Starter Strength Program


Kickstart your training again!

If you have been flip-flopping between workouts, you need accountability and a place to start.

This program will guide you through controlled movements to make training engaging and challenging. If you are feeling unmotivated or stuck in your training, this program can be used to jump start your training, show you your strengths and weaknesses, or be used during a deload week. I have personally used this program and created variations for my clients to maintain strength, mobility and movement variability.
  • 4 weeks in duration of progressive overload of different movements.
  • Each day is composed of accessory movements that will develop your control, range of motion and strength
  • The program will take you through lower body focused exercises, upper body focused exercises and full body exercises
  • 5 days of workouts, the 5th day having a mobiltiy focus.
  • Each workout day includes a warm up, the mobility exercises on day five can be used as warm up and as the main exericses.
  • Weeks 1-4 will slowly progress, as you are able to increase the weight used in each exercise

Ripple has the exercise video demonstrations for each exercise and workout to follow along.


You will need a band and a set of weights. An appendix is included to explain the exercises.

You can also purchase this program through my app and follow it on your phone! Ripple has video demonstrations of each exercise. You can download the app here:



This program may not be the best fit for you as it is a generic program and not tailored to you or a specific activity. Please take this into consideration when starting this program.
If you are unsure about starting a new exercise program or have health conditions that will impact your exercise, please consult your doctor or preferred health professional before starting this program.
Different people require different movements. If something doesn’t feel right, stop the exercise and evaluate. If you experience pain, then remove the exercise from the workout until you can see a physiotherapist to discuss this with you. If you experience discomfort or tightness, modify the exercise and monitor if you are able to improve these feelings over the course of the program. Consult with a health professional if you have any concerns.