Simply Strong Monthly Training Program
Frequently Asked Questions
What Is The Simply Strong Training Program?
Simply Strong is a monthly training program created to provide women with solid, efficient strength training programs, a supportive community, and exclusive content via a private Facebook group to provide you with science-based health information!
The workouts in this program are very similar to the ones Dr. Jen uses to train herself and her clients at Movement Upgraded. They are highly efficient at maximizing strength and athletic goals, and really enhance your ability to do all your other activities better, while keeping you as injury-free as possible.
As a member of this program, you will receive access to 3 full-body workouts. These are simple workouts designed to be efficient, so you won’t be in the gym longer than an hour, and often times as little as 45 minutes. Each workout is accompanied with instructional exercise videos and a downloadable/printable workout PDF file (mobile friendly).
In addition, there will be weekly optional live coaching calls with Dr. Jen in the private Facebook group to discuss all things related to living a healthy, strong life.
You can cancel any time or save 20% with an annual subscription.
How Does This Program Work?
Let’s break it down:
Your Training Program
All workouts will be uploaded via a PDF file within the private Facebook group on the first of each month. The program can be downloaded from the group at any time and they will be removed before the following month begins.
If you wish to not partake in the Facebook group, Dr. Jen can email you your monthly training program on the first of the month upon request.
Please Note: The main workouts in Simply Strong are highly efficient and additional workouts are not necessary. If you would like to train more, Dr. Jen recommends performing the additional metcons that are provided in the private Facebook group.
Live Facebook Group Coaching Calls – 100% Optional
These calls will be on pre-determined dates, and will also be saved in the group in case you miss them.
Each week, Dr. Jen will go live with you and the other women in the group to discuss and present information related to training, health, mindset, sleep, stress, mobility, and more. Along with the coaching calls, Dr. Jen will provide homework, actionable steps, or challenges to help you tap into your strongest self.
Exercise Video Demonstrations
Please be sure to review Dr. Jen’s notes and instructional videos every month before starting your new set of workouts. Detailed demonstrations of the exercises featured in the workouts can be found via links within the downloadable PDF.
Private Facebook Group
You will gain access to the private Facebook group on the first of the month. Once you have access, you will be able to ask Dr. Jen any questions you may have, join in on group discussions, post videos of your lifts for review, and get support from an awesome community of strong women!
Is Simply Strong Suitable For Beginners?
Simply Strong is appropriate for all levels of fitness. It’s very common to lack confidence when you are just starting out, but everyone has to start somewhere. Be sure to spend extra time studying the exercise videos. You will definitely gain confidence and improve your strength with this program!
Don’t worry if you don’t know how to perform all of the exercises needed for the Simply Strong program. Dr. Jen provides detailed instructions and video demonstrations of all the exercises.
Plus, if you have any questions, you can always ask them in the private Facebook group!
What Equipment Do I Need?
Most gyms have everything you need to follow the Simply Strong workouts.
This training program can be done from home with some modifications or substitutions if you don’t have everything needed for the workout, but you will eventually need to progress with weights. These workouts typically utilize barbells, dumbbells, resistance bands, and benches.
The Simply Strong training program emphasizes the principle of progressive overload, which means a gradual increase over time in the weights used for the workout, the amount of repetitions performed, and/or the quality of the repetitions.
Craigslist, Amazon, and used sporting goods stores are great places to find affordable workout equipment if you wish to work out from home and build your home gym slowly over time.
I'm Used To Doing A Lot More In My Programs. Are You Sure I Can Make Progress?
Most lifters, especially females, do too much volume and focus too much on burning calories, feeling a burn, and sweating.
It’s a common misconception that the more we exercise, the better results we’ll see, which is due to most advice for exercise being centered around diet culture and calorie-burning. In my experience, both as a trainer and physical therapist, I find that the high-volume training typically wrecks your progress and your joints.
Many of my clients typically see rapid progress when training with me and cutting back on the number of exercises and sets/reps they do.
How Should I Warm-Up For The Sessions?
Warm-ups are highly individual. Some women require just 5 minutes of general warm-up to be ready to start the session, while others require upwards of 20 minutes.
I recommend my clients perform Controlled Articular Rotations (CARs) as their warm-up. There is a guide provided within the private Facebook group explaining CARs in more detail.
That being said, some of my clients need an additional warm-up, so they will do 10 lunges, 10 goblet squats, 10 banded goodmornings, 20 lateral band walks, 10 push-ups, and some foam rolling before training which takes about 5 minutes.
If it’s early in the day or cold outside, you may require a bit more warming up than if it’s later in the day and warm. Some days you’ll need more or less time depending on how you feel in terms of soreness, stiffness/tightness, etc.
Should I Do A Cool-Down After The Sessions?
