Strong At Home for Women FAQs

Are you ready to get stronger, boost confidence, stay consistent and reach your fitness goals for summer?

Here are your top FAQs about the Strong At Home for Women 8 Week Dumbbell-Only Workout Plan

1. Is there anything that will be shipped physically?

Nope, this entire program is completely digital. Everything you need will be sent directly to you via email (and in some cases via text message if you’ve provided us with your phone number). The only thing you might need to get shipped physically is some workout equipment 🙂

2. If I already purchased week 1-8 plan only last time, how do I get week 9-16?

YES, we are so happy to have you back with us! Just purchase the plan only (or go VIP for even better results!) and we will send you the follow-up plan for week 9-16 🙂 You don’t have to do anything, our team will send you the right plan.

3. What do I need to do the workouts? Just dumbbells?

Week 1-8 is a dumbbell only workout plan. Ideally you have 2-3 sets of dumbbells so you can progress as you get stronger. If you don’t have dumbbells but want to do the program, you can use water bottles or canned food or even water bottles filled up with mud. BUT, the goal here is to get STRONGER so in order to MAXIMIZE your progress in this program….find a way to get your hands on some dumbbells. We know you won’t let excuses get in the way of you finding solutions.

Week 9 – 16 includes dumbbells as well as resistance bands. After 8 weeks of using dumbbells it’s a great way to grow your home gym equipment and switch things up as your muscles start to adapt. This is a sure fire way to keep getting results and feeling great in your body!

This IS an 8 week plan, so you’ll start with the first 8 weeks and then, should you choose to continue (I mean why would you not ;)), the next time around you’ll get the follow-up 8 weeks. It’s such a powerful way to progress, you’re going to see results faster than you ever thought possible.

4. This time I want to do VIP all access, I did the plan only before and it wasn’t enough support…is this possible?

YES! If you did the first 8 weeks already, you’re totally welcome to continue with that added VIP support this time. You’ll be soooo happy you decided on VIP this time and you’ll see how the community, accountability and organized setup we have will help your goals completely skyrocket!

5. What’s the difference between VIP all access and just getting the plan only?

Oh goodness…a WORLD of difference. First of all you get access to both myself and my co-coach Ella Caggiano for the full 8 weeks: accountability, support right when you need it, unlimited Q&A and access to a community of like-minded women who are ready to crush it! On top of that we will meet 3x LIVE on Zoom for a Fireside Chat all together, meet up for LIVE workouts on the Salut app, hang out in our exclusive Slack Group for motivation, tips & support right when you need it AND tons of bonus interviews, content, etc. Last round we had Dr. Dixie Short, DNM come in and talk all about female hormones and working out. Get excited because she will be back this round as well 🙂

If you’re ready to stop starting over, have major support and finally have a plan that works and gets you results, VIP is right for you. If you just want something you can do on your own without any support or guidance, the plan only is right for you.

6. Is it possible to work out with the coaches online or zoom or something? I need some feedback on my form and more support there!

LOVE this question and we are so excited to announce that EXCLUSIVELY those in #StrongAtHome4Women have the option to add a variety of different coaching options at literally the lowest price EVER. It’s like a little a la carte menu where you can choose what works best for you and how we can best support you in order to maximize your results!

NEW: Customize YOUR VIP experience: On top of all the amazing benefits of being a VIP all access member, we’ve included some incredible one-on-one coaching add-ons at an all-time low price available exclusively for #strongathome4women ONLY. They are first come first serve and will fill up quickly. 

*You will have a special #StrongAtHome4Women VIP only price on this coaching with us! We will go over all the details with you via a free consultation after filling out application. Contact Lunden or Ella via Slack and we will gladly provide you with all the details and application to fill out so we can learn more about YOU!

7. How long are the workouts?

Each workout is 45-60 minutes max (with warm up and cool down). They will take longer in the beginning as you get used to the format and exercises.

8. Are their actual guided workout videos that I follow along?

Yes and No 🙂 There are how-to exercise videos for every single exercise in the plan, but the actual workouts you do on your own (they are not guided with a workout video). This is because it’s a plan designed to help you get stronger therefore repetitions and rest times are going to be unique to YOU depending on where you are fitness wise. That’s why VIP all access is so fantastic because you can connect with others and do your workouts together if you want or get that support when you need it to make sure you’re doing the workouts properly for you.

9. How many days a week will we be working out?

It’s recommended 4-5 days per week. You get to start where you are and work your way from there.

10. Is there a nutrition guide or tips for eating healthy in the plan?

If you are a VIP all access member, you will get tons of nutrition guidance from both your coaches including a BONUS NUTRITION MASTERCLASS with your coach Ella. You will also get guidance for supplementation and support to figure out exactly what works for you when it comes to nutrition, diet, etc.

If you purchase the plan only, there is not any information about nutrition covered.

11. Is this for beginners?

This plan is for women of ALL LEVELS and designed to meet you where you are, and progress you safely to where you want to go. With that being said, if you’re a complete beginner there might be some challenges with some of the exercises if you don’t have a lot of coordination and experience with exercising on your own. HOWEVER, we are here fo you and you can complete make it work for you. If you are a beginner, we HIGHLY recommend you sign up for VIP all access so that we can coach you more specifically to be sure you’re on the right track.

If you have any other questions, feel free to send us an email at [email protected] and we will get back to you as soon as possible!