Phase 1 – Stabilization & Foundations (Weeks 1–4)

Focus: Learning movement patterns and building joint and core stability.

• Learn basic lifting techniques
• Emphasis on form, posture, and control
• Light to moderate loads
• Build confidence and safety

Phase 2 – Strength Endurance (Weeks 5–8)

Focus: Strengthening muscles and improving work capacity.

• Increase training volume
• Moderate loads
• Improve muscular endurance
• Continue refining technique

Phase 3 – Hypertrophy (Weeks 9–12)

Focus: Building lean muscle tissue.

• Progressive overload
• Higher stimulus for muscle growth
• Improve body composition
• Support metabolism and bone health

What’s Included

• Customized 12-week resistance training program
• Weekly check-ins
• Trainerize app access
• Exercise demonstration videos
• Program adjustments as needed

Optional Add-Ons

Hybrid Training Option
In-person session the first week of each phase to learn movement patterns and exercise setup. $60 per hour.