If you like performing a cool down activity like stretching or walking, then do it, but it’s not necessary. Your body will cool down just fine once you stop training for the day.
The cool-down is another fantastic opportunity for you to perform your Controlled Articular Rotations (CARs). There is a guide provided within the private Facebook group explaining CARs in more detail.
I Want To Focus More On A Specific Body Part. Can I Add In Additional Stuff?
Sure, but don’t overdo it. Since I program the workouts to only take 45-60 minutes, that may leave you with some time to add in some additional stuff for areas you want to focus on more.
If you want to focus more of your shoulders or delts, for example, you can do some front raises, scaption raises, lateral raises, or rear delt flies. Just don’t overdo it with the additional exercises as it may hurt your recovery and may be too much for the specific body part you want to focus on.
Remember, all your muscles are getting worked with the compound lifts I program. We’re just training movements and not individual muscles.
Can I Add Additional Workouts Into This Program?
In general, no. And definitely don’t do any additional compound/”big” lifts like squats, deadlifts, bench press, chins ups, military press, or hip thrusts. If you feel the need to add in some additional glute work or shoulder work though, you can make that happen. Just don’t overdo it!
If you really feel the need to add in an additional day of training, I recommend performing one of the metcon workouts that are provided in the private Facebook group. If that doesn’t sound like something you want to do, just consider your next day’s training session and make sure you’ll be recovered for it. You won’t make the progress and gain the strength you want if you don’t fully let your body recover.
I Don't Feel A Specific Exercise Working. What Should I Do?
Some exercises you may not “feel” in the area you want to feel them and that’s okay. It doesn’t mean that the exercise isn’t working or that it’s not beneficial. You’ll still get stronger and build muscle in the correct areas, despite what you’re feeling.
Sometimes additional mobility work and end-range strengthening of those muscles is needed to really feel them working. If you’re having trouble feeling a specific exercise work, feel free to reach out in the private Facebook group for tips and advice. We’re all here to help one another out!
Also, don’t feel like you have to stick to an exercise if you don’t feel it working. If you know of another similar exercise that you definitely know works the same muscle group and you can feel better, then use that instead. No single exercise is mandatory to perform to get results.
How Many Days Per Week Should I Train?
The base plan for the program is 3 days per week and each workout will take 45-60 minutes to complete, depending on how well you adhere to the programmed rests breaks, etc.
Dr. Jen advocates only training 3 days per week as that’s the sweet spot for most of her clients who see great results. However, some people prefer to train more frequently and for that reason, Dr. Jen recommends performing cardiovascular exercise on your days off.
However, cardiovascular exercise isn’t required in this program to get results. If you wish to exercise more frequently though, perform 30-60 minutes of cardiovascular exercise 2-3 days per week. Preferably on the days you’re not lifting weights.
Remember, rest and recovery are very important for a program to be effective. Listen to your body and how it’s feeling. If it’s asking for more rest and recovery, prioritize the training program over the cardiovascular exercise.
How Do I Know How Much To LIft?
This is simple, but can be a trial and error process when first starting out. What you need to do is simply establish a baseline and then slowly increase the weights little by little each week.
Say you underestimate the weight with your first exercise. If that’s the case, on your last set of that exercise, you’ll be able to perform more reps than prescribed in the program. If that’s the case, make a note and the next time you perform the exercise, start with a heavier weight. The goal is to find a weight for every exercise that you can safely perform the prescribed set and rep scheme with. The last few reps of every set should be challenging.
If you overestimate the weight, as you can imagine, the exact opposite will happen. You won’t be able to complete all of your reps on your last set. If this is the case, drop the weight until you find your ideal working weight to complete the programmed set and rep scheme.
Should I Perform The Exercises As A Circuit?
No, follow the program as written. If there are circuits programmed in the program, it will tell you so. Otherwise, please complete the exercises as written before moving on.
How Much Cardio Should I Be Doing?
You may have noticed that cardiovascular exercise is not a requirement of this program. However, if you like performing cardio, you can add some into the program. Dr. Jen recommends performing the cardio on the days you’re not lifting weights.
I recommend that if you want to do cardio, stick with 2 or 3 days of cardio. Perform 30-60 minutes of your favorite cardiovascular exercise
Just remember to listen to your body and if it’s recovering and well-rested after adding in cardio.
You Don't Program Much Ab Work. Can I Add Some In?
That’s true and this is because you’re using your abs within many of the compound/big exercises you’re doing. However, if you really want to work on developing stronger and more defined abs, then you should train them directly. If this is a goal of yours, then spend 5 or 10 minutes at the end of your workouts training them yourself.
Remember though, having well-defined abs has more to do with being lean and having your nutrition in check than training your abs specifically.
