Start Strong 1.0 Novice

Suitable for: Home or Gym

This novice plan is for women who are completely new to strength training or returning after a significant break. The priority from day one is learning to move well, build real confidence under load, and train safely with proper form.

Start Strong includes full-length follow-along workout videos and step-by-step audio cues for every session. You know exactly what to do, how to do it, and what each movement should feel like. That level of guidance is what sets this plan apart, and it is why this is the right starting point for a true novice.

Four 3-week programs take you through circuit training and supersets, building foundational strength, muscular endurance, and movement confidence progressively across the 12 weeks. Three full body strength days per week sit alongside two combined cardio and mobility days, creating a balanced weekly structure that supports progress and recovery from the start.

• 12 weeks | 4 programs, 3 weeks each


• 5 days/week: 3 Full Body Strength + 2 Cardio & Mobility


• Workout length: 35-50 min


• Equipment: Swiss ball, dumbbells or kettlebells, long and short resistance bands (bench recommended, not required)

As with any exercise program, you should have clearance from your medical provider before starting. This is especially important if you have low bone density or any medical condition that may affect the safety of these exercises.