Weekly Tips for the Power Track: Week 1

Welcome to the Power track! Over the next six weeks, we’re focused on building real, measurable strength through progressive overload and consistent training.

In this track, you can expect:

• Strength-focused training workout recommendations built around progressive overload
• Weights that increase as your strength does
• A clear way to track your lifts and measure your progress

Week 1: Find Your Baseline

This week is all about knowing where you’re starting so you can see how far you go. Get your InBody scan, lock in your track, and establish your starting numbers.

ATHLETICS TIPS

WEEK 1 – BASE | FIND YOUR LEVEL 
Learn how to approach your training.

This week is about establishing a strong, safe starting point and not maxing out on day one. Use these session notes to guide how you approach load and effort in each class type this week.

 

NUTRITION TIP – FOR LIZ
Muscle Growth Starts With the Training Stimulus

If you’re looking to build muscle, resistance training provides the stimulus your body needs to adapt and get stronger.

Nutrition supports that process. Protein helps support muscle repair and growth, while enough overall food and carbohydrates can help fuel your training.

Are you eating regular meals that include lean sources of protein, carbohydrates, vegetables and good fat sources and are you eating enough overall to support your training?

Key message: training provides the stimulus. Nutrition and recovery support the adaptation.

 

JOI + BLOKES WELLNESS TIPS
Add another layer by tracking sleep, energy, soreness, and recovery, and if something feels off, a conversation with your doctor about labs can offer more insight into how your body’s performing behind the scenes.

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Written and published by F45 Training HQ, and reposted here for the F45 Bogota community.