Hey! I’m Arielle, and I created this 10-Week Beginner Strength Training Program to help you build strength, confidence, and consistency—whether you’re brand new to working out or just getting back into it.
Each week, you’ll get three workouts: push, pull, and full body. We’ll move with intention, build muscle memory, and gradually challenge your body in safe, sustainable ways.
This isn’t about going all out from Day 1—it’s about learning the basics, progressing over time, and showing up for yourself every step of the way.
By the end of these 10 weeks, you’ll not only feel stronger—you’ll know what you’re doing, and feel confident doing it on your own. Let’s get started—you’ve got this.
Hey, it’s Arielle—and welcome to Week 1 of your 10-Week Beginner Strength Training Program!
This week is all about laying the groundwork. You’ve got three workouts ahead: a push day, a pull day, and a full body day.
Each one targets different muscle groups with intention, giving your body the challenge it needs and the recovery it deserves.
In this video, I’ll walk you through the “why” behind the structure, and how to make the most of it—especially if you’re just getting back into working out (or starting for the first time).
My big ask this week?
Focus on your form.
Jot down your reps, your weights, and how you feel—so next week, you’ve got a solid base to build from.
We’re in this together, and I’m so excited you’re here. Let’s get started!
Welcome to Week 2! It’s Arielle again, and this week, we’re repeating the same three workouts—push, pull, and full body—but now with intention.
Why?
Because repetition builds muscle memory and confidence. We’re working on fundamental movement patterns that you’ll carry with you throughout your entire fitness journey.
This week, I want you to really tune in.
Maybe that means focusing on perfecting your form, slowing things down, or—if it feels right—adding a few reps or bumping up your weights. That’s called progressive overload, and it’s how we make small, sustainable strength gains.
Remember: progress doesn’t have to be dramatic to be meaningful.
Keep it simple, stay consistent, and trust the process. You’ve got this!
You’ve made it to Week 3—I’m so proud of you!
This week, we’re shifting gears just a bit.
You’ll still see your push, pull, and full body workouts, but we’re introducing some new foundational movements to keep things fresh and keep your body adapting.
Just like before, our focus is on form, skill, and muscle memory.
Take your time, move with intention, and make sure you’re writing down your reps and weights.
That way, when we start layering on progressive overload next week, you’ll have a solid place to build from.
Keep showing up—you’re doing amazing.
Welcome to Week 4! You’ve been showing up, putting in the work, and now it’s time to take things up a notch.
This week, we’re sticking with last week’s workouts—but with a little more intensity.
That could mean increasing your reps, bumping up the weight, or just moving with more confidence and control.
However you choose to challenge yourself, I want you to really feel how much stronger you’re getting.
Maybe your body feels more energized, your mood is lifted, or your sleep is improving—that’s all progress.
Listen to your body, push within your limits, and let’s keep it going.
It’s time to refresh your routine with new movements—while staying focused on strength, form, and the fundamentals.
Just like in Weeks 1 and 3, we’re switching it up with a brand new set of push, pull, and full body workouts.
These movements are still rooted in the fundamentals, but you might start to notice some repetition—on purpose.
We’re training similar muscle groups in new ways, building strength with intention.
First the push muscles, then the pull, and finally full body compound movements that bring it all together.
This week, really lock in on your form and take time to understand the patterns your body is learning.
You’re doing the work, and it’s paying off.
We’re repeating last week’s workouts—but this time, it’s about pushing yourself just a little further.
Alright it’s Week 6—and you know what that means?
We’re repeating the push, pull, and full body workouts from last week, but now with even more intention.
This is where muscle memory really starts to kick in.
You might feel more confident, more stable, and more in tune with each movement.
Now’s the time to challenge your body: try increasing your reps, adding weight, or simply honing your form even more.
These repeated movements are here to build trust in your body and help you feel capable doing these workouts on your own.
Let’s refine what we’ve started—and keep rising.
We’re bringing back familiar workouts—but this time, it’s all about heavier weight, fewer reps, and real progress.
This week, we’re throwing it back to the workouts from Weeks 1 and 2—but with a twist.
Now that you’ve built confidence and consistency, it’s time to challenge yourself in a new way.
I want you to increase your weight and decrease your reps.
If you were doing 10–12 reps before, try dropping to 6–8 and upping the load.
This is that good kind of stress—the kind that signals to your body, hey, it’s time to get even stronger.
You’ve been laying the groundwork, and now it’s your chance to see how far you’ve come.
Keep writing down your reps and weights, stay present in each movement, and let this week be proof of your progress.
Let’s do this!
We’re revisiting familiar workouts—but now it’s about lifting heavier, moving with purpose, and owning your strength.
It’s Week 8—can you believe how far you’ve come?
We are so close to the finish line.
This week, we’re bringing back the push, pull, and full body workouts from Weeks 3 and 4, but just like last week, we’re dialing it up.
Your focus?
Fewer reps, heavier weight, and full confidence in those foundational movements. We’re locking in that muscle memory and pushing your body to keep growing.
Trust in the work you’ve done—and give yourself permission to go a little harder.
You’re not just doing these moves—you’re owning them.
You know the moves—now let’s push harder, lift heavier, and feel just how far you’ve come.
Okay, it’s Week 9—and we’re going all in.
This week, we’re taking the workouts from Weeks 5 and 6 and bumping them up: more weight, fewer reps, and a real focus on challenging your body.
By now, these movements should feel more natural—like your body just knows what to do.
That’s muscle memory in action.
Remember, strength training is just like any other skill: the more you practice, the more progress you make.
So this week, I want you to really lean into that progress.
Trust yourself, challenge yourself, and let’s crush these workouts together.
This is it—our final week. New moves, heavier weight, and a chance to celebrate just how strong you’ve become.
It’s crazy—we’ve made it to Week 10!
This is your Challenge Week, and it’s exactly what it sounds like.
We’re not repeating previous workouts anymore. Instead, you’ll be trying new, more demanding movements designed to test everything you’ve built over the last nine weeks.
I want you to challenge yourself—go heavier, dig deeper, and trust the strength and skill you’ve developed.
You’ve come so far, and I hope you’re feeling proud, confident, and empowered in your body.
Have fun with this final week—I seriously cannot wait to hear how much you’ve grown.
