PWR vs PWR at Home in The SWEAT App – Kelsey Wells


Sweat -

Ladies, you already know that I LOVE training with weights! Strength training can be such an incredible thing for your body, your self-confidence and your self-love. 

My workout programs are all about helping you to find your PWR. To see how strong you are, be your best and to love yourself. I am SO excited to be able to create and share any PWR workout because I have poured my heart and soul into it! This is my passion — empowering women through fitness!

For anyone who isn't sure which of my training programs to follow, keep reading to find out the information to help you to decide which option is the best fit for you and your lifestyle!

What is PWR at Home?

The PWR at Home program is a workout program that is designed for women who want to incorporate weight training into their routine but who also love the convenience of being able to train at home. 

I began my own fitness journey working out at home and I learned so much about training and about MYSELF in that time. 

I could never have imagined that what began as small efforts to live a healthier life would positively affect my mental, emotional and physical health so much. It also led me to find my true passion in fitness and women empowerment. Now, I cannot imagine having any other career. 

Strength training can be so beneficial for women and I wanted to capture that in PWR at Home. Training at home isn't the 'easy' option — it can be such a great way to try a new program, to start a fitness routine or to continue your fitness journey. Wherever you are in YOUR journey, PWR at Home can help you level up. 

What is the difference between PWR and PWR at Home?

So, you have probably already guessed that the big difference between PWR and PWR at Home, is that PWR at Home is at-home strength workouts! These are designed to be super convenient for anyone, including someone who travels, who doesn't like the gym or who wants to save money on a gym membership. With PWR at Home, I have brought my signature weight-training style out of the gym and into your homes!

Though PWR at Home follows a very similar structure to my PWR workouts in the gym, there is some variation — which I'll talk more about below. 

If you've been doing PWR and you switch to PWR at Home, you'll find they are quite similar. This is intentional! I wanted to keep my PWR at Home program as close to my gym-based program as possible. Just because you want to train at home doesn't mean you don't want to see results from your hard work — which is why the program is still going to be challenging for you!



PWR, my weight-training program for the gym, was released in the Sweat app in December 2017. 

It is a hypertrophy based weight-training program, using proven weight training exercises mixed with my favourite weight training techniques to help you maximise your time and efforts in the gym. Resistance workouts in the PWR program are structured to include techniques such as activations, pyramids, supersets or tri-sets, as well as optional burnouts (from Week 5 onwards).

A PWR resistance workout can use a combination of free weights, gym machines, bodyweight exercises and other equipment. 

What Is The Difference Between PWR And PWR At Home

PWR at Home

Like PWR, my PWR at Home program is designed to help you develop overall strength and lean muscle, and to burn fat. I have worked hard to ensure this program still brings the intensity and PWR even though it is home-based. This program is NOT less than or secondary to PWR. They are both my signature style of training and both are incredibly challenging and results-driven.

With each resistance workout, you still get targeted workouts for particular muscle groups as you do in PWR, but full-body workouts are incorporated as well. Just like my gym-based program, the number of cardio workouts reduces as the weeks progress. This is to make room for more resistance sessions (to help you focus on strength training). Resistance workouts in PWR at Home are structured to include techniques such as activations, circuits, supersets or tri-sets, as well as optional burnouts (from Week 5 onwards). 

Any PWR workout is all about feeling strong and feeling empowered moving your body! If you are like me and you find enjoyment in being active, but simply don't have access to a gym or prefer not to use one, my new PWR at Home program is for you.

You might have a few more questions, so I have explained some of the differences in more detail below to help you out. 

PWR At Home Program Structure

Is the program structure the same?

It is almost the same. 

PWR at Home and PWR both have four weeks of Beginner training. PWR at Home has four weeks of Beginner training, just like PWR. This includes 3 resistance workouts and 3 low-intensity cardio sessions. Once you finish the Beginner weeks, an extra resistance workout is added to the schedule. From Week 5 onwards, there is an optional burnout added, and the resistance increases to 4-5 strength training sessions. By Week 9, the number of cardio workouts decreases and you are provided with six resistance training sessions — four mandatory and two optional.

