Which Of Kelsey Wells’ Programs Is Best For You?

Every year, tens of thousands of women across the globe make incredible progress towards their health and fitness goals (or tick a bunch off!) following Kelsey Wells’ popular training programs. With constant requests for new programs and extensions on existing programs, it’s no surprise that there are plenty of different ways to PWR up your training with Kelsey. In addition to Kelsey's eight PWR programs, she also has programs designed around pregnancy, mindfulness and a targeted muscle group challenge.

The only problem? Being spoiled for choice can make it hard to know where to start. To make it easy, we’ve put together this straightforward guide to each of Kelsey’s programs, so you can find the most PWRful path forward for you.

Training with Kelsey Wells: The Core Elements

Let’s start with what all of Kelsey’s programs have in common. All of Kelsey’s programs are strength training programs, with weekly resistance training workouts, alongside a recommendation for weekly cardio, guided recovery sessions, and rest days. Several of her programs are also based around effective strength training techniques such as muscle activations, supersets, tri-sets, circuits and burnouts.

As a fitness trainer, Kelsey’s goal is to meet you wherever you are on your fitness journey, and help you step into your power both physically and mentally. Her wide variety of programs are designed to help you achieve your health and fitness goals, whether you’re seeking to improve your fitness, body composition, athletic performance, balance and stability, build strength and muscle mass, stay active during pregnancy, rebuild strength post-pregnancy, or simply boost your confidence, energy levels and overall wellbeing. With any of Kelsey’s programs, get ready to experience the many benefits of strength training! 

Although some of Kelsey’s programs have been designed with certain needs in mind (such as a lack of equipment or time), even the most advanced gym-based program could still be adjusted for a beginner level, simply by changing your weight selection, utilising the in-app substitution tool, modifying exercises, and adjusting how often you work out each week. 

Let’s get into it. Here is a quick summary of what sets each of Kelsey Wells’ programs apart from each other, in terms of elements such as equipment, workout duration, weekly workouts, muscle group splits, workout format, and how many weeks of programming are available. 

Think of this like a menu so you can pick what would suit you best!

PWR

• Program length: 64 weeks of progressive programming, including four beginner weeks. Don’t let the length put you off starting -  it’s simply because the program is so popular and the Sweat Community keeps asking for more! 

• Equipment: This is gym-based weight training so uses a combination of large equipment, machines, free weights, resistance and bodyweight exercises.

• Workout duration: 50-70 minutes

Weekly workouts

There are three weekly workouts in the first four beginner weeks, followed by four weekly workouts in weeks 1-12, and six weekly workouts in week 13 and beyond. Your aim is to complete three workouts in the beginner weeks, and at least four in each week after that. 

• Chest & Triceps

• Glutes & Hamstrings

• Back & Biceps

• Legs

• Shoulders & Abs

• Abs

PWR at Home

• Key difference: The biggest difference is in the workout structure itself - pyramid training is not usually achievable at home without a wide range of weights, therefore Kelsey replaced this section with a circuit, giving this program a higher cardio element than PWR. PWR at Home doesn’t require any gym machines, only free weights and handheld equipment. 

• Program length: 48 weeks including 4 beginner weeks. Similar to PWR, PWR at Home is long due to high demand to enable you to continue to progress long-term with at-home training.

• Equipment: This program still uses a range of equipment, but it’s all free weights and doesn’t require any gym machines, making it a great option for at-home training. While PWR at Home uses equipment such as kettlebells, dumbbells, bench, deadball, medicine ball, skipping rope, weight plates, resistance bands, fitball, and mini barbell, the entire program can be modified to be done with just dumbbells or even open ended resistance bands! Of course, you could still complete this in a gym if you wanted to.

• Workout duration: 35-45 minutes

Weekly workouts

There are four weekly workouts in the first four beginner weeks, followed by five weekly workouts in weeks 1-12, and six weekly workouts in weeks 13 and beyond, as well as one bonus Express session. Your aim is to complete three workouts each week during the beginner weeks, then at least four in the following weeks.

