So you want to be in your STRENGTH ERA?

Your Strength Era is about building a body that feels capable, strong and confident, without making fitness your whole life.

Lets explore your plan…

YOUR STRENGTH ERA

What does it actually mean?

Your Strength Era is about building muscle, fuelling your body and developing the physical confidence to do more of the things you love.

THINK: strength. confidence. capability.

YOUR FOCUS

01 — BUILD MUSCLE & STRENGTH

Your muscles are designed to adapt. When you challenge them through resistance training, they respond by becoming stronger and, with the right nutrition and recovery, can grow. Strength training also supports bone health, balance and physical function — so it's not just about what you can lift in the gym, but what your body can do for you every day.

03 — PROGRESS OVER PERFECTION

Getting stronger doesn't mean smashing yourself into the ground every session. Your body needs a reason to adapt, which is where progressive overload comes in — gradually increasing the challenge over time. That might mean lifting a little heavier, doing an extra rep or simply feeling more confident with a movement. Small improvements add up.

You can't build a stronger body without giving it something to work with. Protein provides the building blocks for muscle repair and growth, while carbohydrates help fuel your training. Eating enough of both — alongside a varied, balanced diet — gives your body what it needs to train, recover and adapt.

02 — FUEL YOUR BODY

04 — MOVE BEYOND THE WORKOUT

Your 45-minute workout isn't the only movement that counts. Walking to the shops, taking the stairs, carrying your bags or getting outside for a walk all contribute to your overall activity. Think of exercise as one piece of the puzzle — and everyday movement as everything happening around it.

YOUR PLAN

2 strength sessions this week.
Include protein at each main meal.
Give your muscles time between sessions.
Notice one thing that feels easier or stronger.

YOUR FIRST STRENGTH SESSION

Exercise

Sets

Reps

Squat

2-3

8-12

Romanian Deadlift

2-3

8-12

Bicep Curl

2-3

8-12

Shoulder Press

2-3

8-12

Row

2-3

8-12

New to weights? Start lighter than you think you need and prioritise learning the movement. As it becomes comfortable, gradually increase the challenge.

WHERE’S YOUR PROTEIN?

30g of protein in each main meal is plenty to maintain healthy muscle growth.

** And no this doesn’t need to mean living off chicken and rice, here are some of our favourite high protein foods to incorporate into your meals:

Now lets make it stick!

Life gets busy. We get it.

But you don’t have to figure it all out alone.

Nu Era offers you a PT and a Nutritional Coach, all in your back pocket. Here, we’re not big on restrictive diets, endless cardio, or giving up the things you love. Join us here at Nu Era to build habits that last and create a new, healthier you. Our 12-week course will help you build a healthier life one small habit at a time, as well as give you access to 1:1 personal coaching to keep you on track. Because wellness doesn’t have to mean all-or-nothing.