Courtney Sveda

Physical Therapist & Performance Coach

This 4-week program is designed to help you EASE into strength training in a simple, supportive, and sustainable way. It’s your intro to lifting!

This program is for anyone who is:
New to lifting
Returning after time off
Refreshing your technique
Easing back in after an injury

This plan meets you where you are and focuses on rebuilding a strong foundation.

As part of the RESTORE phase of the BUILT Method, the goal here isn’t to push intensity through the roof, it’s to re-establish movement quality, rebuild confidence in the gym, and help your body adapt to training again. So we can hit the ground running in... Phase 2 - THE BUILD.

You’ll complete three 45 minute full-body workouts each week, designed to be done either at home or in the gym depending on what equipment you have available. Each session focuses on fundamental movement patterns that support long-term strength and injury resilience. Focus on increasing weight or resistance - each week of the program. Make sure to log your progress so you can remember your weights weeks to week! :)

Take your time, focus on quality reps, and trust the process. Strong foundations create lasting progress.

And remember, you’re not doing this alone. If questions come up along the way, drop them in the community chat so we can help you troubleshoot, learn, and grow together.

We’re building this together, BUILTfam. 🤍

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