Built to Last

KRF Training

Personal Training, General Fitness, Functional Training

Coach

Dr. Kelsey Redman, PT, DPT

Strength for LIFE.

Built to Last is a fitness program designed for adults who want to stay strong, mobile, and confident for the long haul. Whether you are new to exercise, returning after time away, or looking for a safer, more intentional approach to training, this program meets you where you are.

Created and coached by Dr. Kelsey Redman, PT, DPT, Built to Last is backed by years of experience in strength coaching, injury prevention, and real-life body transformations. Every workout is thoughtfully designed to support your health, not push you to extremes.

Built to Last combines functional strength, mobility, and balance training to support longevity, reduce injury risk, and keep your body capable for life. The focus is on movements that translate directly to everyday activities - so you can move safely, confidently, and remain independent as you age.

This program emphasizes: -Safe, progressive strength training -Balance and stability to reduce fall risk -Joint-friendly mobility work -Clear coaching cues and modifications -Long-term consistency over quick fixes

You don't need prior fitness experience to succeed in this program. Exercises are adaptable, support is guaranteed, and progress is built gradually - because lasting strength is built with intention + consistency.

This program is rooted in the belief that your body was created to move, adapt, and grow stronger at every stage of life. If you're looking for a program that prioritizes health, function, and longevity, and is designed by a professional who understands both movement science and real-life bodies, Built to Last is FOR YOU!

$25 / mo

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Features

Access to your coach

Direct access to a Doctor of Physical Therapy and strength coach for guidance, accountability, and supportive feedback

Programming 4 days per week

4 weekly sessions focused on strength, mobility, and balance for long-term health and independence

Exercise Video Guidance

Step-by-step instructional videos to guide each exercise and make movements safe, simple, and easy to follow

Detailed, expert instruction

Clear, expert instruction with personalized feedback to help you learn movements safely and continue progressing.

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Your coach and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

dumbbells // smith machine // weight machines

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1 - Program Instructions

Monday

Week 1 Day 2 - Lower Body

Cardio Warm Up

1 x 5:00

Dynamic Warm Up

1 x 1

Glute Focused Leg Press

3 x 10

Seated Knee Extensions

3 x 10

Seated Hamstring Curls

3 x 10

Seated Hip Abduction + Pulse

3 x 10

Hip Adductor Machine

3 x 10

Calf Raise Series

2 x 30

Tuesday

Week 1 Day 3 - Arms & Abs

Cardio Warm Up

1 x 5:00

Dynamic Warm Up

1 x 1

DB Overhead Press 2-1-1

3 x 10

2 DB Lateral Raise + Pulse

3 x 10

Lat Pull Down

3 x 10

Bird Dog Holds + Taps

3 x 0:15 @ 5

Reverse Fly Machine

3 x 10

Core: Hanging Running Man

3 x 0:15

2 DB Upright Row to Frontal Raise

2 x 10

Wednesday

Week 1 Day 4 - Rest

Step Count

1 x 8500

Coach

More from KRF Training

Dr. Kelsey Redman, PT, DPT

Doctor of Physical Therapy and strength coach specializing in safe, effective training for long-term health. She has extensive experience in injury prevention, functional strength, and helping people of all ages build confidence through movement.

Strength for Life

Built to Last is guided by evidence-based training, thoughtful coaching, an a long-term approach to health. If you're ready to move better, feel stronger, and train with intention, this program is for you.

Start My 7-Day Free Trial

FAQs

Who is this for?

Built to Last is for adults who want to stay strong, mobile, and independent as they age. It's ideal for beginners, those returning to exercise after time away, or anyone looking for a safe, structured approach to long-term health.

Is this safe for injuries or joint pain?

Yes! Built to Last is designed with joint health and safety in mind. Exercises are controlled, adaptable, and include mobility and balance work. Your coach is a Doctor of Physical Therapy who can help guide modifications for any musculoskeletal injuries.

How will I communicate with my coach?

You'll be able to message your coach directly through the app to ask questions, get guidance, and receive support along the way. Communication is meant to be helpful and encouraging, so you never feel alone in your training.

The Proof

Janet Redman

retired school employee & mother of 2

Verified Athlete

"I love this program. It has taken out all the stress of figuring out what to do. I just show up, follow the plan and have watched my weight and health improve in the process. I can’t recommend Kelsey enough!"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Built to Last