Question 1

How do I achieve better results at home?

Accepted Answer

Getting stronger is all about progressive overload, in other words slowly increasing the difficulty over time. If you have a range of weights at home - amazing, we encourage you to use them and challenge yourself to lift heavier as you get stronger. With this program, there’s also a bigger focus on fatiguing your muscles through increased reps and sets, and changes in lifting tempo, knowing you might have limited equipment at home. The other essential step? Consistency. Stick with it!

Question 2

What do I do if I don’t have lots of weights at home?

Accepted Answer

It’s totally up to you if you want to invest in more equipment, otherwise focus on moving with control and completing every single rep, set and lifting tempo instruction. You’ll notice the reps and sets increase throughout the program to challenge and fatigue your muscles, regardless of what weights you have available.

Question 3

Is there a gym version of this program?

Accepted Answer

Yes! Strength with Kayla is designed for the gym and is available in the Sweat app now.

Question 4

I’m new to strength training. Is this program suitable for me?

Accepted Answer

While Kayla has designed this program with intermediate to advanced levels in mind, you can definitely try Strength at Home with Kayla if you’re new to strength training. We recommend lifting light weights (or just bodyweight alone) as you build your confidence and focusing on mastering your form if you’re new to an exercise.

Question 5

Why is there so much repetition in this program?

Accepted Answer

If you’re used to following a program with lots of variety, the repetition can take some getting used to, but it’s the best way to train if you want to make significant progress towards your strength and muscle-building goals. Consistent repetition allows your muscles to adapt and strengthen much faster than if you keep changing exercises every week.

Question 6

How are block 1, 2 and 3 different? Where should I start?

Accepted Answer

In block 1 (weeks 1-6), you have five workouts each week (two are optional) with a focus on strength sets, supersets and progressive overload. Exercises are repeated intentionally to help you get stronger, lift heavier and measure your progress.

In block 2 (weeks 7-12), your weekly workouts remain the same, but you’ll continue to build on your training with new trisets, more advanced exercises, and increased reps and sets in your main lifts to fatigue your muscles and ensure you stay challenged.

In block 3 (weeks 13-18), there’s a new workout structure to keep things fresh, along with deload weeks to help you lift heavier and recover, new exercise combinations, new drop sets, extra grip strength work, and optional new finishers if you want a bit more.

No matter your experience level, we recommend starting at week 1!

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