Stronger You: Intermediate
Taking your strength training to the next level
This five-week course is designed to get you training with weights with total confidence.
We’ve kept the course simple and repeatable, so you can stop worrying about the “how” and start focusing on how much better you feel.
Who the course is for
This is for you if you have already started weight training and would like to build your confidence and skill to get the most out of your workouts. (If you are new to weight training check out our introductory course, Stronger You: Foundation.)
What the course covers
- Mastering form for foundation moves
- Learning techniques to improve fitness gains, including time under tension, reps, isometrics and move variations
- Principles of progressive overload and getting your weight selection right
- Expert hacks
How it works
The course is built around five core classes – one for each week. To build momentum and see the best results, you’ll complete your assigned weekly class three times.
We use this structure because repetition builds competence. By the third time you perform a session, you are no longer just learning the movements – you are mastering them.
As your technique improves over the five weeks, your fitness will follow. By the end of the course, you’ll notice a shift in your confidence and see the physical results of your hard work.
What you’ll need
You will need three sets of dumbbells: light, medium, and heavy for your current level. For most, we recommend 2kg, 5kg, and 7–10kg.
If you are completely new to resistance training, you can perform the first week using just your body weight. This allows you to nail the technique before you begin adding resistance.
The classes
WEEK 1:
Targeting technique
This week we target and focus on the correct technique for each exercise – to ensure that you are targeting the right muscle groups – and zone in on weight selection.
WEEK 2:
Adding complex moves
Complex moves are really important. They pull in more muscle groups, which makes them more neurally challenging, and the overall result is increased strength.
WEEK 3:
Focusing on variables
There are different ways to challenge the body and progress in strength training besides lifting heavier weights.
WEEK 4:
Taking control of your form
Your own body is the best instructor. Refine your technique by visualising the muscle groups you are targeting, and feeling them working.
WEEK 5:
Reaching progressive overload
Progressive overload is when you cannot complete the last two reps of a set perfectly. Pushing your muscles to that point (“moving to failure”) is key to increasing strength and building endurance over time.