Can I Combine This Program With Another One?
Simply Strong is meant to be implemented as a standalone strength training program.
Dr. Jen does not recommend that you perform other strength-based programs at the same time. Recovery is very important to see progress.
How Much Rest Is Needed Between Sets?
This depends on the lifts being executed. Since the rest breaks vary by the exercise, your rest breaks will be written specifically in the training program.
Don’t feel like you have to use a stopwatch to time your rest breaks. Use your best judgement and listen to your body. If you do this, you’ll know when you’re recovered enough to start your next set or exercise.
What Should I Do If I Need An Exercise Substitution?
If you have pain with any exercise, it’s best that you ditch it and swap it out for a very similar exercise that trains the same movement pattern and muscle groups. If you need help with this, you can ask for assistance within the private Facebook group or simply email Dr. Jen at firstname.lastname@example.org.
What Kind of Diet Should I Follow On This Program?
There are several ways you can eat to achieve your goals. The best way is a way that is sustainable for your lifestyle and needs. Over-restricting often leads to bingeing and yo-yo dieting. The goal should be to find a “diet” that you enjoy and can stick with forever.
Make sure that you’re hitting your caloric goals. Next, make sure you’re eating enough protein. Dr. Jen recommends eating at least 1 gram of protein per lean pound of bodyweight. Listen to how your body feels with consuming variable amounts of carbs and fats. Some people feel better and prefer lower carb and higher fat. Others feel better with higher carb and lower fat. This is individual and up to you to figure out.
In general, stick to eating whole foods that are minimally processed, such as meats, vegetables, fruits, nuts, and spices. Don’t feel guilty consuming junk foods in moderation. Remember, it’s important to find a balance with eating so it becomes sustainable.
I don’t recommend tracking calories, macros, or weighing your food. However, this may be extremely beneficial for some at the beginning to see what they’re truly consuming. If this is you, try it for a week or so to get a decent understanding of portion sizes and caloric/macro content, but don’t rely on this for the long-term.
I'm Really Sore. Should I Take the Day Off Or Push Through It?
When in doubt, take the day off. Pay close attention to what your body is telling you. Many times, you body will feel much better after going through a quick warm-up before training, but don’t be foolish. If that’s not the case, opt for some form of light enjoyable physical activity instead (walking or swimming), or do a couple sets of light glute bridges or biceps curls and tricep extensions.
Never push through pain. You should know the difference between a “good muscular soreness” and a “bad pain.” Don’t train through a bad pain. The goal is to continually progress and make yourself more resilient and strong, not injure yourself.
I'll Be Traveling Some During The Month. What Should I Do?
First and foremost, enjoy your trip! Don’t stress about your workouts. Do your best to not attach your feelings to working out. If you can’t get your workouts in for a week, it’s not the end of the world. Just pick back up where you left off the following week. That being said, you can easily maintain your strength and muscle while on your trip. This can be accomplished by following the program as written if you have access to a gym, or by performing bodyweight workouts in your hotel room.
If you don’t have access to a gym, a bodyweight workout of squats, push-ups, Bulgarian split squats, lunges, glute bridges, hip thrusts, and sidelying hip abductions will work. If you bring a mini band or a resistance band with you, you can even add in some seated hip abductions, lateral walks, clamshells, banded good mornings, and banded rows.
As you can see, there’s a lot that you can do while you’re on your trip. Be creative! If you need help coming up with fun workouts while on your trip, feel free to ask the women for their go-tos in the private Facebook group.
Billing, Cancellations, And Other Inquiries.
Billing will occur every 30-days after the first month’s charge. If you would like to cancel at any time, please do so before your next billing cycle. Once you cancel your subscription, your access to the Simply Strong program, the private Facebook group, and all future billing will cease immediately.
ACCESS TO FACEBOOK GROUP WILL END EFFECTIVE IMMEDIATELY AFTER CANCELLATION. PLEASE DOWNLOAD ANY WORKOUT LOG OR PDF YOU WISH TO KEEP BEFORE CANCELING YOUR MEMBERSHIP TO THIS PROGRAM.
Please note that the yearly membership is NOT eligible for refunds and cannot be changed to a monthly membership once payment has been processed. Refunds for monthly memberships are not available, but monthly memberships can be cancelled at any time prior to renewal.
Payments are processed through my business Movement Upgraded LLC and you will receive a billing receipt from Movement Upgraded.
If you would like cancel your membership plan at any time, you can most easily manage your account by:
- Logging into to your PayPal account.
- Go to Settings tab (gear icon) at the top of the page.
- Click Payments.
- Click Manage Automatic Payments.
- Click Cancel Automatic Billing and follow the instructions.
If you have any issues with the cancellation process, please email email@example.com and I will gladly help you.
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