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Strength 101: The Ultimate Beginner’s Guide

Building the Foundation for Success

Welcome! If you're ready to start a fitness journey—whether it's your first time or a long-awaited comeback—you’re in the right place. This program is designed for those who’ve struggled to find success in the gym or are looking to reignite their passion for fitness after life’s twists and turns. Let’s work together to build a healthier, stronger you!

Goal:
Strength
Functional, Full Body, Lower Body, Upper Body
4 weeks program 5 days/week 30-45 mins
Level:
Beginner
Goal:
Strength
Functional, Full Body, Lower Body, Upper Body
4 weeks program 5 days/week 30-45 mins
Level:
Beginner
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About the program

Welcome to your new strength class! This 4-week program is geared towards beginners or those who are making a comeback. We will start off by mastering the foundational exercises used by all to create a base necessary for further advancement. While building a base of strength is the primary focus, this program is structured with a secondary goal of fat loss. After the completion of this program, you should be feeling a bit stronger and will be ready to tackle more demanding workouts. You can always purchase more programs or join a subscription where you can choose your workout each day! You of course are welcome to repeat this program as many times as you want (just be sure to up those weights). For this program you will need access to a set of dumbbells - if your plan is to work from home, a set of 5lbs, 10lbs, and 15lbs should be enough for *most* people to start with! So what are you waiting for? This is YOUR time, so let’s get after it! 💪🏼
  • 3 workouts per week dedicated to strength training
  • 2 days active recovery
  • Upon completion, claim a FREE month subscription to my fit club to keep your progress going!

Workouts

Full Body Circuit
Full Body Circuit
5.0
All Levels, Functional, Strength, Full Body
Active Recovery
Active Recovery
5.0
Outdoor, Cardio, Full Body, All Levels, Functional, Mobility
Core & Cardio
Core & Cardio
5.0
Outdoor, Abs & Core, Bodyweight, Beginner, Lose Weight, Cardio, Full Body
Full Body Circuit
Full Body Circuit
5.0
Functional, Strength, Lose Weight, All Levels, Full Body
Stretch & Restore
Stretch & Restore
5.0
All Levels, Mobility, Mindfulness, Stretching, Home, Full Body
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About Emily Williams

Personal Trainer & Group Fitness Instructor

Hi, I’m Emily, a NASM Certified Personal Trainer, AFAA Group Fitness Instructor, and Female Training Specialist. My fitness journey began in the Marine Corps, where I built discipline and resilience. After transitioning out, I became a mother of four over 10 years. During my years of cycling in and out of pregnancy and post-partum, I stayed active but faced challenges. Everything almost came to a screeching halt when a life-threatening complication after my fourth pregnancy almost left me with lifelong issues. However, my swift recovery was credited to the years of care that I had given to my body, and I am now just as healthy as I was before! However, getting back into peak physical shape has taken more time and more dedication than it did in the past (in fact, I'm still working hard every day to get there). It has at times been frustrating, but in the end, has given me an increased awareness of how certain challenges can affect motivation, discipline, and self-esteem. This experience has greatly changed how I view fitness overall and renewed my commitment to movement - focusing on strength, stability, and gratitude. All of this translates directly to how I train and coach my clients. My programs are built with intention, and empathy, and with sustainability in mind. My goal for YOU is to succeed and enjoy yourself! It’s not about perfection but progress. So, if you’re ready to invest in your health and trust someone who’s walked the path, join me!

Need to see it to believe?

Stayed sore the first week, no pain, just soreness! The next week I was less and less sore and now I just feel really good and really strong!
Jaclyn
I felt confident in my motions based on the information provided and got one of my best and favorite workouts ever in W4. I love traditional and never even knew it
Amy
I think that the time of the workouts was great and not too overwhelming. Starting over after having a baby I appreciated that.
Sabrina
Stayed sore the first week, no pain, just soreness! The next week I was less and less sore and now I just feel really good and really strong!
Jaclyn

Let's keep in touch!

Drop your email to get periodic updates about new programs and workouts

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Offline Downloads
Workout anywhere - even without internet connection
Lifetime Access
Once you purchase, you own the program forever!
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Reminders
Set workout reminders to stay on track!
Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess

Get support & accountability from our amazing community

Find encouragement and accountability by connecting with others in our exclusive private community right in the app! There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Emily will be right there to cheer on you.

Frequently asked questions

What makes Playbook different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.
I'm a beginner, is Playbook for me?
No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
Do I need to purchase equipment?
It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.

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