Sunshine Fitness
Strength Training Program
(Included in your membership)
Designed to help you walk into Sunshine Fitness feeling confident and strong — no matter where you’re starting.
If you’re new to strength training or you’ve been coming to the gym but aren’t sure what to do, this program gives you structure, guidance, and confidence.
You don’t need experience.
You just need a place to start.
This program was designed to help you walk into the gym knowing exactly what to do.
Why Strength Training Matters
Strength training isn’t about bulking up.
It’s about building a body that supports your life.
Strength training helps you:
Feel stronger and more capable
Increase energy and metabolism
Protect joints and bones
Release extra fat
Improve balance and mobility
Support mental and emotional well-being
Stay independent as you age
Building strength is one of the most powerful things you can do for long-term health..
The 60-Day Focus
We recommend following this program for 60 days to build consistency and confidence.
Over 60 days, you’ll:
Learn how to use the machines
Create a sustainable routine
Track real progress
Feel stronger week by week
Recommended frequency:
2 days per week – great place to start
3 days per week – ideal for progress
4 days per week – excellent if your schedule allows
You choose your pace. The program supports you either way.
HOW THE PROGRAM WORKS
Start each workout with optional cardio (5–30 minutes, based on your time and energy).
Alternate between Upper Body and Lower Body/Core workouts.
On each machine, begin with 1 set of 10 reps, then gradually build toward 3 sets over time.
Choose a weight that feels doable at first — strength builds quickly with consistency.
Finish with stretching to support recovery, mobility, and long-term joint health.
TO USE THE APP:
Set your goal of how many days a week you are commited to.
Choose your gym location (Video Tutorials for each machine are here!)
Follow the upper-body and lower-body workouts
Track your weights, reps, and cardio
Repeat weekly and build strength over time
Simple. Clear. No guesswork.
The app makes it easy to stay consistent and motivated.
With the app, you can:
Track workouts digitally
See progress over time
Save weights automatically
Track cardio minutes
Watch machine tutorial videos
Follow a 60-day structure
Rather use paper in person?
If you prefer paper, that option is always available.
These are located in the gym.
Same program and structure
You can switch to the app anytime.
Video Tutorials
Every exercise in this program has a short video that shows:
How to set it up
How to use it safely
Proper movement and form
Choose your gym location below to access the videos for your facility. You can also find these videos in the app.