3 days a week · 30 min
Foundation
New to lifting, or coming back
- Goblet squat · 3 × 10
- Incline push-up · 3 × 8–12
- Dumbbell row · 3 × 10 each side
- Glute bridge · 3 × 12
- Farmer carry · 3 × 30 sec
Community · Members only
Stronger, together.
Strength routines, coach tips and a circle of members on the same journey.
Strength training
Routines to protect your strength.
Strength work helps you keep muscle while you change your habits. Pick the plan that fits where you are now, and move up when it feels easy.
4 days a week · 45 min
Build
Comfortable with the basics
- Romanian deadlift · 4 × 8
- Dumbbell bench press · 4 × 8
- Split squat · 3 × 10 each leg
- Lat pulldown · 3 × 10
- Plank · 3 × 40 sec
3 days a week · 40 min
Sustain
Keeping strength for the long run
- Trap-bar deadlift · 3 × 6
- Step-up · 3 × 8 each leg
- Overhead press · 3 × 8
- Cable row · 3 × 10
- Suitcase carry · 3 × 30 sec
Check with your provider before starting a new exercise plan.
Member experience · interactive concept
A plan that meets you where you are.
Explore a sample week of workouts, nutrition notes and coach support. This is a design preview, not a live member account.
LONGER JOURNEY / MEMBER SPACE
Your week, at your pace.
Sample plan · Foundations · Week 4 of 4
2 / 3sessions this week
YOUR SAMPLE PLAN
3 days / weekMove with intention.
MON · 35 min
Full-body foundations
- Goblet squat3 × 10
- Incline push-up3 × 8
- Supported row3 × 12
Coach note: Choose a weight that lets you finish with good form. Rest as needed.
Prototype only: sample workouts, nutrition and progress. No member accounts, coach inbox or backend is connected.
Inside the community
The conversation.
CA
Coach AyoLonger Journey coach · Strength
This week: the Foundation routine, move by move
Short clips for every exercise, plus how to pick your starting weight. Post your first session below and we will check your form.
RM
Renée M.Member · Wins
Finished my first full week of Foundation
Three sessions, done before work. My goal for next week is to add weight to the goblet squat.
CA
Coach AyoLonger Journey coach · Nourish
The protein-first plate
An easy way to build a meal around protein, plus five quick breakfasts our members love.
MT
Marcus T.Member · Recover
How are you fitting in rest days?
Trying to balance lifting with a long work week. Would love to hear what your weekly schedule looks like.
Sample posts for illustration. Contact us about membership.
Begin
Your longer journey starts here.
No appointments. No waiting rooms. A licensed provider reviews every request.
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