Your goal before Day 1
Know when you will train, have the right equipment ready, understand how to work at your level and record a clear starting point.
28 Days Strong
Prepare to feel ready
A little preparation now will make it much easier to show up when life gets busy. Use this page to get your schedule, full equipment set, starting measurements and mindset ready before Day 1.
Your before-Day-1 checklist
Work through these in order. Each should take only a few minutes.
- Choose three realistic Week 1 workout windows.
- Gather your recommended dumbbells, kettlebell and resistance band.
- Review how to select weights and modify movements.
- Complete your personal audit and choose your reason.
- Record your optional Day 1 measurements.
- Review your meal plan and create a practical shopping list.
Preparation guidance
Open any section when you need more detail.
1. Schedule your workouts
Choose three 25-minute windows and one backup window. Add them to your diary as appointments.
- Avoid relying on finding spare time.
- If you miss one, use the backup window or continue with your next planned workout.
- Do not double up as punishment—one missed day does not undo your progress.
2. Gather all of your equipment
Recommended starting equipment:
- Upper body: 1–2 kg (2.2–4.4 lb) dumbbells.
- Lower body: 4–5 kg (8.8–11 lb) dumbbells.
- Kettlebell: a recommended starting weight of 8 kg (17.6 lb).
- Resistance band: light to medium.
- Enough clear, stable floor space to move safely.
These recommendations will get you started. As you become stronger and more confident, you can gradually expand your collection. Always prioritise control and good technique.
Useful extras: an exercise mat, viewing device, water, towel and supportive training shoes where appropriate.
3. Prepare your workout space
- Clear enough stable floor space to move safely and remove trip hazards.
- Set out your dumbbells, kettlebell and resistance band before pressing play.
- Position and charge the device you will use.
- Keep your mat, water and towel nearby.
- Tell those around you when your 25-minute training time will happen.
4. Record your Day 1 measurements
Measurements are optional and are only one way to notice progress. If you choose to record them, measure your chest, waist, hips, upper arm and thigh.
- Use the same tape and body landmarks.
- Measure at a similar time of day in similar clothing.
- Keep the tape level and comfortably snug—not pulled tight.
- Repeat under similar conditions on Day 28.
5. Make nutrition easier
- Review the recipes and swap anything unsuitable for your needs.
- Choose meals you genuinely have time to prepare.
- Check your kitchen before writing the shopping list.
- Prepare one or two helpful basics and keep easy options available for busy days.
The meal plan is support, not a test. Your next helpful choice matters more than a perfect day.
6. Make a plan for difficult days
Decide what your minimum version will be. On a low-energy day, put on your training clothes, begin the warm-up and reassess after five minutes. You can continue, modify or choose gentle movement.
Complete this: “I want to feel stronger because…”
Safety: Stop if you experience sharp pain, dizziness, chest pain or unusual shortness of breath. Seek appropriate medical advice before beginning if you have health concerns, are pregnant, recently gave birth or are returning after injury or surgery.
You are ready.
Start where you are. Use what you have. Build strength one 25-minute workout at a time.