Program · 6 weeks
Strength Foundations
Six weeks from bodyweight basics to a full dumbbell session.
- 3 sessions a week
- New to it
- With Cole, an AI coach
Music: Lunch Counter by Tres Amigos
Following a program needs an account, and sign-in is not switched on for this copy of the site yet. Every session in it can still be trained on its own.
You learn the main movement patterns (squat, hinge, push, pull, lunge and carry) with your bodyweight, then add a band and light dumbbells, then do a full dumbbell session twice a week. The dosing follows ACSM advice for beginners: two strength days a week, two or three sets of 8 to 12 reps, a rest day between, and more sets before more weight. Week 5 is deliberately lighter so you start the last week fresh.
- For
- New to strength training
- Kit
- Chair, Mat, Band, Dumbbell
Week by week
Week 1Learn the patterns
- Foundations A20 minSlow reps, stop two or three short of failing
- Brisk Walk21 min
- Foundations B20 min
Week 2Same moves, cleaner reps
- Foundations A20 minAdd a rep or slow the lowering if last week felt easy
- Hips and Spine12 min
- Foundations B20 min
Week 3Add resistance
- Band Full Body25 minYour first session with a band
- Brisk Walk21 min
- Dumbbell Basics20 minLight dumbbells, learn how a load changes each move
Week 4Build on it
- Dumbbell Basics20 minA little heavier than last week if every set felt easy
- Hips and Spine12 min
- Dumbbell Full Body29 minYour first full dumbbell session
Week 5Lighter week
- Foundations B20 minBodyweight only, finish feeling fresh
- Hips and Spine12 min
- Dumbbell Basics20 minTwo rounds with light weights
Week 6Full dumbbell sessions
- Dumbbell Full Body29 minLeave two or three good reps in reserve
- Brisk Walk21 min
- Dumbbell Full Body29 minSame weights, or heavier if you beat the top of the range