You’re one of these two people:
You know your way around the gym. You’re familiar with the equipment, aren’t afraid of a barbell, and dedicate some time a few days a week to breaking a sweat. Despite your comfort level in the gym, you tend to show up without a plan, do a little of this, a little of that, and leave an hour or so later feeling like you could have been more productive. You’re putting in the time, you’re just not seeing the results you want.
You’ve been going to the gym on and off for a while now, but there’s just so much stuff. You show up (that’s the hardest part of a workout, FYI), but you’re just not sure what to do. You fall into a routine of logging a half hour on a piece of cardio equipment, then maybe picking up a dumbbell or take a group class you’re not crazy about, but at least there is instruction. You just want someone to tell you what to do. You’re frustrated by the lack of results.
If either of these people sound like you, Strong By Sarah might be for you.
What is Strong By Sarah?
Strong By Sarah is a fitness program rooted in the concept of progressive overload training. Each phase lasts one month and each week of that month is designed to build on the previous week. Workouts also include a conditioning + core component.
What is progressive overload? In short, it is the gradual increase of stress placed on the body during exercise. Week-to-week, you will adjust variables in your programming such as the number of reps or sets, the weight, or tempo.
How is Strong By Sarah structured?
There are four workouts each week to do on your own schedule. It is split into two lower body focused days and two upper body focused day. Each workout includes one “main lift” as well as corresponding accessory work, a short metcon (metabolic conditioning), and core work. We’re big believers in strong cores around here – and we’re not talking about developing six-packs.
Each workout will last a maximum of one hour, including a warm up and cool down. Your workouts are delivered via TrueCoach and you have a weekly check-in in which you update your progress and receive feedback from me.
Do I need any special equipment?
Gym access is highly recommended. Strong By Sarah is centered around the barbell for the main lift and utilizes other equipment found in most gyms, such as dumbbells, kettlebells, boxes, and medicine balls, as well as the occasional machine, for accessories and conditioning.
What if I’ve never touched a barbell?
Have no fear! Strong By Sarah is built for everyone – beginners to the advanced lifter. Each exercise is accompanied by a demonstration video and you’ll have access to me via TrueCoach for questions.
Don’t let “but I’ve never…” keep you from investing in yourself. Because that’s what you’re doing when you enroll in Strong By Sarah – investing in yourself and your longterm health. You’ll thank yourself later for not letting fear keep you from doing something you want to do.
What kind of results can I expect?
That’s up to you.
Strong By Sarah works if you follow the plan. But remember – it’s not just following the plan that gets the results you want. Eat well 80% of the time, get enough sleep, and follow the workouts. You’ll start to see the progress you’re looking for.
But may I recommend staying away from the scale? Base your progress not on the scale number, but on how you feel, your gym performance, and how your clothing fits. But mostly on how you feel.
How do I sign up?
You’re in? Awesome!
Strong By Sarah enrolls monthly. New members start their programming on the first Monday of every month. So, if you sign up, say, the middle of May, you will receive the first week of Strong By Sarah programming on the first Monday of June.
There is a 3-month minimum commitment to Strong By Sarah. Why, you ask? Three months is an adequate amount of time for you to know if Strong By Sarah is right for you + see results. Rome wasn’t built in a day, as they say, and you won’t reach your goals within a week of starting the program. We’re about consistency here, not quick fixes. If you want a quick fix, you won’t find that here.
You may cancel at any time after three months. Just make sure its before your billing date.
Is there nutrition coaching with Strong By Sarah?
Strong By Sarah is a fitness program, but all members of Strong By Sarah have the opportunity to enroll in my nutrition coaching program at a discounted rate of $79/month, a $20/month saving. Learn more about my nutrition coaching program here. (Discount code available after signing up for Strong By Sarah).
Strong By Sarah includes:
- Progressive overload programming + conditioning
- 4 workouts per week lasting 45-60 minutes
- Video demonstrations
- Weekly check-in via TrueCoach
- Access to me via TrueCoach
- Monthly email explaining cycle
- Enrollment first Monday of every month
- Ex. Purchase in May, first month of programming begins first Monday in June
- 3 month minimum commitment
Looking for more individualized programming? Learn more about Strong By Sarah 1:1 Coaching right here.