Strength Training Programs | Build Muscle, Move Better & Gain Confidence
Expert-designed strength training programs to help you build muscle, improve mobility, and become stronger for life—from beginner workouts to advanced lifting programs.
Mobility & Beginner Strength
Ready to get stronger but not sure where to start? This 4-week beginner-friendly program is designed to help you build confidence, improve mobility, and develop a solid foundation for strength training—all from the comfort of home.
Whether you're completely new to exercise, getting back into a routine after time away, or looking for a structured program that meets you where you are, this plan will guide you every step of the way.
You'll start with bodyweight and resistance band exercises to learn proper movement patterns, improve balance and stability, and build confidence.
Each week, the workouts gradually progress by increasing volume, introducing more challenging exercise variations, and adding external resistance (using dumbbells or kettlebells if you have them) so you continue getting stronger safely and effectively.
(Beginner)
Strength Foundations
This progressive program teaches the fundamentals of beginner strength training through simple, easy-to-follow workouts that focus on proper form, functional movement, and gradual progression.
Perfect for women's strength training, beginners returning to exercise, or anyone looking for structured, efficient workouts, this program requires minimal equipment and progresses at a pace that helps you develop consistency without feeling overwhelmed.
To help you see your progress, you'll complete a series of simple strength assessments during Week 1 and repeat the same tests in Week 6. These benchmarks allow you to measure improvements in strength, endurance, and movement quality—so you can celebrate how far you've come, not just by how you look, but by what your body is capable of.
Whether your goal is to get stronger, increase energy, improve everyday movement, or create a sustainable fitness routine, Strength Foundations provides the tools, education, and support to help you succeed.
(Beginner)
Muscle Method
Muscle Method is an 8-week muscle-building program designed to help you build lean muscle, increase strength, and improve overall athletic performance.
This progressive hypertrophy training program includes four strength workouts per week—two upper body days and two lower body days. Each session is thoughtfully structured with mobility work, athletic movement drills, compound lifts, and accessory exercises to help you maximize muscle growth, improve movement quality, and reduce injury risk.
Throughout the program, you'll progressively increase training volume and load, applying proven principles of strength training and muscle hypertrophy to stimulate consistent progress. Whether your goal is to build muscle, sculpt your physique, or become stronger and more capable in and out of the gym, this program provides the structure and progression you need.
Perfect for beginner to intermediate lifters, or anyone ready to move beyond random Instagram workouts or workout classes, this program is ideal for those who aren't afraid to challenge themselves and unlock their full strength potential.
By the end of eight weeks, you'll have more muscle mass, feel stronger and leaner, move like an athlete, and feel more confident in your body and your abilities.
(Intermediate)
Kettlebell Programs:
Turkish Get Up Transformation Guide
A guide on all things Turkish get up, including what it is, why you should be doing it, and how to do it safely, one step at a time.
This 8-step guide will explain how the Turkish get up can help you in your life outside of the gym, and walk you through how to do a Turkish get up step-by-step. Includes video demos, coaching, and skills + drills for you to practice each step.
At the end of a guide you will get a free workout to continue practice the TGU once you feel confident in all 8 steps!
This is a great first step before joining the KB Starter Pack program or Club Kettlebell membership.
(All levels)
Kettlebell Starter Pack
KB Starter Pack is a 4-week kettlebell program where you will work to build a foundation of strength and skill. Learn the "big six" KB movements, the squat, clean, press, swing, snatch, and Turkish get up.
All workouts + exercises include coaching videos and instructions so that you know exactly what to do when you show up to workout, and trust that you are doing exactly what you need to do to get stronger + leaner. KB Starter Pack teaches you how to train better in less time.
The Kettlebell Starter Pack program is the entry level program before joining Club Kettlebell and will help you to build skills & confidence for joining the live, train-along membership.
(All levels)