I’ve Started Kelsey Wells’ PWR Program. Here’s Why.

So in a bit of news in my fitness regime, I’ve started Kelsey Well’s PWR program. Prepare for a #swole looking Rachel.

I’ve recently felt my routine has become a bit… stagnant. I haven’t been improving much or working towards new goals. I haven’t been challenging myself or taking myself out of my comfort zone. I feel like my current routine lacks the correct structure to help me progress and keep building fitness.

My Original Routine

With my original routine, I mainly trained HIIT style 2-3 times a week, with one heavy session, 1-2 Pilates sessions and one yoga session. This is great, but to work towards new goals, I really wanted a workout regime that would get me stronger. I wanted to make my routine primarily heavy weights based.

Why I Chose A Fitness Program

I wasn’t sure how to best structure the workouts within the week, let alone how to structure each individual workout, in a way that would ensure maximum effectiveness from my workouts. So, I figured the best option would be to use a program.


I had heard of the SWEAT app (founded by Kayla Itsines and Tobi Pearce) plenty of times before – in the media, on my Instagram ads, everywhere. I had looked into it before too, wanting to see what all the hype was about. It looked like such a fun and realistic approach to health and fitness. I loved that Kayla had made so many unique programs available to woman of all levels of fitness.

At the time though, I was happy with my fitness routine attending my group fitness classes, so I didn’t feel the need for it.

But, when I decided I wanted to train with heavy weights, I instantly thought of the SWEAT app. I already knew that this app had programs available that were based on weight training, like PWR and BBG Stronger. Plus, one of the biggest drawcards for me was that each exercise had clear instructions on how to perform the movement, and how to use the required equipment/machines.

The SWEAT App shows you (and also lists the steps) how to complete each movement. Source: https://bit.ly/2MEi58G

And to be honest, I think what helped seal the deal for me was the *influx* of their ads I had been exposed to over the last few months on Instagram. Kudos to their marketing team!  

Why I Chose PWR

In PWR, Kelsey focuses on a style of resistance training known as hypertrophy training. This type of training is designed to help increase lean muscle mass and overall strength. The program is more focused on weight lifting. As the program progresses, the cardio decreases and the lifting sessions increase.

I researched the structure of the PWR workouts, and it looked perfect. I liked that each resistance session was based on training a set group of muscles. I also preferred the general format of PWR workouts over the other muscle building programs on SWEAT. Plus, the time commitment was about the same as my current gym routine, with the resistance sessions taking 45-60 minutes each.

I also did some social media stalking on Kelsey, and loved her approach to health and fitness. I completely agree that fitness is, more than anything, about improving the way you feel. It’s about improving your happiness and your confidence. The benefits of working out are far more internal than they are external.

Whenever I train with weights, I always feel so empowered and confident. Also, seeing how the program has empowered so many women and helped boost their confidence got me super excited for PWR.

What Does A Week of PWR Look Like?

In a week of Kelsey’s PWR, participants complete:

  • 3-4 Resistance sessions
  • 2-3 Cardio sessions (including Low-Intensity and High-Intensity)
  • 2-3 Recovery sessions (including Active Recovery and Rest)

How Are PWR Workouts Structured?

Each workout is structured with the following sections: warm up, activation, pyramid training, supersets, Tri-sets in PWR 2.0 – 3.0, burnout and cooldown. See the full breakdown on the SWEAT website here, and see FAQs on PWR answered by Kelsey here.

How Long Does PWR Run For?

I’m starting out with PWR 1.0. PWR is broken into 12 week blocks, at the moment going all the way up to PWR 4.0 (which ends up being a year of PWR). Plus, there is the option of completing the 4 week Beginner training before starting your first PWR block. I decided against completing this, as I have enough fitness to start PWR 1.0 (big statement, *praying* this holds true).

What Will I Keep From My Original Routine?

Since starting Yoga, I have experienced incredible benefits to my mental wellbeing, and the improved flexibility (granted: marginal) has been a plus. I love this practice, so I’ll be continuing my weekly Yoga session alongside PWR. The classes I attend are low intensity, beginner level, so I think they will work well for an alternative recovery session too.

How Am I Feeling Now I’ve Started?

I am super excited about starting PWR. I’ve completed a couple resistance sessions and a few LISS sessions already, and I’m really enjoying the format of PWR. I’m keen to continue blogging my experience with PWR as the weeks and months progress, which will hopefully help anyone out there who is looking into trying PWR but isn’t sure whether or not it’s for them! Also, I think it’ll be a fun way for me to track my progress.

Have you done any of the programs on SWEAT? If you have, I’d love to hear about your experiences, comment below!

Feature image credit: Here

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