Introduction to Strength Training

Michaela Bentley

Coach
Michaela Bentley

This program is a gym based program designed for women who enjoy a fit lifestyle but perhaps have never lifted weights or have fallen off their routine lately. Maybe you're in your 40's and entering perimenopause , perhaps you have kids and maybe you've seen some regression in your physique or simply in your active lifestyle. This program is to get you back into rhythm and back into your strength training thats going to help you gain back that lean muscle, lose weight and boost your metabolism.

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Specifically Tailored Exercise Routines
These exercises and circuits are tested and proven to help you on your fitness journey! Lose weight, gain lean muscle, boost your metabolism and regain that confidence
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A Coach who understands YOU!
A program for women by a woman who has been there. Get the support you need to take back that fit lifestyle and crush your goals!
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Specific Exercise Instruciton and Video!
I've put very speicific instructions within the program and in each and every movement. So you can eliminate the guesswork! Along with each exercise there is in-app video instruction so you know exactly what to do, how to do it and when to do it! I've got you covered!
Features
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Programming 4 days per week
Daily warm up, strength, and stretching that’s accessible and challenging for beginner athletes
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Exercise Video Guidance
Instructional videos to guide your growth and make working out easy!
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Detailed, expert instruction
Expert instruction and follow along videos to ensure perfect form and execution
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Iwill push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Gym based workout // Resistance Bands // Foam Roller // Dumbbells
Recommended
Swiss Ball // Medicine ball
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Sample Week
Week 1 of 8-week program
Sunday
Day 1 - Full Body

Prep

A

Full Body Warm Up

Treadmill or Bike - 5 minute warm up! Foam Roll each until you feel good! 1. Glutes 2 Hamstrings 3. Calves 4. Quads Warm Up - Pigeon Pose x 20-30 Seconds Each Side - Cat/Cows x 20-30 Seconds - Threading the needle & Thoracic rotation x 6 reps/each - Side Alternating Birddogs x 20 total - Runner Lunge x 20 Seconds Each Side - Wall angels x 12 reps - Band pull aparts x 10 reps

B1

Bodyweight Box Squat

3 x 10

B2

Pronated grip DB chest press

3 x 10

B3

Bodyweight Split Squats

3 x 10

C1

Bodyweight Step Ups

3 x 20

C2

Single Arm Rows

3 x 10

C3

Half Kneeling Single Arm Overhead Press

3 x 10

D

Deadbugs

1 x 20

E

Plank

1 x 1:00

F

Side Plank

1 x 0:30

Prep

G

Stretch

Get a good stretch in to finish the day!

Monday
Day 2 - Upper Body/Core

Prep

A

Upper Body / Core Warmup

Rowing machine for 3-5 min Cat/Cows x 20-30 seconds Threading the needle with foam roller x 6 reps each Alternating Birddogs x 20 reps Wall Angels x 15 reps Band pull aparts x 10 reps

B1

Alternating DB Chest Press

3 x 10

B2

Seated Rows

3 x 10

B3

Deadbugs

3 x 1:00

C1

Chest Fly Machine

3 x 10

C2

Birddogs

3 x 10

D1

Reverse Fly Machine

3 x 10

D2

Arnold Press

3 x 10

E1

Bridged Pullover

1 x 10

E2

Plank

1 x 1:00

E3

Side Plank

1 x 0:30

Prep

F

Stretch

Get a good stretch in to finish the day!

Wednesday
Day 3 - Full Body

Prep

A

Full Body Warmup #2

Treadmill or Bike - 5 minutes Foam Roll each until you feel good! 1. Glutes 2 Hamstrings 3. Calves 4. Quads Warm Up - Cat/Cows x 20-30 sec - Threading the needle & thoracic rotation x 6 reps/side - Alternating Birddogs x 20 reps (10/side) - Frog pose x 20 seconds - 90/90 switches x 6-10 reps - Inchworm walkouts to shoulder taps x5 reps/side - Wall angels x 12 reps - Band pull aparts x 10 reps - Lateral Band walks x 10 each direction

B1

DB RDL

3 x 12

B2

Lat Pull Down

3 x 10

B3

Bodyweight Glute Bridge

3 x 12

C1

Bodyweight Sumo Squat

3 x 12

C2

Incline DB Chest Press

3 x 10

C3

Bodyweight Hip Thrust

3 x 10

D

Clamshells

3 x 12

E

Plank

1 x 1:00

F

Side Plank

1 x 0:30

Thursday
Day 4 - Upper Body / Arms and Shoulders

Prep

A

Upper Body Warmup #2

Rowing machine for 3-5 minutes Warm Up - Cat/cows x 20-30 seconds - Threading the needle with foam roller x 6 reps/side - Alternating Birddogs x 20 reps - Wall Angels x 15 reps - Band Pull aparts x 10 reps

B1

Incline Push Ups

3 x 12

B2

Cable Face Pull

3 x 12

C1

Incline DB Chest Press

3 x 10

C2

DB Hip Huggers

3 x 10

D1

Standing Neutral Grip DB Overhead Press

2 x 12

D2

Wide to Narrow Grip Bicep Curls

2 x 12

D3

Tricep Cable Pull Down

2 x 12

D4

Front to Lateral Raises

2 x 10

Prep

E

Stretch

Get a good stretch in to finish the day!

Coach
coach-avatar Michaela Bentley

Certified Personal trainer, meditation teacher and Nutrition coach specializing in coaching for women over 40, in the areas of perimenopausal and menopausal health and fitness as it pertains to strength, weight management and successful aging. I believe it's never too late to improve your health and fitness, gain strength, improve body composition and combat the challenges that come mid life!

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Take Back Your Fit Life!

Welcome to the beginning of your new fitness journey! With this workout you're not just purchasing a fitness program; you're investing in a new way of life, one where you feel empowered, strong, and in control.

Get Introduction to Strength Training
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FAQs
How long is each workout?
Each workout is 45-60 min long
What is the time commitment of the program?
You are asked to commit to 4 days per week to train
Introduction to Strength Training