Strength starter kit with downloadable workouts

Josh Jones Forbes (he/him), Certified Personal Trainer (NSCA-CPT)

"This program is genuinely changing my life. The way I approach working out now is just fun, and it's really cool to see just how strong I really am." –Alexa

This is my Strength Starter Kit for any adult who is ready for beginner-level strength training. It includes 7 clear, focused workouts that you can complete at the Out Fitness studio, other gyms, or a home gym (with the equipment described below).

My kit is designed for this goal: increase muscular strength and size, with noticeable results in 3 months, by resistance training in a gym 2-4 times per week. (Strength begins increasing sooner than muscle size, so you’re at no risk of unintentionally bulking up.)

I've spent years designing strength workouts that respect your autonomy and schedule. My workouts are intentionally different than punishing styles like "boot camps" or "no pain no gain," which cause injury and demotivation that halt your strength progress.

This kit’s guide will take about 30 minutes to read and think through. In addition to my 7 workouts, it includes details about sleep, food, scheduling, gym equipment, apps, and weightlifting progression. (Would you prefer to listen to this guide as a mini-audiobook? Let me know and I’ll record it!)

My training recommendations are aligned with U.S. Dept. of Health guidelines, the National Strength & Conditioning Association, and the "minimum effective dose" strategy for resistance training.

What makes my strength kit different

Can't fall off track: When (not if) you miss a day, you just pick up where you left off, because my program is a rotating sequence of workouts. This is so important, because it allows you to take extra rest whenever needed for illness, work, menstrual changes, mental health, vacation, or unexpected stress.

Efficiency: Each workout takes about 45 minutes by using time-saving supersets and compound movements. And when you're short on time, you can instantly shorten any workout to 30 minutes.

Flexibility for 2x, 3x, or 4x per week: Ignite your motivation by celebrating your success of 2 workouts each week and then adding "bonus" workout sessions to accelerate your strength growth.

Self-guide your growth: Every person and every day is different, so my workouts have guidelines for adjusting your weights and reps on the fly. This is how beginner- to advanced-level trainees continue making progress for years.

Gender affirming for all: This kit does not assume women want to be smaller and men want to be bulkier (nor does it assume everyone is man or woman). It allows you to get as strong as you want in any muscle group. And it adapts to the ebbs and flows of energy that bodies of all genders cycle through.

Build strength for your goals: Focus on your personal goals for your own health outcomes, appearance, work demands, or hobbies! I've included options that help develop the following.

• Broader shoulders and back
• Bigger chest and arms
• Powerful legs and glutes
• More mobility and balance