Strength & Resistance was designed to help you get comfortable in the gym and is great if you have minimal lifting experience and would like to start incorporating more gym based training into your workouts.
The program will help you build up your strength and fitness, lose weight without the need for a high intensity or cardio based workouts and improve posture. We would recommend this program if you already have a comfortable level of confidence when it comes to exercise and are familiar with basic movement patterns and how a movement should look and feel.
Strength & Resistance is a 12-week, gym-based training program, with the addition of 6 foundation weeks that will ease you into the gym through the use of less intimidating equipment such as small barbells, dumbbells and basic machines.
The workouts range between 45-60 minutes and are separated into Full Body and Glutes during the foundation weeks and then are separated into more specific upper and lower body muscle groups after the foundation weeks.
What equipment do I need to complete Strength & Resistance?
To complete this program, you will need access to a fully-equipped gym, including equipment such as the leg press, lat pulldown and cables.
If you don't have a recommended piece of equipment, you can substitute the item using the 'exercise substitution' feature available in the Sweat app.
What is involved in Strength & Resistance?
Strength & Resistance provides you with the following workouts each week:
- Resistance: 3-4 (1 Additional Optional weekly workout is provided)
- Cardio: 2 (Low-Intensity Steady State and High-Intensity Interval Training)
- Recovery: 2 rehabilitation (1 rest day & 1 recovery session)
What do the workouts involve?
Full Body Push - these workouts involve pushing exercises targeting areas such as the quads, outer thighs, chest, shoulders, and triceps.
Full Body Pull - these workouts involve pulling exercises targeting areas such as the back and biceps.
Weeks 1-12 workout terminology
Stimulation - designed to activate (stimulate) the muscles that are about to be worked in the main movement. It helps to pre-fatigue the muscles prior to the main working sets, as well as help with mind-muscle connection.
Strength - the strength section of the workout is focused on moving some heavier weight to help recruit as many muscle fibres as possible and assist with increases in strength.
Hypertrophy - the hypertrophy section of the workout is focused on volume to assist with increasing muscle size. This is achieved through using higher repetitions as well as a back off set to increase time under tension.
Superset - two exercises completed in succession, one after the other, with a short rest break in between laps.
Tri-set - tri-sets contain three exercises and are focused on a particular area(s) of the body. The goal is to complete the circuit for the number of laps provided.
You’ll find a choice of different Warm-Up types to complete before you start your workout:
Cardio warm-ups are 5 minutes in length and consist of any repetitive low-impact, low-intensity cardiovascular exercises such as walking, cycling, rowing or stair climbing.
Cardio & Movement warm-ups are 5 minutes in length and are time-based. Warm-ups include:
3 minutes of low impact cardiovascular exercise (i.e. walking, cycling, rowing)
2-3 mobility exercises,
2-3 dynamic stretches
1-2 movement exercises.
Movement warm-ups are 3 minutes in length and are time-based. Warm-ups include:
2-3 mobility exercises
2-3 dynamic stretches
1-2 movement exercises.
It is really important to warm up before your workout to prevent the risk of any potential injury!
The cool-down runs for 5 minutes and provides a series of stretches that are designed to promote recovery, stretch/lengthen muscle tissue and allow time for heart rate to return to normal levels.
Your recovery sessions consist of a combination of mobility and stretch exercises for the purpose of maintaining or improving joint/muscle range of motion and increasing blood flow to promote nutrient delivery and waste removal from muscle tissue.
Strength & Resistance is available exclusively within the Sweat app. Existing members can access the program by heading to their Profile and selecting 'Manage My Program', then 'Select Program’ to find Strength & Resistance.
If you are new to Sweat, get started today and download the Sweat app from the App Store or the Google Play Store, or sign up on our website here.
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