• Chest & Triceps

• Glutes & Hamstrings

• Back & Shoulders

• Legs

• Abs

• Full Body

• Express Full Body

PWR Strength

• Key difference: You won’t find a single jumping exercise in PWR Strength. This program is designed to be all low impact, focussed on heavy weight training. The muscle group splits are also based on a new Push/Pull format, alongside a new workout structure where the bulk of the sessions consist of straight set work (compared to the pyramids in PWR, where your weights increase as your reps decrease).You’ll be lifting as heavy as you can for the first three sets, then decreasing your weights slightly for the final higher-rep “back-off” set.

• Program length: 12 weeks 

• Equipment: You’ll need a fully-equipped gym with access to large machines such as a Smith machine, leg press, prone hamstring curl, dual cable and squat rack, as well as a range of free weights and smaller pieces of equipment such as barbells, dumbbells, bands and fit balls. 

• Workout duration: 50-70 minutes

Weekly workouts

There are five workouts available each week, and you would aim to complete 3-5 depending on your fitness level and time available.

• Glutes & Hamstrings

• Push

• Pull

• Glutes & Quads (optional)

• Core (optional)

PWR Strength At Home

• Key difference: The Sweat Community flooded our DMs requesting an at-home version of PWR Strength, and this program also includes no jumping exercises and is focused on low impact, heavy weight training at home. The muscle group splits are based on a Push/Pull format, structured with a primer, strength set and superset. You’ll be training close to failure to increase your muscle mass and strength.

• Program length: 12 weeks

• Equipment: You’ll need a range of at-home equipment to get started, such as a bench, dumbbells, step, resistance bands, ab wheel, mini barbell and weight plates.

• Workout duration: 50-70 minutes

Weekly workouts:

There are five workouts available each week, and you would aim to complete 3-5 depending on your fitness level and time available.

• Glutes & Hamstrings

• Push

• Pull

• Glutes & Quads (optional)

• Core (optional)

PWR Fusion

• Key difference: Kelsey created PWR Fusion as a fast-paced and fun fusion of her popular PWR and PWR at Home programs. The workout structure takes elements from each in a slightly condensed session and is designed to be done at home or in the gym.  

• Program length: 12 weeks

• Equipment: barbell and plates, dumbbells, bench, kettlebells, dead ball and resistance bands. If you have limited equipment, you could make adjustments and use dumbbells on their own!

• Workout duration: 30 minutes 

Weekly workouts:

There are four workouts available each week and your aim is to complete three or four.

• Glutes & Hamstrings

• Back & Shoulders

• Chest & Triceps

• Abs (optional)

PWR Express

• Key difference: At only 15-20 minutes per session, this program is Kelsey’s answer to those who are low on time and needing an effective, intentional strength training program with shorter workouts! Each workout consists of four laps of a four-exercise circuit. Each lap is time-based - you’ll spend 45 seconds performing each exercise with 15 seconds of rest in between.

• Program length: 12 weeks

• Equipment: dumbbells, a bench (or step), resistance bands and a medicine ball. This program can easily be modified to be done with only dumbbells or open ended resistance bands. 

• Workout duration: 15-20 minutes

Weekly workouts:

Four workouts available each week and your aim is to complete at least three.

• Glutes & Hamstrings

• Back & Shoulders

• Chest & Triceps

• Abs

PWR Zero

• Key difference: Bodyweight only! 

• Program length: 16 weeks, including four beginner weeks, followed by two 6-week blocks of progressive strength training.

• Equipment: None! This program is still designed to help you build lean muscle and increase full-body strength without any equipment.

• Workout duration: 25-35 minutes

Weekly workouts:

There are six workouts available each week and your aim is to complete four. If you’re short on time or want something extra, there are two optional Express workouts.

