Strength for Beginners

| Movement

I have noticed there have been a lot of new faces in the gym looking to get fit and healthy but unsure of where to start. This program is designed to give you a clear direction and to help you get the most out of Function Well’s holistic offering.

Consistency is key when changing habits or creating change in your life. Eating an appropriate amount of whole foods to support your training load will also be essential, as will focusing on recovery and restoration, especially while your body is adapting to training.

In the first two weeks of training, the repetitions will be higher with a lighter weight with the intention that your muscles can begin to adapt to the exercises.

For the third and fourth week, the repetitions reduce with a slightly longer rest so that you can begin to increase the weight when you are feeling comfortable with your form and are developing confidence with the exercises.

The program includes the two strength sessions, two Function Well Classes as well as a yoga class. It will be incredibly important to warm up and recover properly so that your body can keep up with your training load.

If you have any questions at all, please don’t hesitate to reach out!

  • Weeks 1 and 2

    Monday:

    STRENGTH SESSION #1

    Warm up:
    Spend 10 minutes using a foam roller and warming up your body dynamically.

    Session:
    1A) 3x 15 seated cable row
    1B) 3x 20 glute bridges – 2 second pause at the top
    rest 45-60 seconds

    2A) 3x 15 air squats
    2B) 3x 12-15 push ups
    rest 45-60 seconds

    3A) 3×15 kettlebell Romanian deadlifts
    3B) 3x 15 seated dumbbell shoulder press
    rest 45-60 seconds

    Recovery:
    Full body stretch
    10 minutes sauna

    Tuesday:

    Function Well class

    Wednesday:

    Rest

    Thursday:

    STRENGTH SESSION #2

    Warm up:
    Spend 10 minutes using a foam roller and warming up your body dynamically.

    Session:
    1A) 3x 15 single arm dumbbell row
    1B) 3x 10 split Squats each leg – body weight
    rest 45-60 seconds

    2A) 3x 15 dumbbell chest press
    2B) 3x 15 dumbbell sumo squats
    rest 45-60 seconds

    3A) 3×15 lat Pull down
    3B) 3×15 dumbbell lateral raises
    rest 45-60 seconds

    Recovery:
    Full body stretch
    10 minutes sauna

    Friday:

    Function Well Class

    Saturday:

    Rest Day

    Sunday:

    Function Well Yin Yoga

  • Week 3 and 4

    Monday:

    STRENGTH SESSION #1

    Warm up:
    Spend 10 minutes using a foam roller and warming up your body dynamically.

    Session:
    1A) 3x 12 seated cable row
    1B) 3x 15 single leg glute bridges each leg
    rest 60 seconds

    2A) 3x 12 weighted goblet squats
    2B) 3x 12 dumbbell fly
    rest 60 seconds

    3A) 3×12 kettlebell Romanian deadlifts
    3B) 3x 12 seated dumbbell shoulder press
    rest 60 seconds

    Recovery:
    Full body stretch
    10-20 minutes sauna

    Tuesday:

    Function Well Class: Metabolic Conditioning or Boxing

    Wednesday:

    Rest

    Thursday:

    STRENGTH SESSION #2

    Warm up:
    Spend 10 minutes using a foam roller and warming up your body dynamically.

    Session:
    1A) 3x 12 single arm dumbbell row
    1B) 3x 10 split Squats each leg – dumbbell in each hand
    rest 60 seconds

    2A) 3x 12 dumbbell chest press
    2B) 3x 12 dumbbell sumo squats
    rest 60 seconds

    3A) 3×12 lat Pull Down
    3B) 3×16 alternating front/side lateral raises
    rest 60 seconds

    Recovery:
    Full body stretch
    10-20 minutes sauna

    Friday:

    Function Well class

    Saturday:

    Rest Day

    Sunday:

    Function Well Yin Yoga

This program has been created by Performance Coach Britt Patch.

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