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Catie StrongCatie Strong
/Strong for Summer

Strong for Summer

Lean Muscle with Catie Strong

This is my beginner workout program for my friends who’d like to build some lean muscle strength before summer! It’s part 1 of a 2-part challenge that leans and tones the body. Check out my FAQ for science-backed methods for seeing REAL results and being super successful with this program 🤭

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Sessions (12)

Week 1 • Day 1
5/5
0
30 min
Week 1 • Day 2
0/5
0
30 min
Week 1 • Day 3
0/5
0
35 min
Week 2 • Day 1
0/5
0
30 min
Week 2 • Day 2
0/5
0
30 min
+7 sessions more

Details

Category
Weight Lifting, Back, Arms, Core/Abs, Glutes, Legs
Duration
4 weeks, 3 days/week, 30-45 min
Level
Beginner
Equipment
dumbbell, mat
Location
Home

Frequently Asked Questions

What equipment do I need?
Just some dumbbells, a yoga mat (or towel), and consistency 😉 I recommend a few different weights of dumbbells OR adjustable dumbbells as you’ll be getting stronger and to keep growing you need to keep pushing yourself!
What are the goals of this program?
Increase overall lean muscle mass Get lean and burn fat Build core strength Improve mental happiness :)
Who are these workouts for (skill-level)?
This program is specifically for my friends who are just getting into weightlifting! (But if you’re intermediate/advanced, it’s great too, just use a challenging weight for you!)
How will I get the best results?
1. Get enough good-quality sleep (7 hrs a night MINIMUM. This is non negotiable and will help SO much!) 2. Shoot for 8 oz of water per hour for the first 10 hours you’re awake. For the remaining hours, get 5 oz/hour. 3. Do some light cardio (like walking) for 30 mins on the day on the days you’re not doing one of the workouts. 4. Give yourself one full rest day each week!
How should I track my progress?
Oftentimes when we see a lack of progress we get unmotivated and quit. The scale is not a complete measure of progress, especially when you start weightlifting, because you are replacing the weight of fat with muscle weight. Here are some other recommendations of ways to measure progress (from cheapest to more pricey): • Progress Pictures: a picture is worth a thousand words. Progress pictures can show where you’re gaining muscle definition and getting more lean. • Measurements: buy a cheap tape measure (the flexible kind) and measure around your waist at the navel (belly button), around the middle of your upper arm (between the elbow and shoulder), and the middle of the thigh (between your knee and hip). • In-Body Scale or Body Fat % Scale: these can often be found at gyms or you can purchase a body fat % scale online at Amazon or most large stores like Walmart or Target. However, the measurements are not the most accurate and can be up to 10% off. • Bodpod Composition Test: these tests measure body fat more accurately using air displacement. You get into an egg-shaped capsule and air is gently blown in. They’re relatively accurate (more than body fat % scales) but can still be a few points off. • DEXA Scan: the most accurate test for body fat %. Most DEXA providers will also give you information on your bone density and how many pounds of muscle you have on your body! There’s a small error margin, but only 1-3%.
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram or feel free to shoot me a DM on IG. I would love to showcase your progress to our community. 🩷

Frequently Asked Questions

What equipment do I need?
Just some dumbbells, a yoga mat (or towel), and consistency 😉 I recommend a few different weights of dumbbells OR adjustable dumbbells as you’ll be getting stronger and to keep growing you need to keep pushing yourself!
What are the goals of this program?
Increase overall lean muscle mass Get lean and burn fat Build core strength Improve mental happiness :)
Who are these workouts for (skill-level)?
This program is specifically for my friends who are just getting into weightlifting! (But if you’re intermediate/advanced, it’s great too, just use a challenging weight for you!)
How will I get the best results?
1. Get enough good-quality sleep (7 hrs a night MINIMUM. This is non negotiable and will help SO much!) 2. Shoot for 8 oz of water per hour for the first 10 hours you’re awake. For the remaining hours, get 5 oz/hour. 3. Do some light cardio (like walking) for 30 mins on the day on the days you’re not doing one of the workouts. 4. Give yourself one full rest day each week!
How should I track my progress?
Oftentimes when we see a lack of progress we get unmotivated and quit. The scale is not a complete measure of progress, especially when you start weightlifting, because you are replacing the weight of fat with muscle weight. Here are some other recommendations of ways to measure progress (from cheapest to more pricey): • Progress Pictures: a picture is worth a thousand words. Progress pictures can show where you’re gaining muscle definition and getting more lean. • Measurements: buy a cheap tape measure (the flexible kind) and measure around your waist at the navel (belly button), around the middle of your upper arm (between the elbow and shoulder), and the middle of the thigh (between your knee and hip). • In-Body Scale or Body Fat % Scale: these can often be found at gyms or you can purchase a body fat % scale online at Amazon or most large stores like Walmart or Target. However, the measurements are not the most accurate and can be up to 10% off. • Bodpod Composition Test: these tests measure body fat more accurately using air displacement. You get into an egg-shaped capsule and air is gently blown in. They’re relatively accurate (more than body fat % scales) but can still be a few points off. • DEXA Scan: the most accurate test for body fat %. Most DEXA providers will also give you information on your bone density and how many pounds of muscle you have on your body! There’s a small error margin, but only 1-3%.
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram or feel free to shoot me a DM on IG. I would love to showcase your progress to our community. 🩷
Features that support your success
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Streaks
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Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!