Momentum

Momentum Training LLC

Coach

Sophia Opatz

Beginner Gains is a strength training program that's perfect for anyone newer to weightlifting and that needs a plan, guidance and accountability at the gym. If you find yourself wandering around the gym doing random exercises, unsure about your form or how to progress your training over time, scrolling through your phone with no real intention behind what you're doing, this program is for you.

$30 / mo

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Master the Basics

The gym can be overwhelming when you're newer to weightlifting. In this program you'll master basic movement patterns and exercises that will have you feeling confident when you step into the gym.

Go In With A Plan

The hardest part for you now is just showing up. You don't have to waste any time or energy on wondering what exercise you should do next or how many reps and sets is best.

Progress Over Time

Notice progress in your strength and physique by following a program rather that doing random workouts that don't actually progress you over time.

Features

Access to your coaches

Access to Sophia for form checks, modifications and any questions you have

Programming 3 days per week

A well-rounded program to increase your strength, power, endurance and improve your physique and confidence in the gym

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Easily track your weights and progress through the app

Equipment

Required

Barbell // Dumbbells // Machines // Cable Machine // Cardio Equipment (Bike, rower, treadmill, ski erg)

Recommended

Kettlebells // Bands

Sample Week

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

Monday

Lower Body Build Day

Cardio

1 x 3:00

Walking RDL Toe Touches

2 x 10

Walking Knee Hug

2 x 10

High Skips

2 x 20

Box Jump

3 x 5

Tall Kneeling Fast Plate Rotation

3 x 20

Leg Press

5 x 4 @ 8

Bottom Half Calf Raises

4 x 20

KB Walking Lunges

3 x 12 @ 8

Seated Hamstring Curl

3 x 15 @ 8

Dumbbell Single Leg Hip Thrust

3 x 10 @ 9

Wednesday

Upper Body Build Day

Banded Behind the Back Internal/External Rotation

2 x 10

Wall Bear Hold Up Downs

2 x 10 @ 6

Bench-Supported IYT Raises

2 x 15

Half-Kneeling Landmine Press

4 x 5 @ 8

Bent-Arm EZ Bar Pullover

4 x 8 @ 7

Close Grip Bench Press

4 x 6 @ 8

Seated Single Arm Cable Row

3 x 8 @ 8

EZ Bar Curl

3 x 12 @ 8

Dumbbell Tate Press

3 x 12 @ 8

Cardio

1 x 10:00 @ 6

Friday

Full-Body Endurance Day

Figure 4 Hip Rotations

2 x 10

Band Pull-Apart

2 x 10

High Plank Toe Taps

2 x 12

Kettlebell Walking Lateral Lunge

3 x 8 @ 8

DB Push Press

3 x 8 @ 8

Cardio

3 x 10

Bent Over Scissor Row

3 x 16 @ 7

DB Goblet Squats

3 x 8 @ 8

Cardio

3 x 10

Push-Up

3 x 8

Inverted Row

3 x 8

Cardio

3 x 10

Coach

More from Momentum Training LLC

Sophia Opatz

I've worked in the fitness industry for over a decade and have experience with clients new to weightlifting all the way to experienced athletes. I've worked in all different types of settings from big box gyms to private facilities and collegiate settings. Sports have been and integral part of my whole life and I played rugby throughout my college career where I got my degree in Athletic Training.

Don't Wait to Work Toward Your Goals

With a plan, accountability and help along the way there's no reason not to start working toward your goals. Build the foundation so you're confident and capable to crush your workouts in whatever gym setting you're in.

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FAQs

What if I don't have certain equipment?

Everything is modifiable and I can always suggest alternatives for movements!

What if I'm unsure about my form?

I can answer any questions about form and can also analyze any video you send to me to help make sure you're doing the exercises correctly!

The Proof

Audra H.

Momentum Training Client

Verified Athlete

"I’ve been training with Soph for over a year now. Absolutely love her and her style of training. She’s so supportive and attentive to her clients. She makes sure she checks in with I'm happy I joined her program and will be sticking to it in the long run."

B Hook

Momentum Training Client

Verified Athlete

"I've recently gotten back into the swing of being active, and Soph's trainings have been a welcome addition to my weekly activity. The planned workouts keep me engaged while challenging my body in new ways."

Join Your Virtual Gym

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

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