The Simple Strength Program | Sarah McFadyen
SARAH MCFADYEN FITNESS
Your Free Full Body
Strength Program
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MOVEHAPPY FITNESS
Free Workout for Busy Women
The
Simple
Strength
Program

One workout. Repeat it 2 to 3 times a week. Get stronger, build muscle, feel consistent.

1 Routine
2 to 3x Per Week
Gym or Home
Beginner Friendly
Sarah McFadyen
@sarahmcfadyen
letsmovehappy.com
From Sarah
Stop winging it.
Start here.

This program is built around one idea: simple, done consistently, beats complicated every single time.

You don't need more workouts. You need better ones, done consistently. I see so many women jumping between programs, adding more sessions when they're not seeing results, and making their routine so complicated that showing up feels hard. A 20-minute routine you repeat for 4 to 6 weeks will change your body, confidence and strength MORE than a complex program you quit after two sessions.

Three Reasons Why Simple Works Better
๐Ÿ”
Repeating the same movements makes you better at them
Your technique improves, you feel the right muscles working, and you can focus your energy on lifting heavier rather than figuring out what to do next.
๐Ÿ“ˆ
Progress needs repetition, not variety
Strength and muscle are built by doing the same movements and gradually asking more of your body each week. That is it. That is the whole formula.
โœ…
Simple is the only thing you will actually stick to
Consistency beats perfection, always. Show up, do the work, repeat.
2 to 3x
Per Week
Rest at least 1 day between
2 to 3
Sets
Per exercise
8 to 15
Reps
Per set
60s
Rest
Between sets
"
My clothes fit my body better, I have more self-confidence, and my mental health and self-talk has improved so much.
I'm a working Mum with 2 small children, so I needed something that could work around my lifestyle. Sarah helped me change my mindset on what a healthy lifestyle looks like and broke it down into baby steps. This is a life changing program that is so much more than just exercising.
Marites K.
"
She helped me fall in love with movement. That's huge for me as it's something I always resisted.
She helped me release the shame and guilt and instead move into more empowering perspectives. She works with you at your own pace and keeps you accountable without the guilt. Anyone would be lucky to work with her.
Gina B.
02
Your Plan
How to Use This Workout

Follow this structure over 4 weeks. Each week builds on the last. Trust the process.

WEEK 1
Get Comfortable
Focus: learning the movements and showing up

This week is about form, not load. Use lighter weights and focus entirely on moving well. Don't worry about lifting heavy right now. Focus on showing up and on your form.

  • Start with a weight you could comfortably do 20 reps with
  • Go slow, especially on the way down, and notice which muscles are working
  • Begin logging your weights and reps from session 1 so you have a starting point
WEEK 2
Fine-Tune Your Form
Focus: dialling in technique and building the mind-muscle connection

Keep the same weights as Week 1. This week is still about form, not load. Now that the movements feel more familiar, go deeper. Slow things down and really feel each muscle working.

  • Same weight as Week 1, resist the urge to go heavier just yet
  • Slow the lowering phase to 3 seconds to build control and connection
  • Ask yourself: am I feeling the right muscle? If not, adjust your position
  • Keep logging so you have a clear baseline heading into Week 3
WEEK 3 + 4
Progressive Overload
Focus: doing a little more than last week, every session

This is where real progress happens. Your job now is to beat last week's numbers in at least one of these ways each session:

+ Reps
Do 1 to 2 more reps than last session
+ Weight
Once you hit 15 reps, add 1 to 2.5kg next session
+ Tempo
Slow the lowering phase to 3 to 4 seconds
  • Small increases every week add up to significant results over time
  • If you are still working toward 15 reps, focus on reps before adding weight
  • After Week 4, keep going. This program works for as long as you keep progressing

Ready to stop guessing and get a plan built specifically around your goals, schedule, and lifestyle?

