Count your reps (number of repetitions of an exercise) and sets (number of times you compete the complete round of reps) while you train to make sure you are working to the right intensity.

Form and technique is more important than intensity, especially when you are starting out. Spend the time to make sure your technique is correct (coaching helps a great deal!), this will help you use the correct muscles more efficiently and reduce injury risk.

Use weights or resistance so that the last 2 reps of the exercise is hard, but you are still maintaining correct form.

Over time, you want to increase the weight or resistance used, because this means you are getting stronger.

Track your weights that you use and when a weight feels easy, move up. In saying that, do not push yourself to the level of injury.

If you need to regress the exercise, choose the lower impact option or reduce the weight. An improvement in form is still progression.

Build sessions are designed to go for 45-60 minutes. This is because you will need more rest in between your sets, and have high intensity of your lifts.

However this doesn’t mean even 30 minute Build workouts aren’t effective, they are still helpful. Something is always better than nothing!

We firstly focus on getting your daily activity in. This can be tracked as the number of "steps" you do each day (can be actual steps or other activities).

Daily activity is our first priority for your cardio as it is low impact on your body, is relatively doable to fit into a busy schedule, and increases the calories you burn throughout the day without placing too much stress on your nervous system.

Movement you do unconsciously through the day (known as NEAT - Non-exercise activity thermogenesis) adds up too.

To challenge your cardiovascular fitness more, you can add higher intensity cardio workouts to your weekly plan. HIIT involves doing cardio exercises at 80%+ intensity for periods of work alternating with periods of rest. This can be fulfilled if you do a Powherful Blitz workout, play a sport, do a cardio group fitness class or other activity that is high intensity like swimming, running or cycling.

The Powherful Bend sessions are done as a flow that you can follow. We have a variety of flows you can do.

Stretches in a Bend workout are based on flexibility and core strength. Do not push yourself to the point of injury, know your limits, and you can improve your flexibility over time.

Bend sessions can also be fulfilled by doing a yoga class or completing a sequence of stretches or using a plan recommended by a physio for rehabilitation or postural improvement.

To complement the Powherful Bend flows, you can also incorporate recovery techniques to help you remain mobile.

The more intensely you train, or put stress upon your body, the more you need to incorporate recovery to counteract the effects.

Recovery is important for:

• Circulation and lymph drainage

  Breaking down adhesions that build up when we train'

• Reducing physical stress

• Relaxation and recovery of your muscles

We recommend adding or substituting recovery techniques that work best for you.

• Massage/Foam Rolling

Massage provides stimulus to move the tissue, circulation and helps the lymphatic system remove waste product as it heals. Foam rolling is a form of self-massage.

• Baths/Saunas

Epsom salt baths are great for recovery from training as well as mental relaxation. Epsom salts are full of magnesium sulfate that is absorbed through the skin and assists with recovery. Using a sauna is also a great way to assist with circulation and lymph drainage, as you are sweating without putting much load on the nervous system.

• Prioritise sleep, nutrition and daily activity

Some of our habits already in the Powherful program play a role in recovery as well. If you are struggling to recover from training make sure you are checking your boxes on these habits!