What is PWR Strength with Kelsey?

PWR Strength is a low-impact weight training program designed to help you build and strengthen your muscles. You’ll focus on key lifts each week in this full-body program, training close to failure to help you progress and build muscle while experiencing the benefits of strength training. 

There are three 50-70 minute weekly workouts (Glutes & Hamstrings, Push, and Pull), as well as two optional workouts (Glutes & Quads and Core) and one LISS cardio session. Depending on your fitness level, aim to complete 3-5 workouts each week, choosing weights that are challenging for you. We recommend beginners complete 2-3 sessions while more advanced lifters should aim for 4-5 sessions.

This is a great program if you’re looking to build muscular size and strength and increase your weights with progressive overload.

What is involved in PWR Strength?

PWR Strength includes 20 weeks of workouts. You will be set with a number of goals to aim to complete each week, these include:

• 3 x Resistance sessions (5 available)
• 1 x Cardio session (3 available) 
• 1 x Rest day (2 available)

What Equipment do I need to complete this program? 

This program is designed to be completed in a gym with the following equipment:

• Leg Press
• Leg Extension
• Cable Machine
• Smith Machine
• Seated Row Machine
• Squat Rack
• Olympic Barbell
• Hamstring Curl Machine
• Glute Builder
• Back Extension
• Chin Up Bar
• Bench / Incline Bench
• Core Trainer
• Kettlebells
• Dumbbells
• Fitball
• Step
• Ab Bench
• Ab Wheel
• Resistance Bands

Additional items for Block 2:

• Trap Bar
• Core Trainer
• Deadball
• Fitball

How do the workouts work?

The majority of the PWR Strength workouts follow the same structure; 

Primer Circuit

The goal is to complete 3 laps of the 2 exercises to prepare for the upcoming strength sets. Each exercise is completed for 30 seconds (as many reps as possible) with no rest between laps. 

Strength Sets

The goal is to complete 3-4 sets of each strength exercise. There are 4 strength exercises in total with a 90-second rest between each set. 

Superset (optional) 

The goal of this optional round is to finish with 3 sets of the 2 exercises. Each exercise contains 16 reps (8 each side) with a 30-second rest between sets.