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Stronger in 4 Weeks: a free strength training starter plan

Three baseline tests, 10 foundational exercises, a 4-week plan, and simple protein and recovery basics. For busy adults who want to get stronger, with dumbbells or a band at home.

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Free PDF · 7 pages · Print-friendly

What’s inside

Strength that fits a busy week.

  • 3 baseline tests (push-ups, one-minute sit to stand, plank) so you can see your progress.
  • 10 foundational exercises like squats, hinges, rows, and presses, each with an easier and harder option.
  • A 4-week plan with two simple workouts, 2 to 3 days a week, about 30 to 40 minutes each.
  • Protein, sleep, and recovery basics backed by the CDC and sports nutrition research.

All adults should do muscle-strengthening activity at least 2 days a week, but only about 1 in 4 U.S. adults meets the full activity guidelines, according to the CDC. This guide makes it simple to start.

Stronger
in 4 Weeks.

From the team at Repke Fitness, Millersville, MD

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A trainer checks your form, picks the right weights, and works around old injuries, so you get stronger faster and safer. Everyone in our studio has a trainer, so there is no crowded gym and no one watching but your coach. See our published rates, meet the team, or read 5 reasons everyone should be strength training. Looking for something gentler? Try our free fall prevention guide.

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$25 gets you in the door.

One hour with a certified trainer. We learn where you are, talk through your goals and any medical history, and you get a real workout. No pressure, no contract.

  • 60-minute private session
  • Full movement assessment
  • Custom program recommendation
  • HSA / FSA payment accepted

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Send the formTell us your goals and anything we should know about your health.
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We text you backWithin 24 to 48 hours, to find a time that works.
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Your $25 first sessionOne hour: we go over your history, check how you move, and you get a real workout.
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Your planWe recommend the right plan for you. No pressure to sign up.
First-session guarantee. If your first session isn’t worth it, we’ll refund your $25.

Prefer to talk? Call or text 667-771-5336.

Not ready to book yet? Start with a free guide: Steady & Strong (fall prevention) or Stronger in 4 Weeks (strength).

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