How to Mix Strength Training Into Your Weekly Routine

We know many of you love to mix things up — maybe you weave in cardio, Pilates, walking, or other forms of movement throughout the week. Or maybe you’re training for a race but still want to keep strength training in your routine. That’s not only okay — it’s encouraged.

One of the best parts of the Wilma app is how flexible it is. You can easily swap workouts, move things around, and make your week work for you. There’s no “right” way to follow a program, only a sustainable one.

The 3 Strength Workouts We Recommend Each Week

If you’re using the gym plan and want to prioritize three out of the five workouts each week, here’s what we recommend you hit consistently:

• Legs & Glutes

• Push (Chest, Triceps, Shoulders)

• Pull (Back, Biceps)

  
  

These three sessions create a balanced, full-body strength foundation. They target all of your major muscle groups, support posture and joint health, and help you feel strong in everyday life.

If you can fit in more, amazing. If three is what works for you right now — that’s still incredibly effective.

Why Strength Training Matters

Strength training offers so many benefits, including:

• Increased muscle and bone strength

• Better posture and joint support

• Improved metabolism and energy

• Reduced risk of injury

• More confidence in daily movement

And the best part? You don’t need to lift every day to see results. Even three days a week can make a meaningful difference.

Make It Work for Your Life

Your schedule, your energy, and your season of life matter. Some weeks might include more strength, others more cardio or rest. The key is staying consistent with what supports your body best — not what feels perfect on paper.

Use the Wilma app to move workouts around, repeat your favorites, or skip what doesn’t serve you that week. This is your routine.

Have Fun With It

Movement should feel empowering, not punishing. Explore the workouts, find what you enjoy, and notice how your body responds. And don’t forget to let us know which workout you loved most this week — we’re cheering you on every step of the way.

You’re doing an amazing job showing up for yourself.