30-Day "Start Where You Are" Strength Training Program

I hear it all of the time.

“I know what I need to be doing, I’m just not doing it.”

And I tell people the same thing - if getting started were that simple, I wouldn’t have a job.

My number one mission as a coach is to help you get from the knowing to the doing. And that’s exactly what I set out to do with this program.

If your focus is to build the habit of working out, I wrote this program just for you. I know, I know…you’re welcome :-)

This 30-day do it yourself strength training program starts with one squat on day one and gradually increases to a full-body workout with 7 exercises by the end of the month.

The goal is habit formation and confidence building while making progress in a way that feels doable.

Equipment Needed: None (body weight only) If you have weights and want to add them you can.

Time Required: From 5 minutes on day one to 20 minutes on day 30.

📌 General Questions

1. Who is this program for?

This program is designed for anyone struggling to build a consistent strength training routine. Please be aware, that this program starts very, very slowly. If you are someone who already does some type of fitness 3-4 times per week, this might be too slow for you. (But you can check out my Six Weeks to a Stronger You program).

This is for someone who wants to start strength training in a gentle, approachable way—especially if you've struggled to stay consistent in the past. No experience needed. Just a willingness to get started.

3. What happens if I miss a day?

Nothing. This program is designed to be 30 days long, but no one ever said those days have to be consecutive (there are programmed rest days). It’s rare that anyone is going to have 30 days in a row where life doesn’t get life-y. If you happen to miss a day, or three, just pick up where you left off or repeat the last day you completed.

The goal is consistency, not perfection.

💪 Exercise & Progression Questions

4. I’ve never done strength training before—will this be too hard?

No. I promise. Each exercise in the program includes a 2-3 minute instructional video on how to perform the exercise properly, with good technique. The workouts will gradually get more challenging, but because we are building up slowly, your body will have time to adjust to exercising for a longer period of time. Also, you have direct access to me through the app so if you have any questions or need help, you can reach out to me at any time.

💪 Exercise & Progression Questions

5. What if I can’t do one of the exercises?

First of all, you should check with your doctor before starting any exercise routine. If you find that any of the exercises cause you pain, stop doing them immediately. If you have cranky knees or shoulders and need a substitution for an exercise, again, you can message me directly through the app. Yes this is a DIY program, but I’m just a message away.

In the instructional videos, I often include different variations of the exercises so you can choose an approach that is right for you.

6. Can I add weights?

Absolutely. I won’t ever tell you no (unless you’re having pain), but also remember that consistency trumps intensity every time. Working out really hard for three days and missing the next six weeks isn’t as beneficial as working out 15 minutes three times a week for six weeks.

✅ Daily Guided Progression – Start with just one squat a day and gradually build up to a full-body routine in 30 days. No overwhelm, just small, steady progress.

✅ Short & Doable Workouts – The program begins with just seconds per day and builds to 15-20 minutes max by the end—perfect for busy schedules.

✅ No Equipment Needed – 100% bodyweight exercises that you can do anywhere, whether at home, at the office, or on the go.

✅ Modifications & Support – Not sure about a move? Easy swaps for every exercise so you can adjust for your body and ability level.

✅ Accountability & Tracking – A form for check-ins to help you stay on track and celebrate your progress. Those forms go directly to me and you will get a personal response.

✅ Designed for Real Life – If you’ve struggled to stick with programs before, this slow-build approach makes it easier than ever to stay consistent. No guilt, no pressure—just progress.