No, you won’t bulk up. Building significant muscle size, often referred to as “bulking,” requires a very specific combination of high-calorie intake, heavy weightlifting, and genetic predisposition. This program is designed to focus on body recomposition—the process of building lean muscle while reducing body fat.

Strength training helps boost your metabolism, improve muscle tone, and enhance overall body composition. For women especially, lower levels of testosterone make it challenging to achieve large muscle mass. Instead, you’ll develop a toned, sculpted, and strong physique.

Science supports this: strength training increases lean muscle, which burns more calories at rest, improving metabolic efficiency. Combined with proper nutrition and progressive workouts, this program is optimized to help you become leaner and stronger.

Yes! The workouts are designed to be completed at home or at the gym. All you need is a small space and a few pieces of equipment.

Ideally you have a pair of light dumbbells, medium dumbbells, and heavy dumbbells, a foam roller, and a tennis or myofascial cork ball. A kettlebell and skipping rope is optional but can be used for certain progressions. We rounded up our fave products in this blog post. Some days bench or box is used, but modifications can be made using a chair or step.

If you are not yet able to perform movements with good form using weights, resistance bands or bodyweight only can be used.

Absolutely! The program is beginner-friendly, with progressions and modifications for every fitness level. Whether you're just starting out or looking to level up, you’ll feel supported every step of the way.

Each week, the workouts will progress in intensity, allowing your body to become stronger at a safe and steady pace.

Week one takes you through mastering the basic movement patterns — hinge, squat, press, pull and push — and introduces light dumbbell or resistance band work, and by week six, you’ll be single-leg deadlifting with weight like an athlete.

The primary goal of this program is to build strength and improve body composition by increasing lean muscle mass and reducing body fat. While weight loss can be a byproduct, the focus is on feeling strong, confident, and capable in your body—not just a number on the scale.

Yes! The program is flexible and can complement other activities like running, yoga, or sports. Feel free to adjust your schedule based on your fitness goals and recovery needs.

You can also rearrange workoutsin the week to suit your schedule — and save your faves for later.

The program is delivered through the Stronger Self app which you purchase through Everfit. The app provides both written and video instructions for each workout. The structure follows a set-and-rep style of training, designed to offer clear guidance and maximize your strength, mobility, and overall fitness adaptations.