Check out some of our frequently asked questions, listed below:
How many days a week is this program?
Stronger by the Day follows a 4x/week training split, with 1 bonus (optional) accessory workout, for a total of 4-5 days of training. This program has been written with a systematic progression in mind–balancing volume, intensity, and exercise selection within your training week and across longer training cycles. As such, our recommendation is always to do your best to hit 4-5 weekly sessions consistently.
If you can’t consistently train 4-5 sessions per week, you can still follow the progression and see awesome results, and with a little bit of thought, you can certainly make it work. Every session will typically have a strength component and accessory work (often in supersets or giant sets), as well as a recommended warm up for the week. We do not suggest skipping sessions altogether, rather would suggest that you reduce a bit of the accessory work and consolidate primary strength/compound movements to fit your training schedule as needed. There are a good number of our current lifters who shorten their training week, and we recommend leveraging our members-only Facebook community, where you can lean on the experience of our existing lifters for tips and guidance to shorten your training week to best suit your schedule.
How long do the training sessions take?
Expect to be training for about 1 hour. Disciplined lifters can make the session shorter with shorter rest times and we have a good number of members who regularly finish training in 45-50 mins, but those who take longer rest periods and more dedicated/specific warm ups may expect to be in the gym for 1:15 or possibly longer.
How many weeks long is this program?
This program doesn’t have a start and end date. Your goals don’t end in 4-, 8-, or 12-weeks, so neither should your programming. We write out training in long-term macrocycles (4-6+ months at a time), so we focus on long term sustainable growth and strength gains rather than short term progress that is more likely to end up in a plateau.
When should I join?
Join anytime! While our training runs in periodized blocks, the long-term macrocyclical nature of our training means the single biggest contributor to progress will be consistency. Showing up and putting in work week-after-week and month-after-month will be the biggest driver to getting stronger and building muscle over time. We also write our training so that no one single session or week will make or break your progress, which means you’re far better off hopping into training as soon as you can rather than waiting for the “perfect time” to join.
Can I run this program alongside Crossfit/Weightlifting/other training?
The short answer is yes, and the long answer is “yes, but it depends on how you do it”. We write Stronger by the Day programming to be run as a standalone training program. Due to the highly varied nature of training outside of our program, there is no one-size-fits-all approach to adapting training here. After all, how we would recommend adding Stronger by the Day to an individual’s training day would vary drastically depending on if that lifter performed a 5-minute high intensity metcon, a high volume squat workout, or an hour long spin class.
With that said, you can of course take pieces of programming and add them to your training as you see fit. We have a good number of lifters who follow Stronger by the Day for their strength work to complement their conditioning from Crossfit or group fitness classes, and are seeing great progress. We also have lifters who train for Weightlifting (focusing on improving their Snatch and Clean & Jerk), but follow Stronger by the Day for structured guidance around accessory work, which is another great approach. Every session will typically have a strength component and accessory work (often in supersets or giant sets), as well as a recommended warm up for the week.
At the end of the day, programming is yours to incorporate into your training as you see fit — whether that is following from start to finish, or following for specific lifts, body parts, or accessory work only. If you’re willing to work with the program, the program will work for you, however it would be impossible for us to provide a blanket suggestion on how to adapt programming to fit your other training. We would recommend lifters combining multiple training modalities to leverage our members-only Facebook community, where you can lean on the experience of our existing lifters for tips and guidance as a huge resource.
What if I don’t have Facebook?
Your monthly membership gives you access to our private Facebook group community. The Facebook community is helpful as an added resource, but is not necessary as far as following programming goes.
Will the programs be saved?
Each week of programming is dripped out every Sunday. They are not archived.
What equipment will I need?
Stronger by the Day comes with access to two programs – an In-Gym program, and a Bodyweight option.
For the In-Gym program, access to a full gym or garage gym is recommended. You’ll need: squat rack, barbell, plates, bench, dumbbells, kettlebells, and resistance bands. Some exercises like leg press, or cable machine exercises will be included, but we will always have a substitution to accommodate home gyms. The more open you are to adapting training, the more you can get away with limited equipment (e.g. you could follow the squat progression on just a smith machine if you don’t have access to barbells), but we strongly suggest having access to free weights to get the most progress out of this program.
For the Bodyweight program, this can be run at home or in a gym with minimal equipment. The only equipment you’ll need is your own bodyweight, as well as preferably some bands of different lengths/resistances. Other pieces of equipment can help (like sliders or dumbbells/kettlebells), but they are not needed. Our Stronger by the Day Training Kit is a great option to cover all your bases here!
Do I need to commit for a number of months when signing up?
There is no minimum month commitment for this program. For best results, we recommend sticking with this one for 4 months or longer. We do offer an additional discount for yearly membership, where you get 2 months free (as you receive full year access for the price of only 10 months). All sales are final, so once you’re billed for that month, you gain access until you cancel.
Can I cancel at anytime?
Yes! Once you’re billed at the beginning of your monthly cycle, your login information will give you access until the billing month is over. Ensure that you cancel before your next cycle should you chose to.
Will I know how to increase weights each week?
Yes, this program will utilize a progression that is easy for you to understand and follow.
What if I don’t have access to a gym right now?
Hold off on buying until you can get into the gym. Our team is working on programs to gradually introduce lifters into barbell training.
Is this good for a beginner?
This program is good for anyone who is comfortable with a barbell.
Are there check-ins or nutrition programming?
Due to the inexpensive nature of this program, we cannot include detailed individual check-ins or feedback. Our robust Facebook community is there to provide guidance as well as group-led form checks, and we also have our nutrition recommendations guide there as well.
Can men do this program?
Absolutely! Stronger by the Day is for anyone who wants to get stronger, build more muscle, and lose more fat.