Power Program Overview

This 12 week program is a step-by-step strength training plan designed to help you feel stronger, leaner, and more confident—without feeling overwhelmed or burnt out.

You’ll move through three simple phases that gradually build on each other, so your body has time to adapt, get stronger, and see real results. Smart, effective training that meets you where you are.

Table of Contents

1. Program details
2. How this program is structured
3. What you'll gain

Program details 

• Style: Progressive strength training
• Length: 12 weeks - 60 workouts
• Recommended Schedule: 5 days per week. Rest days Thurs & Sun
• Workout Time: 30–60 minutes (45 minutes on average)
• Equipment Needed:
  • Dumbbells 
  • Resistance band
  • Yoga block
  • Exercise mat

Weight recommendations: This will look different for each individual but below are some general ranges. Heather personally uses anywhere from 5-45lbs throughout the program‍

Light : Beginner (2-8lbs) Intermediate (5-10lbs) Advanced (5-15lbs)

Medium: Beginner (10-15lbs) Intermediate (15-25lbs) Advanced (15-30lbs)

Heavy: Beginner (10-25lbs) Intermediate (20-30lbs) Advanced (25-45lbs)

Who this program is for

• Those ready to feel stronger, more energized, and confident
• People looking for sustainable, visible results
• Anyone who wants real results without extreme training
• Hormone-friendly training for women 35+

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How this program is structured

Each phase has a clear purpose and prepares you for the next.

1. Weeks 1-4 (Strength): building a strong foundation.
2. Weeks 5-8 (Hypertrophy): develop lean shape and size.
3. Weeks 9-12 (Conditioning): fat loss, endurance, definition.

Phase one: Strength & Foundation (Weeks 1–4)

Focus:

• Executing proper form through classic strength exercises and building strength safely. 
• Minimal cardio 

You’ll lift slightly heavier weights with fewer repetitions. Rest time is longer so your body can recover and feel strong for each set.

What this phase helps with:

• Building a strong base
• Strengthening bones and joints
• Improving posture and movement
• Feeling confident lifting weights

Phase two: Muscle Tone & Shape (Weeks 5–8)

Focus: 

• Building lean muscle and definition
• Light cardio

Weight ranges are still challenging, but you’ll perform more reps with shorter rest times. This is where many people start seeing visible muscle tone.

What this phase helps with:

• More muscle definition
• A boosted metabolism
• Improved shape and strength
• Increased confidence from visible progress
• Body recomposition

Phase three: Conditioning & Endurance (Weeks 9–12)

Focus: 

• Burning fat, building stamina, and highlighting muscle definition
• Cardio is built right into the workouts

Workouts move a little faster with higher reps and short rest periods. Strength is maintained, but your heart rate stays higher.

What this phase helps with:

• Lean, defined muscles
• Better endurance and energy
• Increased calorie burn without extreme workouts
• Feeling athletic, strong, and capable

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What you’ll gain

• Stronger, leaner muscles
• More daily energy and a faster metabolism
• Better balance, bone strength, and long-term health
• Increased confidence and body awareness
• A clear understanding of how strength training should feel

By the end of 12 weeks, you won’t just look different—you’ll move better, feel stronger, and truly understand the power of strength training.

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