Follow along with the video. Every workout is full length, with every exercise, rep, and timer on screen.
Sign up for the free printable tracker.
Write down your weights and reps. Hit the top of the range with good form, then go heavier.
Starting now? Start with the Holiday Series. It teaches you how to pick your weights and log your workouts, so you'll walk into Strong & Sculpted in January already knowing what you're doing.
You belong here. Start with the Holiday Series and use the easier options. Every exercise has one.
Keep your favorite classes on move days and add the three strength workouts.
Good. Grab the harder options and push to the top of every rep range. I'm not going to go easy on you.
Three strength days lead. On top of those, add up about 150 minutes of extra movement across the week (Pilates, walks, anything that gets you breathing a little harder), the amount the U.S. Physical Activity Guidelines recommend.
Mon
Lower body + glutes
Tue
Pilates or a walk
Wed
Upper body
Thu
Pilates or a walk
Fri
Full body
Sat
Walk, play, mobility
Sun
Rest
Feeling good? Follow the plan as written.
Tired or stretched thin? Do fewer sets, or stay at the bottom of the rep range.
Sick or wiped out? Walk, stretch, or rest. Pick back up next session.
For new or returning lifters. Learn the patterns, pick your weights, track your effort.
Eight weeks in the gym with barbells, cables, and machines for heavier loading.
Mat Pilates for control and endurance that carries straight into your lifting.
Two or three days a week to hold onto your strength through busy seasons and travel.
Yes. The Holiday Series and Strong & Sculpted are free on YouTube. Join the email list for the tracker and a note when new workouts go live.
Building muscle takes consistent, hard training and enough food over months. It doesn't happen by accident from three sessions a week. What most women notice first is feeling stronger and more capable.
Pilates builds control, endurance, and strength. But building strength over time needs resistance you can keep increasing. That's why lifting leads here and Pilates supports it.
Yes. Every exercise has an easier and a harder option, and you choose weights by effort, not by what someone else uses.
Do the next one. You don't restart the week and you don't double up.
Check with your healthcare provider before you start, and get their okay for where you are right now. Every exercise has options, so you can adjust as you go.