Our bodies and brains are meant for strength training. How do we know? Science shows us that by incorporating strength training on a regular basis into our activities, we increase cognitive function, emotional regulation, metabolism AND maintain bone density. That’s a lot of benefits! In addition to strength, Threes believes that having joints that move well before you pick up heavier weight is important for injury prevention. This Level 2/3 program more directly targets strength and includes weekly breathwork classes. Expect a mix of movements with more emphasis given to direct strengthening with weight and resistance bands and less focus on yoga postures.

For more classes on mobility, please go to Full Body Strength + Mobility Level 1/2.

Many of these classes are level 3 which means they are more advanced. In many cases ‘more advanced’ simply means heavier weights are used – at any time you can use less weight or more to tailor the class level to your needs. The key is to start with a weight that feels reasonable and challenging for you – a variety of weights is ideal since different weights/resistances are needed for different muscle groups. The ‘right’ weight to use for an exercise is one with which you can do the movements with calm and steady control, yet be fatigued by the last few reps/movements. The right weight is also the amount that calls your attention to the exercise. In other words, if you mentally check out during strength training, it could very well be a signal to increase the weight.

If you are in the process of creating habits around strength training, please keep this in mind: consistency is more effective than the length of your workout. Ten minutes twice a week will yield better results than 90 minutes every other week. Don’t worry if you don’t have time for a longer workout – just choose a few moves to do or take part of a class on the days where you’re short on time. Consistency is key.

About this program: 

Length of program: 4 weeks or more. Each week includes 3 strength classes plus 1 breathwork class

Types of classes:  Conditioning with bands and weights, Strength Circuits, Physiyoga Flow, Physiyoga Strength, Breathwork

Class Duration: Movement classes range between 12-45 minutes, breath classes are 5-10 minutes

Equipment and Space needs: Long resistance band, 2 mini loop bands, light, medium, and heavy hand weights, chair, wall, 2 blankets, bolster (or several pillows), yoga blocks

Difficulty: Intermediate to advanced, level 2 and level 3 classes

Instructor: Multiple 

Choose this if: You have been dabbling in strength training here and there (or maybe a lot) but you would like a program to follow to help with consistency, mindfulness, and good form. You are familiar with common yoga poses and don’t feel the need for beginner classes. You want moderately paced classes.

Skip this if: You are actively injured/in pain and don’t quite know how to work with that injury in a safe way. (Looking for injury support? Try our Therapeutic classes). You have never lifted weights before and don’t know common yoga poses like downward dog, plank pose, and warrior 2. (Try: Full Body Strength + Mobility Level 1/2 Program or Yoga Pose Specific classes). While this is not a yoga heavy program, some understanding of the postures is recommended.

How to use this program: 

Class are numbered in the upper left corner of each thumbnail on the program page. The first 3 classes of each week are strength based while the 4th class of each week features a different breathing practice to bring focus, stress reduction, and to calm the nervous system. We recommend taking the breath class at least once a week (or multiple times through the week). A short breath class is an excellent addition for mental/emotional wellbeing and overall health. Combining strength training with breathwork is a potent combination to help manage stress.

• Week 1 classes: 1, 2, 3, 4
• Week 2 classes: 5, 6, 7, 8
• Week 3 classes: 9, 10, 11, 12
• Week 4 classes: 13, 14, 15, 16

Though this program is listed as 4 weeks, you could repeat it as many times as you like, gradually increasing the weight/resistance to continue building strength!