No Jumping. All Lifting. This Is PWR Strength.

You know you want to gain physical strength. And we know you’re more than capable of doing it. But how? Take it one PWRful rep at a time.

No matter where you’re at in your strength training journey, there is something so empowering about stepping into the weights room - physically, mentally and emotionally - and those benefits are something trainer Kelsey Wells has always been a strong advocate for.

Although she’s known around the world for her popular strength-based programs, Kelsey’s own fitness journey has shifted gears over recent years, leaning into consistent weight training without all the high-impact plyometrics. 

Her PWR Strength program reflects exactly how she’s now training, and she’s so excited for women around the world to get started because she knows just how important making this investment in your health is.

“Through this program, and through all that I do, I ultimately want to help women feel empowered– to step into the gym and to step into their purpose and power in life,” she shared with us.

Strong feels good. It’s time for you to meet PWR Strength. 

What has Kelsey got in store for you?

PWR Strength is a 20-week low-impact weight training program designed to help you build and strengthen your muscles. You’ll focus on key lifts each week in this full-body program, training close to failure to help you progress and build muscle while experiencing the benefits of strength training.

“There's so much evidence available these days proving the benefits - not only can weight training help improve your cardiometabolic health and ability to perform daily movements, it can improve your bone health and bone density, boost your mood, cognitive function and self-esteem. The benefits are pretty remarkable,” says Kelsey.

There are five 50-70 minute weekly workouts available in PWR Strength - Glutes & Hamstrings, Glutes & Quads, Push, Pull, and Core, but Kelsey wants to make it clear that none of this should sound intimidating. The Glutes & Quads and Core workouts are both optional, and if you’re short on time you can also skip the final Superset in each session and still get an amazing workout in. 

“For anyone new to weightlifting, please remember that everyone had a day one. This program has been designed to teach you and guide you every step of the way,” she encourages. “PWR Strength is designed to meet you where you’re at in your fitness journey.”

Depending on your fitness level, you would aim to complete 3-5 sessions each week, choosing weights that are challenging for you. We recommend beginners complete 2-3 sessions, consisting of at least one upper and one lower body day, while more advanced lifters should aim for 4-5 sessions. Whether this is your first strength training program or you’re an experienced lifter, always choose weights that are challenging for you.

What can you expect from Block 1? 

You’ll progressively build strength during the first 12 weeks of the program with workouts that focus on specific muscle groups and include a primer, strength section and superset. If you’re new to heavy lifting, start with three weekly workouts and lighter weights, or for a more advanced option, aim for 4-5 workouts and heavier weights to up the difficulty.

What can you expect from Block 2? 

In weeks 13-20, the workout format and number of weekly workouts remains the same as Block 1 as you continue to build on that strong foundation. Achieving progressive overload and muscle growth is still the aim, so you’ll want to keep challenging yourself with your weights and lift close to failure in each session. Each workout also now begins with a new power strength exercise to enhance muscle activation, explosive muscle power and prevent plateaus in your training, alongside a few new pieces of equipment.

What equipment will you need?

To get the most out of PWR Strength, Kelsey recommends completing your workouts in a fully-equipped gym, as you’ll need 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. In Block 2 a trap bar, core trainer and deadball are also added to the equipment list.

Working out in a fully-equipped gym isn’t just about being able to complete every session without needing exercise substitutions, it’s also about setting yourself up to make maximum progress, which you can easily keep track of using the weight-logging feature in the Sweat app. 

Your lifts should feel challenging and you should be training close to failure, meaning you want to have the freedom to increase your weights whenever you feel ready to and not be held back by a limited range of equipment. Get ready to lift yourself to a whole new level of strength.

How is PWR Strength different from other PWR programs?

The biggest difference is that you will not find a single jumping exercise in PWR Strength. This program is designed to be low impact, focussed heavily on weight training. But low impact doesn’t mean low intensity. This program will have you training with the PWR we know you love, challenging you without the impact on your joints! 

For Kelsey, whose training took a turn after suffering from an ankle injury, she’s discovered how PWRful low-impact workouts can be in terms of building training habits you can sustain for life. Post-injury, she now has a new appreciation for how important building strength and muscle is as you age and is focused on ensuring the way she trains now is investing in her health long term. 

Two other key differentiators between PWR and PWR Strength, are that the bulk of the sessions in PWR Strength consist of straight set work, alongside the all new Push/Pull/Legs muscle group split. 

Compared to the pyramid format in other PWR programs where your weights increase as your reps decrease, in PWR Strength you’ll be lifting as heavy as you can for the first three sets, then decreasing your weights slightly for the final higher-rep set. 

One day at a time. One workout at a time. One rep at a time. This is how you build muscle. Kelsey Wells’ PWR Strength program is available exclusively in the Sweat app now. Try this free Lower Body PWR Strength Workout today.