Beginner • Gym Edition • 8 Weeks
A beginner program with real progression.
Foundations is for women who are new to structured lifting, returning after time away, or ready to replace random workouts with a plan that finally makes sense.
You will complete four structured strength workouts and one Zone 2 and mobility session each week, with an optional cardio and core day when recovery allows. The program teaches the major movement patterns while building your glutes, shoulders, back, core, and full-body strength.
You will begin with conservative working loads and two to three reps in reserve, then gradually progress toward more challenging sets as your technique and confidence improve.
This is for you if:
- You are new to strength training
- You are returning after a break
- You need help with exercise setup and technique
- You want structure without overwhelming volume
- You are ready to learn how progressive overload works
What you can expect:
Better exercise technique, stronger foundational lifts, more confidence in the gym, and a clear understanding of how to progress your workouts safely.
Weekly structure: Four strength sessions, one Zone 2 and mobility day, and one optional cardio/core session.
Session length: Approximately 30–60 minutes.