Couch to Stronger

9 week beginner strength program
October 21 - December 18, 2025

This program is designed to take you from never touching a barbell/dumbbell/kettlebell to feeling confident and strong utilizing all of them.

Foundations weeks 1-3
Weeks 1-3 will take you through the foundational movements of strength training. You will learn about the mechanics of each movement, which muscles you’re working, and proper form to keep you safe and strong.
Squat, hinge, push, pull, and core.

Building weeks 4-6
Weeks 4-6 will take you through loading each movement pattern that you learned during the foundation weeks. Now that you’re confident with each movement, you’ll learn how to add weight while maintaining proper form.
Goblet squat, KB deadlift, chest press, pull, and core.

Mastering weeks 7-9
Now that you’re confident loading movements, we’re going to continue building your strength. You’ll master the movements you’ve learned over the last 7 weeks, learn how to progressively build strength, and feel confident stepping into any strength class or workout.
barbell squat, barbell DL, bench press, OH press, pull, and core.

This is top up amount to utilize your class sessions for Small Group training.