Like most good strength training programs, this program is designed to help you build physical strength. But this program also goes beyond the usual physical focus and addresses some important benefits of strength training for your nervous system and your mind.

To recover from neural circuit symptoms, it’s important to rewire your nervous system and confront the mindsets that contribute to your symptoms. It’s also important to strengthen your proprioceptive system as well as your response to pain and discomfort. Strength training can help you do all those things.

I’ve designed this program based on the research-backed best practices for maximizing the effects of strength training on neuroplasticity and anxiety, as well as my experience of more than 17 years in the health and fitness industry, training clients with mental health challenges. It was also created in consultation with neural circuit symptoms expert Dr. Yonit Arthur.

This program is designed for beginner to intermediate exercisers who are just starting out with strength training or have been strength training consistently for 6 months or less. I want you to be confident that you’re performing this program properly, so I’ve included clear and detailed instructions in the eBook and app.

If you’re more experienced you can still benefit from this program, especially if your goal is to use strength training to help with your symptoms.

There are two versions of this program: one which has 2 workouts per week and the other which has 3 workouts per week. The video lessons, worksheets, workout techniques, and eBook are the same for both programs, the only difference is the number of workouts and the exercises in each workout.

You’ll get the best benefits the more often you train, but you should choose the frequency that’s realistic and achievable for you. If you can work out 3 times per week, choose that program. If 2 sessions per week is realistic for you, you’ll still get a lot of benefits from the 2 day per week program.

If you need to swap an exercise because of equipment constraints, injury, or to match your current strength or ability level, alternate exercises are included within the app. You’ll be able to easily switch the exercise and track it in your app.

This program uses basic gym equipment including dumbbells, a barbell, a power rack, a bench, a cable machine, resistance bands, and battle ropes. Any commercial gym should have all of this equipment. Some well-equipped home gyms will also have this equipment. If you don’t have the equipment for a specific exercise, I’ve included alternate exercises within the app.

Each workout should take approximately 1 hour to complete.

This is a DIY program designed to guide you through workouts on your own. There is no ongoing coaching included. If you need help with the app, Everfit provides technical support. For one-on-one coaching programs, contact me.