strength workout. These are not easier—they simply include fewer sets and exercises. Choose between the full and EXPRESS version based on your energy level and schedule. If you’re following the EXPRESS program exclusively, only the EXPRESS versions will appear on your calendar. If you’d like to switch programs or adjust your plan, just email me anytime.
Cardio Options: Cardio is entirely up to you, and there are a few ways you can approach it based on your preferences and goals:
- No Cardio Required – You don’t have to do cardio if you’re focusing solely on strength or if it doesn’t fit into your schedule right now. Just prioritize your daily step goal of at least 7,000 steps to support overall health and create a balanced calorie burn.
- HIIT Workouts – If you enjoy a structured cardio session, the three quick HIIT workouts on your calendar are a great option. These follow-along workouts last 10-20 minutes, and I’ll be right there doing them along with you, making them a fun and efficient way to get moving.
- Custom Cardio – Prefer a different form of cardio? You can delete the provided HIIT workouts and add your own by clicking the blue plus sign on your dashboard. Choose the cardio activity that best suits you!
This program is about progress, not perfection. Don’t feel like you need to complete every workout; focus on showing up, doing your best, and building sustainable habits. Life happens, and we won’t be able to do it all every week. Make these workouts your own, and each week, look at what you realistically can do, considering your schedule and energy levels.
For Beginners: If you’re new to exercise, the HIIT cardio workouts are a great place to start. They’re shorter, and I’ll be doing them alongside you, helping build your confidence. When you’re ready, you can add the strength workouts into your routine.
Remember, this is about creating a plan that works for you. Just keep showing up, do what you can, and know that every bit of movement counts toward your goals!
How to perform the workouts on the home STRONG Program:
Progressive overload is the best training plan to follow because it guarantees strength gains since you will be progressing the workouts each week. This means that each week you will do a little more than you did the prior week guaranteeing changes. I will walk you through what this looks like below.
You will be repeating the same workouts for two weeks in a row. Then the 3rd week you will be given an entirely new set of exercises and you’ll repeat the same process.
Week 1: You will learn how to move the weight correctly, focus on your mind muscle connection, determine the appropriate weight for each exercise, and increase confidence.
Week 2: You will push yourself to do a little more than you did in week 1. You can choose to either increase the weight, increase the number of reps in each set for that exercise, increase the total number of sets for that exercise, or change the tempo by moving the weight slower than you did in week 1. For example when you bicep curl in week 1 you’ll pull the weight up in 2 seconds and let it down in 2 seconds. In week 2 you will pull the weight up in 2 seconds and let it come down in 4-5 seconds. Keep in mind that you can progress each exercise differently based on how you feel. For example exercise 1 you decide to add more weight and exercise 2 you decide to add 1 more rep which is challenging when you are lifting at or near failure.
These little improvements from the prior week will ensure growth and progress, thereby increasing strength and confidence.
You will see amazing strength gains the more consistent you are with your workouts. But please remember that life will continue to happen so be patient with yourself when you can’t exercise due to illness, vacations, and other life events. You might even find that you stop for a brief period due to lack of motivation, etc. Please don’t quit, instead just start back up again when you are ready.
Remember, this is about creating a plan that works for you. Just keep showing up, do what you can, and know that every bit of movement counts toward your goals!
FAQ:
Q: How do I enter in my weights that I use if I am holding two dumbbells?
A: Within this program, you have the ability to track all of your weights used and reps completed so you can monitor your progress and improve each week. When using dumbbells I suggest recording your weights by entering one side only. For instance if you shoulder press two 20 lb dumbbells then enter 20 instead 40. If you have access to a barbell then you’ll total both sides and the bar which is typically 45 lbs. If you prefer you can enter only one side if that’s easier for you.
