EVOLVE STrong Online
A full body strength and endurance training program, designed by a Doctor of Physical Therapy to help you feel and perform your best, delivered to you via a custom smartphone app.
A program to help you feel and perform your best
Finding the perfect workout program is overwhelming. There’s so many trends and fads in the fitness industry. Most programs quickly lose track of what most people actually want: to feel great, be healthy, avoid injuries, and do what they love outside the gym.
Since 2017, we've guided countless clients towards feeling great, staying healthy, and excelling in their passions beyond the gym. Based in the outdoor community of Flagstaff, AZ, the majority of our clients don’t want to be gym rats. They want to use their strength training program to prepare them for the things that matter most in life, outside the gym. So, we designed a program to do just that, and we coach it daily to our local Flagstaff community.
Now, we're thrilled to offer you an online version of our EVOLVE Strong program, adapted specifically for home or standard commercial gyms.
Crafted by a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist, our regimen blends functional fitness, strength training, intervals, and injury prevention. Whether you're into running, family time, biking, hiking, or simply want to be ready for life's adventures, the EVOLVE Strong Online will empower you to thrive.
what to expect
3 full body strength and endurance workouts per week.
One mobility, flexibility, and recovery session per week.
Recommendations for additional optional exercise.
All workouts delivered through a custom smartphone app.
Detailed instructional videos for every exercise.
Alternate exercise options for varying equipment and difficulty.
Required and Recommended equipment
We designed the program to be completed with fairly standard home or commercial gym equipment. In an effort to make the program as accessible as possible, we have a small set of required equipment, and a larger set of recommended equipment. The program will make use of everything from the recommended equipment list. However, if you only have the required equipment, we will suggest alternate exercises using only this equipment.
Click here for an equipment list PDF with details about each items, and links to products that we like.
Pricing
$45 per month, with no long term contract.
Frequently asked questions
How do I sign up?
Create an account.
Enter payment details and checkout.
Check your email for a link to download our app, or click here for the Apple Store or Google Play Store
Start training!
Who is this program ideal for? Do I need a lot of gym experience to do it?
This program is ideal for active adults who want to use strength, endurance, and injury prevention training to feel and perform better.
This program is “all levels,” meaning that all exercises can be modified to fit various levels of experience and fitness. However, we do recommend that you are comfortable with some bodyweight movements, such as a squat, lunge, and plank.
This program is also best for people who are visual and audio learners, as exercise instructions are given via videos. If you feel that you learn best through feedback from others, you might seek out a coach or trainer in your local area. You could do a couple of sessions with that individual to learn the basics, and then be off and running with this program.
Who is this program not ideal for?
While this program is designed in large part by a Doctor of Physical Therapy, it is not intended to treat or correct injuries. If you are actively in pain that limits your movement, consider seeking care to resolve that prior to this program.
This program is also not ideal for individual with specific gym-related goals. If you want to PR your bench press or squat, compete in a CrossFit competition, or enter a bodybuilding contest, our program probably won’t get you there. Our program is designed to help active people use strength and endurance training to thrive outside the gym.
Finally this program is perhaps not the best fit for individuals who have little to no movement experience at all. We will be releasing an introductory program at some point in the future to help bridge this gap. In the meantime, you might seek out a local coach to start your journey.
Why are there only three full body workouts per week?
Peer-reviewed research shows that 2 - 4 strength training workouts per week are sufficient to see progress. Three workouts per week provides more benefit than two. A fourth workout may offer some additional benefits, but the increase is fairly marginal. Three workouts per week is a sweet spot that maximizes results and time in the gym.
This program is also not intended to create gym rats. We don’t want you to just become better at gym-based activities. We want you to see and feel the results in your real life. We want to help you to be more active and engaged in your life. And that means that you should spend time doing what you love outside the gym! Again, three workouts is a sweet spot that will give you results without dominating your week.
Finally, we want you to be successful. With exercise, this often means consistently over time. We would rather have a 3x/week program that you actually follow than a 4-5x/week program that feels overwhelming. We also don’t want you to get injured trying to workout hard 5 times a week. Let’s take the long view: 3 well-designed, intentional sessions per week, paired with other activities outside the gym.
In addition to the workouts, we have a mobility session to improve recovery and flexibility. We also have recommendations for additional cardiovascular exercise.
What if I miss a workout?
Simply start back up with the next available workout. If you miss a workout, or even a week of workouts, don’t sweat it. Don’t worry about going back to make up past workouts. We’ve designed our program to balance both consistency and variety, training a wide range of capabilities each workout and each week. When we take the long view of months to years, a missed day or week isn’t that big of a deal. We want a long arc of consistent training over time.
What support is included?
If you are having technical issues with the app, please contact us and we can try to troubleshoot, or send the issue to our developers.
Aside from that, as an online program, no additional coaching is included. All of the exercises have detailed videos and instructions. If you would like more support, contact us and we can set up a virtual coaching session for an additional fee.
How do I cancel?
If you need to cancel your membership, fill out the form below or email evolvestrong@evolveflg.com. We require at least 5 days notice before your billing date, and do not offer refunds.
Learn More About EVOLVE Flagstaff
We’re here to help you feel great and do what you love, for life. Follow us on Instagram @evolveflg, and check out our Youtube Channel for exercise demos and webinars. If you have any questions, don’t hesitate to contact us.