Kelsey Wells’s PWR at Home Program Offers Convenient Strength Training Program

If you’ve been following my blog from the beginning, you already know that I’ve always struggled to stay consistent with at-home workouts. However, the COVID-19 stay-at-home order forced me to get creative with whatever equipment I had lying around my house. So, when the SWEAT app offered a month-long free trial period, I jumped at the opportunity to finally test it out!

I have been following Kelsey Wells for quite some time and have even followed a bunch of the workouts she posted to her Instagram, but I’ve always been hesitant to commit to downloading the SWEAT app to try out her full program. The trial period gave me the perfect excuse to dive in and make that commitment, and I was not disappointed. 

Before I left school for spring break, I had become extremely consistent with a strength training program that I created for myself. I was becoming more comfortable with equipment like kettlebells, barbells and dumbbells and really began to see changes in my body. So, when I learned that I would no longer have access to my school’s gym — or any gym — as a result of the pandemic, I started to worry that all of the progress I had made was going to disappear. Fortunately, Wells’s PWR at Home program came at just the right time and offered a strength training program that was specifically designed to be completed with at-home gym equipment. 

I’m writing this after four weeks of consistently completing the PWR workouts, and I couldn’t be more satisfied with the program Wells designed. Each week is structured into three sections: three resistance training workouts, three cardio workouts and two recovery sessions. 

The resistance training sessions are broken up into three days: chest & triceps, legs & abs and back & shoulders. There are no strict guidelines for which days these should be completed, but I followed each session on Mondays, Wednesdays and Fridays, respectively. PWR at Home is the secondary program to Wells’s standard PWR weightlifting program, which means it follows the same format as PWR but only requires resistance bands, dumbbells and kettlebells. Sometimes, a workout will require a barbell, but if you don’t have access to one it can easily be substituted with dumbbells. 

Each resistance session starts with two activation sections, four minutes each, before heading into a three-move circuit which is completed three times. The session is finished with two supersets, each six minutes long, and a 12-move cool down stretch section. The workouts are typically between 35 to 45 minutes long, meaning they can easily be completed before starting your workday, or just before dinner! 

The cardio sessions are up to your discretion, though Wells does provide an interval timer to help structure whatever you choose to do [I opted for interval running]. My favorite part of the program, though, is definitely the recovery section. In every program I’ve completed before, the trainers have stressed the importance of active recovery, but have never actually provided a structured recovery flow. Wells’s recovery sessions are a combination of foam rolling and stretching, and after a week of intense workouts that left my muscles tight and fatigued, the foam rolling was the perfect remedy! My muscles actually felt more recovered than they had from typical stretching in the past, and I was able to complete the following workouts much more efficiently. 

Whether you’re a seasoned weightlifter or are just testing the waters with a set of dumbbells, Wells’s PWR at Home program is suited to all levels. The best part? You won’t even have to buy a gym membership to get in a good lifting session!

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As a senior studying magazine journalism at Ohio University and a passionate feminist, I created Freely Femme as a way to use my love for storytelling to highlight some of the most inspirational women in my personal life and beyond.

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