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03
The Program
Your Full Body Workout
# Exercise Sets Reps Rest Form Notes
1 Chest Press Chest ยท Triceps Dumbbell or Barbell 2-38-1560s Elbows at 45ยฐ from your body, not flared wide Lower slowly 2 to 3 seconds on the way down
2 Back Row Lats ยท Rhomboids ยท Biceps Dumbbell, Cable or Machine 2-38-1560s Lead with your elbow toward your hip, not your wrist Pause and squeeze your shoulder blade at the top
3 Romanian Deadlift Hamstrings ยท Glutes Dumbbell or Barbell 2-38-1560s Hinge at the hips, back flat, weight stays close to legs Stop at the hamstring stretch, drive hips forward to stand
4 Squat Quads ยท Glutes ยท Core Dumbbell or Barbell 2-38-1560s Hinge at hips and sit back into heels for more glute emphasis Stay more upright in your torso and you will feel more quad
5 Standing Overhead Press Shoulders ยท Triceps Dumbbell or Barbell 2-38-1560s Slight bend in knees, engage core before you press Press straight up, lower slowly with full control
6 Dead Bug Deep Core ยท Stability Bodyweight 2-36-8/side60s Press lower back into the floor and hold it there throughout Lower opposite arm and leg slowly, 3 to 4 seconds per rep
Session Log
Exercise Session 1 Session 2 Session 3 Session 4 Session 5 Session 6
Chest Press
kg x reps
kg x reps
kg x reps
kg x reps
kg x reps
kg x reps
Back Row
kg x reps
kg x reps
kg x reps
kg x reps
kg x reps
kg x reps
Romanian DL
kg x reps
kg x reps
kg x reps
kg x reps
kg x reps
kg x reps
Squat
kg x reps
kg x reps
kg x reps
kg x reps
kg x reps
kg x reps
Overhead Press
kg x reps
kg x reps
kg x reps
kg x reps
kg x reps
kg x reps
Dead Bug
reps/side
reps/side
reps/side
reps/side
reps/side
reps/side

Choose a weight where the last 2 to 3 reps feel genuinely hard, but your form stays perfect. If you finish a set and could easily do 5 more, go heavier. If your form breaks down before 8 reps, go lighter. That challenge zone is where results happen.

04
Fuel Your Training
Nutrition Basics

You don't need a perfect diet. You need a consistent one. Here's what actually matters.

๐Ÿฅฉ
Protein First
Protein builds and repairs muscle. Aim for 0.8 to 1g per pound of bodyweight daily. The higher end of this range is better for building muscle. Chicken, eggs, fish, Greek yoghurt, tofu, and protein shakes all count.
๐Ÿš
Don't Fear Carbs
Carbs are your body's preferred fuel for training. Rice, oats, sweet potato, and fruit give you the energy to train hard and recover well. Eat them, especially around your workouts.
๐Ÿฅ‘
Healthy Fats Matter
Fats support hormones, joints, and overall health. Avocado, nuts, olive oil, and oily fish. Include them regularly. They also help you feel full and satisfied between meals.
๐Ÿ’ง
Hydrate
Even mild dehydration reduces your strength and energy. Aim for 2 to 3 litres per day, more on training days. Tired and flat? Drink water first.
Recovery
๐Ÿ˜ด
Sleep 7 to 9 hrs
Muscle is built while you rest, not while you train. Sleep is non-negotiable.
๐Ÿ—“๏ธ
Rest Days
Take at least 2 rest days per week. Overtraining slows progress.
๐Ÿง˜
Stretch + Walk
Light movement on rest days speeds up recovery and reduces soreness.
๐Ÿฝ๏ธ
Eat Enough
Under-eating kills progress. You need fuel to recover, adapt, and grow stronger.

Want a plan tailored to you and the accountability to actually follow through?

I'm currently taking on 1:1 clients. This guide gives you the framework. Personalized coaching gives you the strategy, the check-ins, and someone in your corner every step of the way so you never fall off track again. That is how you build real, lasting results.

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