Welcome to Lifting Weights 101

From all of us at TYH, thank you for registering for Lifting Weights 101!

We are grateful, humbled, & motivated to help you Treat Yo Health. Our community spans from people working out for the first time, to those more experienced wanting to hone in their form and push themselves to new levels in all of our 6 pillars of health. Interested in becoming more involved with our community? Give us a follow on Instagram (@treatyo.health & #treatyohealthgang) to connect with others participating in the program.

You’ll receive an email now with the link to your first workout video. Check out this video to see what you will need to complete the workouts.

Congrats on taking the decision to Treat Yo Health, we can’t wait to workout with you! Here’s everything you’ll need.

6-week Program: Lifting Weights 101

Treat Yo Calendar
An accountability tracker to mark your progress throughout the program.

Treat Yo Strength
1 week of the 6 week program

Treat Yo Nutrition
A simple nutrition guide teaching how to put together fueling & healthy meals.

This first foundational program is designed for 3 things:

  1. To teach you the foundations of effective strength training to build confidence and muscle
  2. To provide a consistent, fully guided, 8 week workout routine to build you a habit of exercise
  3. To prepare you for more advanced workouts to come

Sign up now for access to our monthly newsletter, introduction to our strength program, our fitness planning calendar, and our Treat Yo Nutrition guide to get you started.

Week 1


Welcome! Here's what to expect in week one. This week we will work on horizontal push, pull, press, hinge, squat, & stabilization. If you haven't watched the form videos, please pause and watch those for reference.

Week 2


In week two we are going to re-visit our lessions from week one to dial them in. Just seeing something once doesn't mean you've got it. We need to re-visit skills to turn them into strengths. Let's dial it in, focusing on mobility, flexibilty, and adding on weight extra weight.

Week 3


Welcome to Week Three! We're adding more variety and increasing volume. We're following the same format, but adding a 3rd set. It's going to get tougher from here on out. Are you ready?

Week 4


In Week Four we're practicing what we learned last week & increasing weights where appropriate. This is where the dip can set in. The dip is where the excitement from starting something new has worn off and you're in the grind. This is the time to trust the system and keep showing up. Don't question, just show up.

Week 5


You're in the final stretch. This is the last two weeks, time to kick it up a notch. Increase weights, increase intensity, increase focus.

Week 6


Welcome to our final week together. Week Six! If you're here today, you're elite. It's easy to start the week strong, but finishing strong is where the exceptional live. Finish the way you started, with intention, intensity, and drive.

Treat Yo Nutrition

Treat Yo Nutrition

The Treat Yo Health Food Journal is an analog way to track your intake, for the non-tech saavy. However we recommend downloading an app such as Lose It or MyFitnessPal if you’re wanting to easily track your calorie intake, set goals, manage or change your body fat. They do a great job and make it easy to track your nutrition and calories.

Treat Yo Workouts

Treat Yo Health Workouts

The Treat Yo Health Workout Tracker is a helpful tool to record your workout and progress throughout the program. It’s also helpful in helping you to see what’s coming up.

Treat Yo Calendar

Accountability Tracker

Lifting Weight 101: Week 1, Treat Yo Calendar

The Treat Yo Health Calendar is an accountability tracker to mark your progress throughout the program. It always feels good to check something off the list! This useful guide can be printed or just saved on your phone for checking off completed workouts, water intake, & meals.

Form & Mindset Coaching