Ready to get strong AF? Our new functional strength training program—Gym Strong—was made for you.
Designed to build endurance, improve mobility, level up your strength game, and empower you to navigate the gym with ease, this first-of-its-kind training program is unlike any other on the obé platform (or anything else out there). Led by our Strength and Power pros, Kat E., Melody D., and Dorian C., it takes out the guesswork—so all you have to do is show up.
Plus, thanks to a new-and-improved program experience, you’ll be guided through the program class by class, unlocking future classes as you progress and giving you ideas of classes to take on your off days.
Who’s the gym program designed for? Literally anyone: “Whether you’re a total beginner, novice trainee, or someone like me who has been working out for a long time, everyone needs to be told what to do,” says Kat. “This program will make a big difference in what you can get out of your time at the gym and how you’ll feel after.”
The best part: You don’t need a luxury gym membership to take advantage of it—any gym facility, including a DIY home gym, will do. Here, everything you need to know about obé Strong, plus tips to stick with it ‘til the end.
The What:
For four weeks, you’ll take three 60-minute classes a week. Think of them as your favorite obé Strength and Power workouts, taken to the next level with kettlebells, heavier dumbbells, weight plates, and an adjustable weight bench.
If you don’t have some of the equipment, don’t sweat—the obé instructors will cue the right modifications! Want to build out your own home gym? Check out our home gym equipment recs on Amazon.
While this program is a time commitment, these longer training periods deliver a number of benefits. The hour-long blocks ensure you have the right cues to understand the moves, improve your technique, build cardio conditioning, and catch your breath. Plus: You’ll also get way more out of your body—and push yourself a lot harder—if you’re training for a consistent hour rather than with shorter bursts, Kat says.
Another perk? Whether you’re brand new to the gym, just getting started, or highly experienced, these exercises are all scalable to your ability level, your ambitions, and what you have access to.
The How:
Prepare to be guided (and cheered on!) through results-oriented training driven by progressive overload. Translation: Week by week, the obé pros will encourage you to go harder—to lift heavier, complete more reps, or push for longer periods of time, all of which will prepare your body to meet new challenges. This science-backed method will add stress to the musculoskeletal system in a beneficial way (turns out, not all stress is bad!), so that your body can become stronger as it adapts.
“We’re focusing on functional hypertrophy training, which allows you to go heavier and hit a higher strength threshold because you’ll never be doing a crazy high amount of reps,” explains Kat. “By the end of the program, you’ll feel more comfortable lifting heavier weights and conquering any Strength and Power moves.”
Unlike other programs at obé, you’ll also spend more time finessing and repeating the same functional strength-building moves. “It’s a much more specific, targeted, and intentional program that will require a bit more focus,” says Kat. “But it should also be more fun because each week you’ll know exactly what you’re getting and how you’re going to show up.”
Keep in mind that this should be your only strength-based training for the month, and that you should follow the classes in exactly the order prescribed. Treat it like your obé strength recipe: If you follow the steps just right, the results will be magic!
On the days in between, feel free to supplement with your favorite obé Cardio, Stretch, or Yoga classes (#StriveForFive is still a thing!). But because they are strength-based, it’s best to hit pause on Sculpt, Barre, and Pilates classes. Long story short, they’ll keep working your muscles instead of giving them the recovery moment they need.
The Why:
Let us count the reasons.
1. obé Strong helps you get the most bang for your buck when you visit a gym—any gym.
You’ll learn how to navigate the gym floor and how to use equipment you never dreamed of picking up before, while feeling confident AF.
2. You’ll improve your strength, mobility, and overall fitness in a smart and efficient way.
The systematic plan is the perfect intro (or refresher) to training principles in general because, spoiler alert, there is a difference between training and just working out. (More on that to come.)
“If you’re ready to kick your fitness routine up a notch, this program will make you stronger, improve your work capacity, and help you move better,” says Kat. In other words, you’re going to teach your body how to push at a higher threshold—a skill that will carry to any other fitness challenge you face.”
3. It’ll help you achieve your goals.
This program is the perfect tool for anyone seeking out specific physical results or performance outcomes. If you want to run faster, lift heavier, climb a mountain, or be strong for your new baby, this training program will give you a roadmap for success.
“With working out, the biggest mistake I see people make is that they pick something that feels hard but isn’t designed to create the effect they want on their body,” explains Kat. “So if you’re someone who has been taking a lot of classes but feel like you’ve plateaued, it’s the perfect time to transition to training.”
4. You’ll see real results.
Thanks to its thoughtful design, obé Strong will give you more muscular definition, help your clothes fit a little better, and make you feel more confident in a bathing suit, says Kat. Also on the benefits list: improved posture (thanks to lots of upper back strength love), better mobility (since you’ll learn to safely hit a bigger range of motion), a metabolic boost, and better cardiovascular health.
“It’s kind of this beautiful marriage of ass-kicking workouts and functional strength training that everyone needs in their routine, because it’s not something that you can really do with just one set of dumbbells,” says Kat.
3 Tips to Stick With Functional Strength Training!
Ready to get started? Follow Kat’s top tips to stay motivated through the last class:
- Enlist a training partner: Find someone who will hold you accountable (like an obé friend!) suggest Kat. “Even I struggle with this a lot on my own! Just knowing I have to show up for someone else is the best motivation ever, because I don’t feel like I’m doing it alone—we get through it together.
- Track your progress. Whether it’s writing down the weights you use every week or just physically checking off your finished classes, take notes! “You’re going to get really motivated seeing your progression,” says Kat. “It may not feel as good one day, but tracking it will give you that sense of accomplishment.”
- Prioritize your recovery. Recharging after classes (and on your off days!) is key to success. Make sure you’re hydrated and replenishing electrolytes, eating enough protein, unwinding with a stretch or restorative yoga, and getting enough sleep. “Those recovery tools are going to be your best friends, because even if I design the perfect program, if you can’t recover from it—it won’t be as effective,” says Kat. (Find more tips on recovery here.)
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