Following a short program is one of the best ways to hit “reset” on your training so that you can better define your fitness goals and adapt new habits to keep you on track to achieving those goals.

Reenergize or launch a new strength training cycle with this well-rounded 5-day challenge! This challenge is a great jumping off point for venturing into a more consistent strength training regimen, offering you a varied and repeatable microcycle of training sessions. The benefits of consistently including some form of resistance training in your workout schedule are plentiful, including improved bone density, metabolism, and brain processing/cognitive function. And perhaps most importantly, the positive mental side effects of lifting weights, such as enhanced self-esteem and confidence, lead to improved self-efficacy and physical performance in all aspects of training and daily movement. 

Who is this challenge for? 
This challenge is a great option for a wide range of athletes (we’re all moving our bodies so we’re all athletes!), from the seasoned lifter to those who have occasionally dabbled with a strength training routine. Whether you’re kickstarting a new lifting or workout habit, returning from a training break, or have long-term goals for your weight choices (heavier lifting) or muscle gains (increasing muscle size), this challenge can help you benchmark your current fitness level and fine-tune your goals for your next cycle of training. 

What to expect: 
Challenge Roadmap: 
-Day 1: Lower Body Strength with Brian [Level 3 / 28 min]
-Day 2: Upper Body Strength with Patrice [Level 3 / 34 min]
-Day 3: Total Body Strength with Nicole [Level 4 / 31 min]
-Day 4: Upper Body Strength with Erica [Level 4 / 31 min]
-Day 5: Lower Body Strength with Tasha [Level 4 / 40 min]

You’ll be picking up your weights each day of this challenge, but the format, focus, and exercise sequencing and selection of each workout are programmed for variety and a safe breadth of movement to avoid overtraining. Approach this challenge as a “sample” of strength training principles and formats as well as an opportunity to train and become acquainted with a different Fitness Blender coach each day! 

Equipment needed: 
A range of light to heavy dumbbells is recommended for an effective, positive training experience so that you have options to both challenge and reduce your weight loads when appropriate for the different workout formats. A mat will also be helpful for any “floor” exercises, such as push-ups, glutes bridges, chest presses, etc. 

Closing notes: 
Even if you have specific performance goals, be flexible in your training approach and keep in mind that consistency is built over time. Repeat this challenge as many times as needed (with recovery time between attempts!) to continue honing your healthy movement habits and/or tack-on any of Fitness Blender’s other challenges or programs to progress your strength, improve your cardiovascular health, and continue building your enthusiasm for moving your body.