Frequently Asked Questions.
WORKOUT PROGRAMS
How do I know which program is for me?
If you are a beginner then I would recommend the 30-Day Bodyweight Basics program to learn all of the foundational movements. The 8-week pump and tone program is great for a beginner as well. The program is designed for a combination of muscle building and weight loss/maintenance. So there are small circuits (2-3 exercises), with weight and cardio mixed together. For more specific goals or if you are rehabilitating from an injury and are limited, a custom program would be best. If you're still unsure feel free to email me through the contact me page and I will respond personally.
How does the custom program work?
Depending on the package you purchase you will receive custom workouts based on your goals, your equipment available, and other factors. You will receive a form to fill out once you have completed your purchase, and then I will send the program weekly. Programs are sent out Friday or Saturday where I will also do a weekly check-in.
What if I don’t understand something about my program?
I'm always available for support and motivation! Besides the weekly check-in, you are more than welcome to email me through info@trainingbyrobyn.com and I will get back to you as soon as I can.
How will a custom program benefit me vs a free one online?
A custom program is designed specifically for your body and its needs. Everyone is different and your exercise program should be tailored to that by a professional. Having worked in a clinic setting and a gym for 5 years now I have seen many different injuries and weaknesses. Having a program that not only helps you not only achieve goals like weight loss and gaining muscle, but is made specifically for your body is the best way to succeed on your fitness journey!
How long will it take to build muscle?
This will take you some time but also depends on your genetics and lifestyle. Naturally, some of us will gain faster than others and have limited equipment. This will require more weight raining (and more eating!). Generally, I would say if you are a beginner trying to gain muscle, you stick to a plan and eat lots but healthy, you will start to results in 12 weeks, but start to feel them even sooner!
How many days a week do I need to lift weights to gain muscle?
No matter what your fitness goals are I always recommend at least 3 days a week. If that doesn't fit your schedule I would recommend no less than 2 and making sure you are working everything both ways (split depending on your goals). Check out my custom programs if you're not sure where to start or how to fit them into your schedule and we will find a way to make it work :).
How long will it take to increase my strength?
This also depends on how many days per week you can train, and your recovery. Strength requires a little bit longer of a training session as you will need a bit longer of a break between sets. Strength may not increase significantly if you have already been working out for a while, if you are a beginner you can see an increase in strength fairly quickly! Even after a month, you can see an improvement in strength training numbers and technique.
Can I build muscle and lose weight at the same time?
To lose weight you will want to have done some muscle building first or incorporate that into your routine first. If your main focus is to lose weight you will still want to do weight training, which in turn helps you build muscle. However, if your main focus is building muscle the program style and intensity will look much different, so it is preferable to make your main goal one or the other. Both are achievable, but for optimal results, your program will shift with the goals you have.
Do I actually have to stretch after every workout?
Yes!! Stretching will only help you achieve the goals you have for your fitness. Stretching and having better mobility will allow you to perform movement better, in turn leading to a more efficient increase in strength and overall health. You will not want to stay committed to your plan if you are feeling tight and stiff all the time! A 10-minute stretch at the end goes a long way.
Can I work out if I'm pregnant?
Yes! As long as it is cleared by your doctor, exercising while pregnant is great. It can make those last few stages much more comfortable, and help you have a better recovery. There are many programs on this website that can be used while pregnant including the at-home programs!
Can I still lose weight just working out at home?
YES! As long as you are pushing yourself in your workouts, following the plan, and following a clean diet you will still see weight loss results. You don't need a gym to achieve your goals or even much equipment, just self-discipline and consistency!
How long will it take to lose weight?
Everyone’s situation is different! There are multiple factors that will affect someone’s rate of losing weight. These factors include: how many times a week you work out, diet, current fitness level, underlying health conditions, and more. If you are interested in a customized plan better suited for your specific needs, feel free to email me through the contact me page.
How can I balance exercise into my lifestyle?
Again, Everyone’s situation is different! Some people will have a lot more time to work out than others, and have different resources. If you only have time to squeeze in a quick workout, even 15-20 minutes will make a difference as long as you are efficient.
Please visit the shop for programs best suited to your lifestyle, or if you’re not sure which program would suit you best please email me through the contact page.
How do I know where to start? (beginner, intermediate, etc..)
Knowing where to start can be difficult.. but if you've never exercised before it’s pretty safe to say you should start as a beginner. But everyone will progress differently, once you feel ready to challenge yourself and take your fitness to the next level.