What's In My PWR At Home Program?

Kelsey TrainerProfile
Kelsey Wells

March 15, 2021

What's In My PWR At Home Program? - Hero image

PWR at Home now has 48 weeks of strength training that you can do anywhere, with some basic home gym equipment. While women around the globe need more at-home workout options, I’ve worked with Sweat to release this update to my program so that you are supported and empowered to feel your best. 

I began my fitness journey and path to self-empowerment at home. It was at home, that first year of my fitness journey, before joining social media and in the midst of some of my most painful and private struggles, that I found my passion for fitness and my intrinsic calling to help ALL women unlearn their toxic beliefs and find their truth — by empowering themselves through fitness.

By making fitness a daily practice, you give yourself the foundation that you need to show up as your best self in whatever you are passionate about. That’s why I created PWR at Home — so you can take care of your fitness without fuss, right from your home. 

What is PWR at Home?

Like my gym-based PWR program, PWR at Home is a weight training program. It uses forms of resistance training that are designed to assist with the development of overall strength and lean muscle. Resistance sessions include targeted workouts for particular muscle groups, and the program is designed to help you level up, regardless of where you are on your fitness journey.

Because the program is designed with strength training for women in mind, it is great for anyone who wants a structured, challenging workout program but doesn’t want to go to the gym. I know that not everyone has access to a gym, so I wanted to create a program that offers all of the powerful benefits of strength training from the comfort of your own home!

How does PWR at Home work?

For any of you who have done my PWR workouts using the Sweat app before, you may already be familiar with the strength exercises and the structure of the workouts. A similar structure is used in PWR at Home. 

Each PWR at Home workout includes a warm-up, activation, circuit, superset and cooldown. An optional burnout is added from Week 5 onward and as the weeks progress, the program builds to keep you challenged. 

In addition to your weight training sessions, there is a cardio element to the program as well. There are three recommended low-intensity cardio sessions in Week 1 and as you progress, the cardio workouts begin to decrease. By Week 9, HIIT (high-intensity interval training) cardio is introduced and I recommend one HIIT and one LISS (low-intensity steady state)! 

If you are already doing my PWR program but want to move away from training in the gym, there are a couple of differences between PWR and PWR at Home. The main one is that the pyramid section has been replaced with a circuit section, which will keep the training intensity without the need for a range of weights.

Getting started with PWR at Home

Training for physical goals can be fun when you do it through healthy and safe methods. I believe PWR at Home can help you feel strong and healthy — whatever that looks and feels like for you!

Who is PWR at Home for?


Even if you are completely new to fitness, there are so many benefits to be gained from training with my PWR programs. 

If your fitness goal is to lose weight, to build muscle, or to increase your strength, this program has got you! I created the PWR at Home program to provide strength training at home that is challenging, yet accessible. 

For anyone brand new to weight training, there are 4 weeks of Beginner training available, so you can spend time getting used to the workout structure and get into a regular workout program. If you are already on your fitness journey, then begin with Week 1 of PWR at Home 1.0! The great thing about this program is you can work at your own pace — so you can increase the intensity or pull it back if the workout is too difficult. 

Whether this is your first time following a training program or you have been training for some time, I really believe this program can make a huge difference in your life. 

Fitness is so much more than physical. My goal in creating my workout programs is to help you empower yourself through fitness.

What are the benefits of PWR at Home? 

The structure of a PWR at Home workout is designed to increase your muscular endurance — if you want to gain lean muscle and increase fat loss, this program can definitely help. Strength training for women is great for maintaining bone density too.

My PWR and PWR at Home programs are built upon proven strength exercises and techniques that are blended together in a unique way to help you maximize your training efforts. Let me guide you in gaining strength and confidence from the inside out. 

Remember that not all progress is physical — focus on the overall benefits of regular exercise and weight training! Empower yourself through fitness and you will never look back. 

Regular exercise and healthy eating are essential for your wellbeing. When we take care of our health, we feel more grateful for it and then we want to take even BETTER care of ourselves. It’s amazing when you discover that you have the power to truly change your life!

How long are PWR at Home workouts?

A full PWR at Home session takes between 40-50 minutes to complete. Make sure you do the guided warm-ups and cooldowns I have provided for you in the Sweat app. These are included in the session time so that you can be ready to crush it in your workout and then begin recovery properly!

I want to encourage you to really slow down and breathe through your cooldowns and recovery sessions, especially when you first start working out at home. It might seem hard but it is SO worth it to do. 

How many workouts are there each week?

There are a different number of recommended sessions each week, depending on where you are in your PWR at Home journey. 

In the Beginner weeks, it is recommended you complete:

  • Three resistance workouts

  • Three low-intensity (LISS) cardio workouts

  • One rehabilitation session (foam rolling and stretching). 

Once you reach Week 5, there is an additional resistance session added to your weekly goals. It will appear as:

  • Four resistance workouts

  • Three low-intensity (LISS) cardio workouts

  • One rehabilitation session (foam rolling and stretching).

By Week 9, there are up to six resistance sessions available. From Week 37, there are seven resistance sessions available, including an Express Full Body workout for the days when you need a quick option. Throughout these weeks, I recommended you complete:

  • Four resistance workouts (more are available)

  • One low-intensity (LISS) cardio workout

  • One high-intensity (HIIT) cardio workout

  • One rehabilitation session (foam rolling and stretching). 

I also recommend you have at least one rest day each week to give your muscles time to recover. My programs are all about taking care of your body and rehabilitation and rest are a BIG part of that process. 

From Week 5 of PWR at Home and onwards, you will see the burnout option appear. If you are wanting to maximize your results, burnouts can help as they encourage you to push yourself a little harder!

Why do I need to do a warm-up AND an activation? 

While it might seem like these are the same thing, they serve slightly different purposes! That’s why you should be doing both — it’s important not to skip warm-ups or you could risk injuring yourself. 

Warm-ups include cardio and some dynamic stretches to get your body moving, increase your heart rate, and prepare yourself for your workout. 

An activation helps to prepare the relevant muscles you are going to be using during the workout and it helps to get your heart rate up as well.  

What equipment do I need for PWR at Home?

PWR at Home uses some key pieces of home gym equipment to help you increase your strength, including:

  • Bench

  • Chair

  • Dumbbells

  • Fitball

  • Kettlebell

  • Long Resistance Band

  • Recovery Band

  • Resistance Band

  • Skipping Rope

  • Step

  • Weight Plate

  • Barbell

  • Deadball

  • Medicine Ball

  • Wooden Dowel

  • Yoga Mat

Many items on this list you may already have at home. I have tried to utilize equipment that most home gym setups will already have.

Work out anywhere, anytime with Sweat

Ready for your first workout?

Find YOUR power with my at-home weights training program

Need more info? If you have any other questions, you can find a lot of information in the Sweat app — the support section can be really helpful! You can also reach out via social media

For anyone who is now pumped to get started with PWR at Home, all you need to do is download the Sweat app, subscribe, select me as your trainer and choose PWR at Home as your program!

My heart is so happy seeing all of your #pwrprogress stories — so I can’t wait to see even more of them now that you have the flexibility to do my workout program at home, too! Make sure you tag me or use the hashtag above, I love following along with your fitness journeys. 



Kelsey TrainerProfile
Kelsey Wells

I’m Kelsey Wells, creator of the PWR programs and Redefine Fitness. I’ve been a certified personal trainer since 2016, am also certified in pre and postnatal fitness, and I want all women to feel self-acceptance and empowerment with my strength training programs.

Kelsey Wells

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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