Intermediate-Advanced • Strength • 20-Week Program

PWR Strength

PWR Strength is a gym-based strength training program, perfect for those who want to build and strengthen their muscles with a traditional weight training program. Kelsey designed the program with beginners and advanced lifters in mind - you simply personalise your training by choosing the number of workouts and level of weight that feels challenging for you.

Kelsey Wells

I’m Kelsey Wells, creator of the PWR programs and Redefine Fitness. I’ve been a certified personal trainer since 2016, am also certified in pre and postnatal fitness, and I want all women to feel self-acceptance and empowerment with my strength training programs.

20-week program
Low-impact (no jumping!)
2-5 weekly workouts
50-70 minute workouts
Targeted muscle group splits
Designed for the gym

Program Overview

PWR Strength is a 20-week 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.

Alongside 2-5 weekly strength sessions (the number you complete will depend on your fitness and activity level), there are also cardio sessions, a recovery session and a rest day. The five weekly strength workouts will take you 50-70 minutes to complete and target different muscle groups:

Glutes & Hamstrings
Push
Pull
Core (optional)
Glutes & Quads (optional)

Depending on your fitness level, you would aim to complete 3-5 strength sessions each week, choosing weights that are challenging for you. We recommend beginners complete 2-3 sessions, consisting of at least one upper and one lower body day, while more advanced lifters should aim for 4-5 sessions. Whether this is your first strength training program or you’re an experienced lifter, always choose weights that are challenging for you. If you’re ever short on time, you can skip the final Superset in each session and still get an amazing workout in.

In weeks 1-12 (Block 1), you’ll progressively build your strength with workouts that focus on specific muscle groups and include a primer, strength section and superset. In weeks 13-20 (Block 2), your workout format and number of workouts remain the same as you continue to build strength and challenge yourself to lift close to failure in each session. Each workout will also begin with a new power strength exercise designed to enhance muscle activation, explosive muscle power and prevent plateaus in your training, alongside a few new pieces of equipment.

The cardio sessions are low-intensity steady-state (LISS), and you can choose to do low-impact cardio such as walking, swimming or cycling during these sessions.

Over 20 weeks you can expect to build your physical strength while improving your confidence with lifting exercises and gym equipment.

Equipment

What you’ll need

PWR Strength is designed to be completed in a fully-equipped gym so you can get the most out of your strength training journey and change your weights whenever you feel ready to. The equipment required includes: