The Fitness Programme

Do I need a gym?

For this programme, you will need to train in a gym or a very well-equipped home gym.

Are there exercise variations?

Most exercises have 1-3 exercise variations to choose from so that you can choose the variation that best suits you.

Who is this programme for?

This programme is designed for those who are new to strength training and have no idea where to start, or those with an intermediate or high level of experience, who are looking for more structure to their training. To make the most of this programme (and reap the biggest strength and fitness gains), we ask that you commit to the 3 programmed sessions per week. The focus of this programme is to get stronger, and fitter and increase lean muscle mass.

Does this programme include individualised coaching, programming adjustments, coaching questions/feedback, and technique assessment?

There is no individualised coaching, programming adjustments, coaching questions/feedback or technique assessment provided with this programme. It is only the training programme provided.

Can I combine this programme with additional training, like running or CrossFit?

The programme is written based upon the 3 lifting days being the only training a person completes most weeks. We encourage staying generally active most days and breaking up sitting time where possible, but in terms of strength training - this is all you need. If you do decide to incorporate other structured forms of exercise, based on the volume of this, it may cause higher levels of training stress, an increase in fatigue, a reduction in recovery and potential results, and also a potential increase in injury risk.

Will this programme help me get stronger?

Absolutely, as long as progressive overload is achieved most weeks, primarily through an increase in weight lifted, you will get stronger.

Where can I find a movement demonstration for the programmed exercise?

You can YouTube the exercise name as written on the programme, and you’ll find some great videos to work from.

How do I know what weights I should be lifting?

The programming provides RPE [rate of perceived exertion] guidance on how hard an exercise should feel when loaded correctly for the programmed sets, reps and tempo, on a scale of 1-10.

The majority of the training in this programme will be at RPEs of between 8-9.5/10 RPE.

As a reference: 

10 RPE = Could not perform another rep or add weight. It was a maximal effort.

9.5 RPE = Could potentially have done 1 more rep, or added a little bit more weight

9 RPE = Could definitely have done 1 more rep, but no more.

8.5 RPE = Could definitely have done 1 more rep, potentially 2 more.

8 RPE = Could definitely have done 2 more press, but no more.

Can I do this programme during pregnancy?

Unfortunately, this programme is not suitable if you are pregnant. Find out more about staying active during pregnancy here.

Can I do this programme if I’m newly post-natal?

Unfortunately, this programme is not suitable if you are newly post-natal. 

UK guidance recommends that after the 6-8 week postnatal check (depending on how you feel) more intense activities can gradually resume. However, when you do feel ready to step up the intensity of your activity, you should still start with low-impact, moderate-intensity activities such as walking, yoga, and bodyweight exercises. You can gradually progress to higher-impact and more vigorous activities, such as HIIT or running, after 3 months - in the absence of any signs or symptoms of the pelvic floor or abdominal wall dysfunction. If so, you should be fine to complete this programme.

Can I do this programme if I’m injured, still rehabilitating an injury, or have a medical condition that could be worsened through exercise?

Unfortunately, this programme is not suitable for those with an injury or medical condition that could be made worse through exercise. If unsure, always speak to your medical provider before participating.

How do I know what lifting tempo to use for an exercise?

Each exercise has a prescribed 4-digit lifting tempo to guide you. 

Example tempo: 4-0-1-0. 

Digit 1 [4] is the eccentric portion or weight-lowering section of each rep.

Digit 2 [0] is the isometric portion that happens between the weight-lowering section of each rep and the weight-lifting section of each rep.

Digit 3 [1] is the weight-lifting section of every rep. This is the hard bit of every rep where you have to lift the weight up.

Digit 4 [0] is another isometric portion that happens between the weight-lifting section of each rep and the weight-lowering section of each rep.

Do I need to rest for as long as prescribed on the programme?

Yes, the rest periods on the programme are designed to ensure you have adequate rest between sets to achieve the desired training response required to see the expected results.