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Beginner Weight Training

Wolfe Strength and Conditioning

Strength & Conditioning
Coach
Harold Wolfe

Why should you choose this program? What makes this different? Everyone has a starting line. We all start as beginners. This program is built for this. This program allows for proper movement patterns to be created, as well as confidence to be gained. The focus is to learn how to safely strength train without total health in mind. We all have a beginning, lets make this ours!

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Benefits of a Beginner Program
Learn how to properly move with weight in our hands. Gain confidence with exercise. Start a health journey in the fitness world. Start something that may have never seemed possible. Strength training helps with longevity of life. Become stronger and healthier in everyday task. The benefits of this program and goal, is to allow for a healthier and happier life.
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Goals of the Prgram
Our goal to this program is to become a stronger, healthier, and more confident version of ourselves. Strength training can do that for us at any level. This program allows for us to progress at our own rate, but also can challenge us when we truly need it. Each of our goals are different. But one thing that we all have that is the same, is the want to be healthier, stronger, and more confident.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Download the app, and you are ready to go! No need of pen and paper. Record everything on the app. It's as easy as that! Now, lets train!
Equipment
Required
Dumbbells // Kettlebells // Jump Rope // Treadmill // Bike
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Sample Week
Week 1 of 4-week program
Monday
Full Body Strength Training Day 1

A1

Eccentric Goblet Squats

3 x 8

A2

Lat Pulldown

3 x 12

A3

Front Plank on Elbows

3 x 0:30

B1

Push Ups

3 x 8

B2

Hamstring Curl on Slides

3 x 10

C1

DB Bicep Curls

3 x 15

C2

Tricep Pushdown

3 x 15

D

Cardio

1 x 5:00

Wednesday
Circuit Strength/Cardio Day 2

A1

Run

@ 1:00

A2

Kettlebell Clean to Press

5 x 10

A3

Front Plank on Elbows

5 x 0:30

A4

DB Renegade Row

5 x 10

A5

V-Ups

5 x 15

B1

DB Bicep Curls

3 x 15

B2

Tricep Rope Pulldowns

3 x 15

B3

Assault Bike

3 x 0:30

Friday
Full Body Strength Training Day 3

A1

Forward Walking Lunges

3 x 8

A2

1-Arm DB Row

3 x 12

B1

DB Shoulder Press

3 x 10

B2

Kettlebell Deadlift

3 x 10

B3

Hollow Hold

3 x 0:30

C1

Cable Bicep curls

3 x 15

C2

DB Tricep Extension

3 x 15

C3

Jump Rope

3 x 1:00

Coach
coach-avatar Harold Wolfe

B.S. in Exercise Science from The University of Saint Francis Ex college baseball player 4 years of experience in private sector. (Personal training, Adult Strength coordinator, Athlete training)

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Lets do this!

Nows the time! No better time to start than the present! This program was built for you, and you were built for this program. The first step is the hardest to take. So, let's take this step together!

Get Beginner Weight Training
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FAQs
How long is this program?
This program is a 4 week cycle.
Will there be programs that progress off of this one?
Yes! Absolutely! There will be programs that will be more challenging than this one. The progression programs will build off of what is learned through these 4 weeks. As well would be a great fit for those with a little more experience before or after this program.
Can this program be done at home?
Yes, it can be done at home. Now, there will be things that will need to be changed and altered due to equipment needed. But overall, there are many adjustments that can be made to make it a home friendly workout!
What if I miss a day?
If you miss a day, no problem! This is a three day a week program. You can adjust your training days to your liking! So, if MWF doesn't work for you? No problem at all!
What should I expect on an average training day?
An average training day would take you about 45 minutes to usually complete. A lot is based off of your rest times that are needed and other things that could arise at the gym.
How much communication will I get with the coach?
You will get feedback within 24 hours of the reach out. The inbox will be checked each day. Most days it will be checked around 8am, 12pm, and 7pm.
The Proof
verified-athlete-avatar Tamara

Dog mom / Ex athlete

Verified Athlete

""This program allowed me to get back into training years after my athletic career. After longtime injuries due to athletics, this program allowed me to relearn movement patterns and proper form again.""

verified-athlete-avatar Mackayla

Medical student / Baseball fan

Verified Athlete

"This program fit great into my busy school schedule. With classes and clinicals, this program was perfect because I didn't have to do any of the thinking and planning. It got me back into training and grew my confidence."

Beginner Weight Training