1-1 online sessions with a qualified expert
Strength & Conditioning Program
by Glen Kelly
Health & Lifestyle Coach | Certified Insulin IQ Coach
PROGRAM DETAILS
Strength & Conditioning Program
by Glen Kelly
English
1-1 Program
35 minutes / bi-weekly
from 250 USD for 5 sessions
Overview
What you'll achieve
Metabolic Health Transformation: improvement in insulin sensitivity, improve key metabolic markers including HbA1c, fasting insulin, and reduced HOMA-IR scores.
Body Composition Changes: build lean muscle while simultaneously reducing body fat, leading to a more defined, stronger physique and improved body composition.
Functional Strength & Endurance: You'll develop real-world strength that translates to everyday activities—carrying groceries, climbing stairs, playing with children or grandchildren, and maintaining independence as you age.
Enhanced Cardiovascular Fitness: Through a combination of steady-state cardio and HIIT, you'll enhance your aerobic capacity, improve heart health, lower blood pressure, and boost cardiovascular endurance. This dual approach trains both your aerobic and anaerobic energy systems, creating comprehensive cardiovascular adaptations.
Bone Density & Joint Health: Improved bone density, energy levels, sleep quality, and mental resilience
Enhanced Energy & Sleep Quality: You'll experience increased daily energy levels, improved mood, and better sleep quality—all byproducts of regular structured exercise. The metabolic improvements from training also help regulate hormones that influence energy and recovery.
Mental Resilience & Confidence: Regular strength training releases endorphins, reduces symptoms of anxiety and depression, and builds mental toughness through consistent challenge and achievement. You'll develop a more positive relationship with your body and gain confidence that extends beyond the gym.
Who this is for
Individuals seeking to improve metabolic health, particularly those with insulin resistance, prediabetes, or metabolic syndrome
People committed to sustainable weight loss and body composition improvements
Those new to strength training or returning after a break
Busy professionals needing time-efficient, results-driven programming
Post-menopausal women concerned about metabolic changes and bone density
What’s included
Customized workout plans with progressive overload strategies
Detailed exercise descriptions and technique coaching
Bi-weekly virtual meetings for progress tracking, assistance and regular assessments
Nutritional guidance aligned with metabolic health goals
Recovery protocols and injury prevention strategies
Program structure
1. Strength Training Program Options
<p><strong>Full Body Program Options: </strong></p><ul><li><i>2 sessions Per Week</i><ul><li> Ideal for beginners or anyone with limited availability. This approach is manageable, supports consistency, and helps you build foundational habits without overwhelming the central nervous system.</li></ul></li><li><i>3 Sessions Per Week</i><ul><li>Perfect for those seeking a more accelerated progression or wanting greater metabolic benefits. This option enhances your results and offers more flexibility for tailored programming. </li></ul></li></ul><p> </p><p><strong>The 4-Day Split Program:</strong></p><ul><li><i>Proven upper/lower body split for intermediates</i><ul><li>By alternating between upper and lower body sessions, you allow each muscle group optimal time to recover and grow, while maintaining frequent training stimulus for sustained progress throughout the week. This approach supports improved insulin sensitivity, increased strength, and more efficient fat loss.</li></ul></li></ul><p> </p><p><i>Other advanced or tailored training program splits available upon request.</i></p>
2. Block Periodization Model
<p>The program uses evidence-based block periodization with three distinct phases:</p><ul><li><strong>Accumulation (Weeks 1-4):</strong> Build work capacity, develop technique, anatomical adaptation</li><li><strong>Intensification (Weeks 5-8):</strong> Increase training intensity, maximize strength gains</li><li><strong>Realization (Weeks 9-12):</strong> Peak performance, demonstrate improvements</li></ul>
3. Comprehensive Support Plan
<ul><li>Customized workout plans with progressive overload strategies</li><li>Detailed exercise descriptions and technique coaching</li><li>Bi-weekly virtual meetups for first month then monthly</li><li>Progress tracking and regular assessments</li><li>Nutritional guidance aligned with metabolic health goals</li><li>Recovery protocols and injury prevention strategies</li></ul>
What you’ll need
FAQs
Still need more clarity? Here are answers to some commonly asked questions.
How is this different from programs I can find online for free?
While free programs provide general templates, this program offers personalized coaching, progressive periodization tailored to your specific goals and metabolic health needs, regular adjustments based on your progress, accountability and support, and education that helps you understand the "why" behind the training. The program is specifically designed to improve metabolic markers like insulin sensitivity, not just general fitness.
Can I do this program if I've never lifted weights before?
Absolutely! The program is designed to meet you at your current fitness level. Beginners start with foundational movement patterns, lighter weights, and higher repetitions to build proper technique and work capacity before progressing to more advanced training. Every exercise includes regressions and progressions to match your ability.
Do I need to train at a gym or can I do this at home?
While gym access provides optimal equipment variety, the program can be adapted for home training with minimal equipment (dumbbells, resistance bands, stability ball). Many exercises have at-home alternatives. Discuss your equipment availability during your consultation to ensure proper program customization.
Will strength training make me bulky?
No. Building significant muscle mass requires years of dedicated training, specific nutrition strategies, and often genetic predisposition. This program focuses on building functional strength and lean muscle that improves body composition and metabolic health. You'll get stronger and more toned, not bulky.
How long are the workout sessions?
Strength training sessions typically last 35-65 minutes including warm-up and cool-down. Cardio sessions range from 20-35 minutes depending on whether it's HIIT or steady-state and your level of fitness. The program is designed to be time-efficient while delivering maximum results.
What if I can only train 3 days per week total?
If you're limited to 3 days per week, we'll implement a full-body strength training approach 2 days per week and add one cardio session, or use a combined training approach where strength and cardio are done in the same session. While results may come slightly slower than with higher frequency, consistent 3-day training still produces excellent outcomes.
Should I do cardio and strength training on the same day?
This depends on your schedule and recovery capacity. Ideally, strength and cardio are done on separate days or at different times of the day to maximize recovery. However, if time is limited, cardio can be done after strength training (not before, as it may compromise strength performance). We'll customize the schedule based on your availability during program design.
How heavy should I lift?
Weight selection depends on the prescribed rep ranges and your current strength level. Generally, choose a weight where the last 1-2 reps of each set are challenging but you can maintain proper form. The program uses RPE (Rate of Perceived Exertion) and percentage-based loading to guide intensity. You'll start conservatively and progress systematically.
How quickly will I see results?
Initial changes in strength and energy often appear within 2-3 weeks. Visible body composition changes typically become noticeable after 4-6 weeks. Significant transformations in strength, body composition, and metabolic markers occur over 8-12 weeks of consistent training. Remember, sustainable results take time, and the adaptations happening internally often precede visible external changes.