I Answer Your Questions About PWR: My New Weight-Training Program!

I Answer Your Questions About PWR: My New Weight-Training Program!

I Answer Your Questions About PWR: My New Weight-Training Program!
PWR Workout FAQ

Hellooooo my babes!! First of all: THANK YOU SO SO SO MUCH for your kindness and support with the release of my new weight-training program, PWR! It means everything to me that y'all are excited about it, and I am so EXCITED to hear all of your feedback!

Lots of you have reached out, and there have been a few of the same questions coming through, so I decided to throw together a FAQ about PWR and answer them for everyone. :) 

What type of training is PWR? 

With PWR, I focus on something called hypertrophy training. Hypertrophy training is a style of resistance training designed to help increase lean muscle and overall strength. Each session in my program includes 3-4 phases of training including Activation, Pyramid training, Supersets, and an optional Burnout phase beginning from Week 5. 

My program also involves recovery and cardio sessions, however, the focus is more on weightlifting. As the program progresses, the cardio decreases while the lifting sessions increase! 

How does the pyramid section work?

In Pyramid Training, you complete 3 or 4 sets of each exercise. During this phase, you should be increasing your weight from set to set as the reps decrease. 

How many weeks are included in the PWR program and how many training sessions per week?

PWR is a 12-week weight-training program, with an additional 4 weeks of beginner training for anyone new to lifting weights or who is just starting out with weight training. 

So, to complete the program as of now would take 3-4 months, depending on where you start. Once you’ve finished, you can then go back and repeat the program!

As I said, there is not 'heaps' of cardio in this program and the recommended number of resistance sessions in PWR does increase every few weeks. The PWR Beginner weeks include 3 weight-training sessions plus 3 cardio. An optional extra resistance session is added to the schedule once you complete the Beginner weeks.

Weeks 1-4 include 3-4 weight-training sessions and 3 cardio sessions. From Week 5, resistance increases to 4-5 sessions and then in Week 9, resistance increases up to 5-6 sessions and cardio decreases to 2 sessions.

This is how I personally train and LOVE to train! :) Get my new program here and try it for yourself!

Kelsey WellsKelsey WellsKelsey Wells

Can I do PWR workouts from home? 

No, PWR is a gym-based workout program involving a lot of equipment as well as machines, so unless you have a well-equipped home gym it wouldn't be possible to do the program as written from home. However, there are exercises and elements from the program that I use in the home workouts I post on my instagram, so look through the videos I have posted to find those, and stay tuned for more!

How does PWR work? Do I need a timer during the workouts? 

PWR is a different style of training to what you might be used to! PWR is a hypertrophy-based weight lifting program, not a cardio-based program. 

That means PWR includes: 

  • Activation (8 minutes): Activation, or warm up, helps activate the muscles that you are going to be using, as well as incorporating a few cardio exercises to help get your heart rate up! This is followed by:
  • Pyramid Training (10-20 minutes): In Pyramid Training, you will perform 3 or 4 sets of 3 different exercises. With each set, the goal is to INCREASE weight as your reps DECREASE while also RESTING between each set. Which leads into:
  • Supersets (12 minutes): Here you complete 2 circuits lasting 6 minutes each. Each circuit has 2 exercises working a particular area of the body and a short mid-circuit rest. The goal is to complete each circuit as many times as possible until the timer goes off! And then to finish:
  • Burnout (2 minutes) (Optional): Once you have completed the Supersets, you can choose to go straight to a Cool Down or finish off the workout with 2 quick burnout exercises. As the name suggests, these exercises are designed to help burnout the muscle group(s) you’ve just been working! Burnouts are only available from Week 5 onwards. 
  • Cool Down (5 minutes) (Optional): In Cool Down, you will be taken through a series of stretches to help kickstart the post-workout recovery process.

The Sweat app does all of the timing for you, so you don’t need an additional timer!

How long does each PWR workout take? 

As broken down above, a total PWR session is about 40 minutes of training, however, I would recommend allotting 45-55 minutes for your PWR session so you don't feel rushed moving between machines and equipment. 

Is PWR available in eBook form? 

The PWR workout program is not available at this time in an eBook format but is located exclusively in the SWEAT app

Do you have to purchase PWR separately from SWEAT? 

No, you do not need to purchase PWR separately, it’s part of your subscription to the Sweat app! This subscription gives you access to all of my programs as well as FULL meal plans (including recipes and shopping lists AND vegan/vegetarian options). 

I feel the detailed instructions and descriptions provided in the app for each exercise you are doing, as well as being able to watch the video tutorials of me performing the exercise are very important to help you learn how to weight train safely and confidently. The most absolutely crucial part of this program (and any weight training program!) is that you use proper form. 

There you go, babes! I hope that helps! If you have any other questions, there is a lot of detailed info in the app! Just hit your profile photo in the top right corner of your app screen, select ‘help and support’, then ‘Kelsey Wells’, then ‘PWR’! 

YOU GUYS ARE THE BEST! Who's ready to SLAY!?!?!


* Results from Post-Pregnancy program may vary. Strict adherence to the program is required for best results.

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