What is a program?
A program is a structured training plan that gives you a clear schedule of workouts to follow, helping you stay consistent and work toward your goals. Each program is designed to support steady progress through progressive overload, with the flexibility to customize your workout schedule to fit your routine and goals.
How long are programs?
Alive programs typically range from 4 to 10 weeks, with select programs, such as our pregnancy program, spanning up to 40 weeks.
What is the difference in the difficulties (Beginner, Intermediate, and Advanced) of each program?
As you increase the difficulty of the program you’re enrolled in, you’ll see more compound and barbell movements, more unilateral movements, more supersets, and, in some cases, additional sets per exercise. There’s no need to rush to a higher difficulty before you’re ready, any program can be made more challenging by increasing the weight you use. Listen to your body, prioritize what feels safe, and push yourself at a pace that works for you!
How do I reorder my program workouts to accommodate my schedule?
When viewing your active program’s weekly schedule, you can reorder the workouts/rest days by clicking and dragging on the right side of the row.
Why are workouts in a program sometimes repeated?
Repeating workouts is an important part of progressive overload, which gradually increases the challenge of your training over time. Consistently practicing the same movements within those workouts helps your body adapt by improving coordination, technique, and strength, while giving you a reliable way to measure progress and gradually increase weight, reps, or other training variables.
Which program should I start with?
Everyone’s journey is different, so the best program to start with is the one that fits your goals and lifestyle. Alive was designed with multiple goals in mind — strength, confidence, consistency, and empowerment. Inside the app, you’ll find detailed descriptions for each Program and Challenge, as well as difficulty level, workout length, weekly split, and full schedules so you know exactly what to expect. The best program for you is the one you can stay consistent with, and you really can’t go wrong!
How do I restart a program?
If you’ve already completed the program, you can restart it by tapping the Restart Program button at the bottom of the program page.
If you haven’t finished the program yet, go to the program settings by tapping the three-dot icon in the upper-right corner of the program screen, then select End Program. Once the program has ended, you’ll be able to restart it as usual.
Can I enroll in multiple programs?
While you can enroll in as many programs as you’d like, we recommend following one program at a time to get the best results from that program.
Can I customize my own program?
Alive programs are thoughtfully designed by our team of trainers to provide a structured, evidence-based path toward your fitness goals. Each program builds over time through progressive overload, gradually increasing the demands of your training through changes like added sets or reps, supersets, or more challenging movement variations. While we recommend following the program as closely as possible to get the most out of its intended progression, you can always make adjustments when needed, including selecting exercise alternatives, to listen to your body and support your individual needs.