What is Strength with Kayla?

Strength with Kayla is a gym-based strength training program designed for women who want to build muscle, increase confidence, and focus purely on lifting, without HIIT, jumping, or burpees.

Ideal for intermediate & advanced levels, you’ll progressively build strength using structured progressive overload to increase weight and strength over 18 weeks. Each workout is structured with a focus on strength sets and supersets to make it easy to move between stations in the gym. The program uses a mix of machines and free weights, so access to a fully equipped gym is recommended. This is strength training, simplified and structured to help you see and feel real progress.

What is involved in Strength with Kayla?

Kayla's 24-week program is designed to increase overall strength by improving performance in foundational compound lifts and to promote sustainable training habits by focusing on gradual, measurable improvements each week.

Strength with Kayla consists of 5 Trophy Goals with 10 Sessions Available:

3x Resistance (5 available, 1x Cardio (3 available) 1x Recovery (2 available)

The program includes five weekly 40-60 minute workouts - Glutes & Hamstrings, Upper Body Pull & Core, Upper Body Push & Core, Legs (optional) and Glutes & Core (optional).

What Equipment do I need to complete this program?

To efficiently complete this program, you will need the following equipment:

• Resistance Band
• Recovery Band
• Bench
• 2 Steps
• Dumbbells
• Barbell
• Plate
• Treadmill
• Cables
• Lat Pulldown
• Seated Row
• Leg Extension
• Leg Press
• Lying Leg Curl
• Seated Leg Curl
• Hip Abduction
• Back Extension
• Treadmill

If you don't have access to some of the equipment, you can always use the 'exercise substitution' feature available in the Sweat app to substitute equipment in and out.

How do the workouts work?

Structured around key movement patterns—squat, hinge, push, pull, and lunge—each weekly workout follows a consistent, repeatable format designed to build momentum, reinforce consistency, and deliver real strength results. Each workout takes 40-60 minutes to complete.

In weeks 7-12, your weekly workouts remain the same, but you’ll continue to build on your training with new trisets, more advanced exercises, and increased reps and sets in your main lifts to fatigue your muscles and ensure you stay challenged.

In weeks 13-18, your workout focuses remain the same, but there’s a new workout structure to keep things fresh! You have two lighter deload weeks to help you lift heavier and recover, plus new exercise combinations, new drop sets, extra grip strength work, and optional new finishers if you want a bit more.

In weeks 19-24, there’s an increased focus on unilateral work for balance, strength and stability, as well as controlled eccentrics (aka negatives) to maximise time under tension and muscle control. Core finishers also have a fresh new format.