The biggest difference between PWR and PWR at Home is that PWR has a pyramid section, and in PWR at Home I have replaced this with a circuit section. This is to ensure the workout is still challenging and to keep the intensity without the need for gym machines or a large range of weights. 

The new circuit section in PWR at Home is still comprised of three exercises. However, instead of completing 3-4 sets of each exercise while you increase weight and decrease reps, you complete each exercise as many times as possible for 40 seconds, resting for 10 seconds between each. At the end of the circuit, you rest for 30 seconds, for three laps. In every PWR at Home circuit section you complete three laps of the entire circuit!


Can You Combine PWR And PWR At Home

Can you combine PWR and PWR at Home?

While the app gives you plenty of flexibility to do a workout from a different program, be careful that you are not doubling up on your workouts. 

Because the programs have similarities, you could switch from PWR to PWR at Home if you no longer want to use the gym or if it is more convenient. You could also choose to do PWR at Home workouts if you are travelling and want to get a workout done without having to find a gym, or simply want to workout at home one day of the week! 

Ultimately, following a workout routine consistently will help you to get the best results (whatever your goals), as each of my programs has been created with a lot of intention. 

Which Program Is Better For Weight Loss

Which program is better for weight loss?

Both of my programs can form a part of an overall weight loss plan if that is your goal. Both programs are designed to increase lean muscle and can help with fat loss. However, by adding the circuit section to the resistance workouts of PWR at Home, it has given the program a slight edge for weight loss because of the type of increased intensity. The circuit uses different resistance exercises with short rests in between, so you will be working at a higher intensity than you might be if it was purely weight-based exercises. 

PWR At Home Challenges

Will PWR at Home have challenges?

Yes! You can find challenges for PWR at Home in the SWEAT app. I have come up with a couple of really tough ones, so I hope you find them rewarding!  

What do I need to start PWR at Home?

The one thing you NEED is a subscription to the SWEAT app, as all of my workout programs are hosted exclusively in the app. If you are a brand new app user, there is a 7-day free trial offer available for you to use.  

I wanted this at-home strength training program to be as accessible as possible, so it uses key pieces of equipment in the workouts. However, you won't need a complete home gym to being with PWR at Home. While there is a range of equipment listed for the program, all of the exercises can be modified so you can get started with just a resistance band and a set of dumbbells. In fact, when I started my fitness journey, I used household items such as water bottles for dumbbells. 

To make it easier for you to try out the program, some pieces of equipment are not introduced until the LATER weeks of the program. So, if you want to try it out, you can do that without needing EVERY piece right at the beginning. Also, I have done my best to keep the required equipment to pieces that are affordable. You will not be needing to purchase any machines, cables or Olympic barbells!

PWR At Home Substitute Equipment

PWR at Home substitute equipment

Some equipment doesn’t have an exact equivalent, but I have tried to come up with substitutes for you! Feel free to come up with your own too — or share them in the comments to help out other PWR at Home babes!

  • Adjustable barbell — dumbbells
  • Bench — any flat surface that is stable, such as a chair or box, or even the floor!
  • Kettlebell — use a dumbbell
  • Resistance tube — a recovery band can be used instead, just try to use one that has a high resistance. 

The equipment used in PWR at Home workouts is stuff you will use again and AGAIN. Think of them as investment pieces — and you are making an investment in your health!

Try my PWR at Home or PWR workout program

I love the feeling of accomplishment I get from completing a PWR workout either in the gym or at home! It is such an honour to be able to to share new workouts with this amazing community of PWRful women.

Whichever training program you choose, I hope you give your best in every workout and feel PWRful inside and out! Don’t forget to share your journey with me by tagging @kelseywells or using the hashtag #kelseywellspwr on Instagram. Sharing your journey can be a great way to help stick to a workout plan and to motivate other women too. 

Are you ready to start discovering your PWR? I would love to have you choose me as your trainer and have me along on your journey! Let’s get started! 



* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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