FAITHFULLY STRONG HOME WORKOUT (FEMALE)- SOVEREIGNSTRENGTHCO

Four-week progression Week Training target 1 — Foundation Start with 2 rounds per circuit to assess recovery, technique and knee response 2 — Consistency Progress to 3 rounds where comfortable 3 — Strength Increase dumbbell weight slightly when all repetitions are controlled 4 — Progress Maintain 3 rounds and improve weight or repetitions without sacrificing form Important training guidelines Weight selection: Choose dumbbells that make the last 2–3 repetitions challenging, with good technique. Warm-up: Begin every strength session with 5–7 minutes of gentle movement. Cool-down: Finish with 3–5 minutes of easy movement. Knee care: No lunges, jump squats or deep squats in this programme. Avoid any exercise that provokes or increases knee pain. If pain persists, the knee swells, locks or gives way, seek a physiotherapy or medical assessment. Fat loss: Circuits and walking support fitness and energy expenditure. Nutrition, recovery and consistency remain important for changes in body fat. Progress: Track the weights used, completed rounds, energy levels and knee comfort.