Amy Donohue

Foundations Beginner

Home & Gym

Strength training can feel intimidating if you’ve never done it before—but every strong woman started exactly where you are now. This beginner program is designed to help you learn the foundations of lifting in a simple, supportive way so you can build real strength and confidence in your body. This is where the journey begins—one workout, one rep, one stronger version of you at a time. 💪✨

Goal:
Skills Training

Weight lifting, Full Body

4 weeks program 4 days/week 30-45 mins

Level:
Beginner

Goal:
Skills Training

Weight lifting, Full Body

4 weeks program 4 days/week 30-45 mins

Level:
Beginner

About the program

Program Notes: You will perform the same foundational movements throughout the entire four-week program. This is intentional. Building strength and muscle comes from repetition and improving your performance over time. During Weeks 1–2, the repetition ranges stay consistent, so you can focus on learning the movements and developing proper form. In Weeks 3–4, the repetitions decrease slightly, allowing you to increase the weight and continue progressing. Start with lighter weights and prioritize mastering your form before increasing the load. This program is designed to build a strong foundation, helping you develop proper movement patterns, confidence with strength training, and the consistency needed for long-term results. Training Frequency: 4 Days Per Week Optional Day 5 – Full Body Program Structure: • 2 Upper Body Days • 2 Lower Body Days • 1 Optional Full Body Day

4 Week Program
4 Day Program with an option to make it 5 days
Workouts are 30-45 minutes in length
Equipment: Dumbbells (Light: 3–5 lbs, Medium: 8–10 lbs) & mat
Daily Step Goal: 7,000 steps per day
Protein Target: Approximately 1 gram of protein per pound of bodyweight daily

App Features

Streaks

Make sure you stay on track with your goals

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

Lifetime Access

Once you purchase, you own the program forever!

Reminders

Set workout reminders to stay on track!

Video Workouts

Easy-to-follow videos for every workout in the app

Streaks

Make sure you stay on track with your goals

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

About Amy Donohue

Certified Personal Trainer

I've always been passionate about helping women thrive through fitness. When perimenopause hit, what had previously served me no longer worked. So I rediscovered my strength in the weight room and became the strongest I've ever been in my adult life. I transitioned from intense cardio to a combination of weight training, walking, getting adequate sleep, balancing hormones, minimizing stress, and maintaining a positive mindset. Now, I'm on a mission to help other women find their strength and live the most vibrant chapter yet of their lives.

Frequently asked questions

I’m a beginner, is this for me?

No matter where you are in your fitness journey, this platform can help you succeed. Workouts and programs are designed for all fitness levels, with expert guidance every step of the way. You’ll be provided with easy-to-follow videos and clear instructions, ensuring you can perform each exercise safely and effectively.

What makes this app different? How do I know it will work for me?

If you haven’t had success with other workout apps in the past, it’s understandable to be skeptical. But with the right guidance, support, and fresh content, you can achieve the results you want. Instead of static programs or PDFs with no assistance, this platform offers dynamic, interactive workouts. New programs and instructional videos are added regularly to keep you motivated and engaged. Plus, if you ever need help, you can reach out directly for questions, feedback, or to share your progress!

Do I need to purchase equipment?

You need a range of light to medium dumbbells and a mat for this program.

Will I own the program?

Yes, this is a one-time purchase program that lives inside my app. One-time purchase programs are different from my app subscription, which provides access to more features, including multiple programs, how-tos, nutrition guidelines, recipes, community, direct messaging, and more.

24/7 customer support

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