Strength Program 101
Welcome to the AFFM Strength Program!
TOP 4 TAKEAWAYS
🔑 build full body strength that supports your physical and mental health
🤸♂️ gain confidence going to the gym and/or using heavier weights
📋 create a balance movement routine
✨ have fun
My goal for this program is to help you and your body build physical and mental strength at a pace that works best for you and your body using progressive overload strategies. After completing this program (or multiple) you will have gained more confidence around using dumbbells, and going to the gym. All while creating a newfound appreciation for all of the things your body can do for you.
Dumbbells and an elevated surface (workout bench). I will provide exercise or equipment alternatives in case you don’t have access to a workout bench.
✅ a 4-week progressive overload gym guide
✅ 3 follow-along, at-home strength workouts 30-40min each
✅ demos for all exercises within the program
✅ 1 follow along mobility sequence
WHY STRENGTH TRAIN?
1. To build strength for life, longevity, and to support your favourite Fun Moves
2. Reduce stress, improve your mood, and sleep better
3. For healthy: joints, bones, tendons, ligaments, and muscles
4. To build confidence
HOW TO GET STARTED:
This is a novice to beginner focused strength program that can be made harder by using heavier weights or easier by using lighter weights. It’s recommended that everyone start at program 101 regardless of past experience to get the most out of progressive overload strength training strategies. Stay tuned for program 102 and 103 to continue your strength training progression 👀
1. Read through the “Everything You Need To Know” PDF
. Download or print the follow-along workout guides and get started with workout #1
3.Track your weights used throughout the program by using the provided weight log (or started your own in the notes app on your phone)
Note: all the exercises in the gym guide are the same as in the follow-along videos. If you are un-sure of a movement you can check out the follow along videos OR the quick demos of each movement that are provided.
Don’t hesitate to reach out if you ave any more questions [email protected]
I can’t wait to get moving with you,
30min Full Body - Workout #1 | STRENGTH 101
This is workout #1 from the AFFM Strength Program 101 - It can be completed on its own or by following along with the program
-medium - heavy weight for squats
-light - medium for single armed bent over rows
-light weights for seated reverse flies
-an elevated surface for be...
30min Full Body - Workout #2 | STRENGTH 101
This is workout #2 from the AFFM Strength Program 101 - It can be completed on its own or by following along with the program
-medium - heavy weight for deadlifts
-light - medium for chest presses
-an elevated surface for push-ups (the higher the surface the less intense) ex. ...
30min Full Body - Workout # 3 | STRENGTH 101
This is workout #3 from the AFFM Strength Program 101 - It can be completed on its own or by following along with the program
-medium for side lunges + kneeling halos
-light - medium for half kneeling wood chop + hammer curl to push-press
Focus: Mixed + Accessory: Core, Sho...