• Upper Body

• Lower Body

• Full Body

• Abs

• Express Glutes

• Express Abs

Suspension Strength 

• Key difference: This is Kelsey’s only program that uses a suspension trainer! Designed for intermediate to advanced fitness levels, get ready to spice up your strength training routine, try some fun new exercises and test your balance at the same time.

• Program length: 6 weeks

• Equipment: A suspension trainer and dumbbells. To get the most out of the program, it’s best to have a light, medium and heavy set of dumbbells or an adjustable set.

• Workout duration: 30-40 minutes

Weekly workouts

There are four workouts available each week and your aim is to complete three.

• Full Body

• Upper Body

• Lower Body

• Core (optional)

Pregnancy with Kelsey

• Key difference: This program is designed for women who want to stay active or find a gentle way to move during pregnancy with low-impact workouts. If you’re currently pregnant and interested in trying Kelsey’s new program, it’s essential you receive clearance from your healthcare provider before you begin.

• Program length: 40 weeks, uniquely tailored to each trimester. 

• Equipment: You can complete this program with some basic equipment such as dumbbells, a bench or chair, resistance bands and recovery bands. 

• Workout duration: 20-30 minutes

Weekly workouts:

There are three optional workouts, all of which are optional. Eachsession follows a superset and circuit format, plus a warm-up and cool-down. Some sections are rep-based while others are time-based.

• Full Body

• Upper Body

• Lower Body

PWR Post-Pregnancy

• Key difference: This program focuses on improving posture and regaining strength after pregnancy with gentle low-impact circuit workouts, and is designed to assist women in improving their confidence and self-love for their body. You must receive clearance from your doctor before starting this program. 

• Program length: 24 weeks, including four beginner weeks. 

• Equipment: Some workouts feature dumbbells, a fitball, bench, barbell or kettlebell, but this program could also be completed with dumbbells alone.

• Workout duration: 28-40 minutes

Weekly workouts:

During the beginner weeks, aim for one workout each week, then you may want to aim for 2-3 weekly workouts after that. Each session follows a circuit with a mixture of resistance exercises and stretches.

• Lower Body

• Upper Body

• Full Body

Redefine Fitness: Strength & Mindfulness

• Key difference: This unique full-length video program will help you build your strength and create a more mindful relationship with exercise, with workouts that incorporate mindfulness practices such as breathwork, affirmations and gratitude. It’s also an achievable entry point for those starting their strength journey, wanting to improve their relationship with exercise, or those looking for a more intimate and guided workout experience with Kelsey.

• Program length: 4 weeks

• Equipment: Dumbbells

• Workout duration: 30-35 minutes

Weekly workouts

There are four long-form video workouts each week.

• Glutes & Hamstrings

• Legs

• Back, Shoulders & Abs

• Chest, Triceps & Abs

Low Impact Strength

• Key difference: This strength training program is designed for women who want to work out with just a set of dumbbells and zero jumping! Alongside the warm-up and cool-down, eachsession includes superset and circuit format, plus a warm-up and cool-down.

• Program length: 19 weeks, including one foundational week to introduce you to the training style, format and movements.

• Equipment: A set of dumbbells - that’s it!

• Workout duration: 20 minutes

Weekly workouts:

There are three workouts each week and your goal is to complete at least two.

• Lower Body Basics

• Full Body Fundamentals

• Upper Body & Core

4 Week Strong Glutes Challenge

• Key difference: This program is designed to target and strengthen your lower body and glutes over the course of four weeks.

• Program length: 4 weeks

• Equipment: barbell, bench, dumbbells and resistance band. 

• Workout duration: 30 minutes

Weekly workouts:

There are four workouts each week and your goal is to complete at least three.

• Glutes & Hamstrings

• Glutes & Quads

• Express Glutes & Abs

• Upper Body (optional)

If you’re ready to start building your PWR today, why not try a free 7-day trial? Or if you’re already a member of the Sweat Community, we can’t wait to see which program you try next!