Intermediate • Strength • 18-Week Program

Strength & Resistance

Strength & Resistance is an 18-week gym-based program and the perfect introduction to using weights. This program is for women who have an intermediate level of fitness, with workouts designed to improve your strength, confidence and lifting technique in the gym.

18-week program
Designed for intermediate fitness levels
6 optional foundation weeks
3-6 weekly workouts
45-50 minute workouts
Build strength and muscle

Program Overview

There are four to six workouts available each week in Strength & Resistance, alongside cardio sessions to build your fitness, a recovery session and a rest day. Each workout will take around 45-50 minutes to complete and includes a warm-up and cool-down.

The program begins with six optional foundation weeks to help you master your technique and feel comfortable with the exercises and equipment. Each foundation week includes two full-body workouts and a glutes session.

In weeks 1-6 of the main program, the weekly workouts increase to give you five different options, and the splits change to have more specific muscle focuses, such as Shoulders & Back Blast or Glutes & Hamstrings Builder. To keep you progressing, the weekly muscle group splits change again in weeks 7-12 and new exercises are introduced.

Throughout the program, the workouts include a variety of exercises and training techniques such as supersets, pyramids and trisets. If you’re looking to build strength, you’re encouraged to use the weight-logging feature and focus on increasing your weights over time.

Equipment

What you’ll need

To get the most out of this program, you will need access to a fully-equipped gym, including free weights and large machines such as the leg press, lat pulldown and cables. If you’re new to weight selection, choose a weight that feels challenging, but still allows you to comfortably complete the number of reps for each exercise. A good starting point is to select a weight that feels around a 7 out of 10 in difficulty.