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Sustainable Strength is an energizing at-home program designed to build functional strength for life.

Enrollment open until Friday, June 11th. Course available June 13th.

Functional strength for life

Weight training is a great way to improve your overall fitness, strengthen your bones, improve your balance, and challenge yourself in a new way.

Too often, weight programs are focused exclusively heavy lifting and maximum fatigue. Not only does this create a risk of injury, but it is also time-intensive and leads to burnout.

This is why we created Sustainable Strength – an energizing 8-week strength training course that you can do at home, including professional instruction. This course will teach you a variety of strength training moves, build your physical and mental strength and confidence, and leave you feeling energized.

These workouts are designed for you to do in 45 minutes or less, in your home, with just a few simple weights (We’ll even help you identify and obtain the weights that are right for you!)

Sustainable Strength is for…

Beginners Who Want to Learn How To Use Weights Safely

If you’re interested in exploring strength training for the first time, but you don’t know where to start, this is the course for you. We will introduce you to a variety of strength training movements with clear video instruction. We offer a variety of modifications to accommodate all levels.

Experienced Exercisers Who Want Variety

If you’ve had some experience with using weights and you’re seeking a home program to motivate you, challenge you, or introduce you to some new movements, Sustainable Strength is for you. In addition to the initial 8-week program, we are also providing all premium students with all the tools they need to continue programming effective and efficient home workouts.

Athletes Looking for Effective Cross-Training

As Athletes ourselves, we designed this course with athletes in mind. We wanted to make something that would be a great complement to other athletic pursuits such as running, biking, rock climbing, tennis, backpacking, and swimming. If you are an active person, and you’re seeking a targeted and efficient at-home cross-training program to improve your performance in sport and prevent injuries, this course is for you.

Aging Exercisers

Making a course that was suitable for aging exercisers was very important to us. In fact, it was personal. We wanted a course that would be great for our parents and anyone in the 50+ age group. Coach Mikel specifically incorporated movements that will help you maintain good bone density, improve balance, and prevent injury so you can have functional fitness for life.

All Genders

The idea that weightlifting is only for men is outdated and limiting. We’re here to dispel that myth (along with other parallel myths, like “weight training makes you bulky.”) If “getting jacked” is your goal, there are ways to do that, but that is not this program. This program is designed to help you feel strong, toned, energized, and confident.

The creators of Sustainable Strength

Co-Founders, The Workout Today

We created our The Workout Today as a response to a problem we had: we couldn’t find approachable workouts that made us feel  great without a lot of hassle. Since then, our vision has evolved to helping our community reach their daily potential – including the Sustainable Strength course.

Certified Trainer, Yoga Instructor & Founder, Make You Wanna

A decade of experience in the health and fitness industry has shaped my well-rounded approach to teaching. I hold certifications in NASM, CrossFit, Olympic weightlifting, and kettlebell training, and have 600hrs of formal yoga training and experience leading 200hr yoga teacher trainings.

Meet Coach Mikel

Hi everyone – I’m Coach Mikel Blount, and I’m partnering with The Workout Today to bring you Sustainable Strength.

My approach to teaching: I always give you options, because movement isn’t one size fits all. I want to challenge you to move with attention and intention, giving your body the opportunity to tell you what feels good, where you can push, and what you need. That is what Sustainable Strength is all about.

The workouts in this course are simultaneously approachable, challenging, meditative, and at times experimental… but they always feel good. I view movement as the ultimate privilege and I am so excited to share the fun of strength training with you. See you in the course!

What people are saying…

Testimonials from Sustainable Strength students

“Sustainable Strength was a life saver, more so during pandemic. Coach Mikel demos the moves then breaks down the exercise for quicker learning. This program has me reevaluating whether I’ll ever join a health club again!” – Jack K.

“I signed up for this course after recovering from some chronic illnesses that reduced muscle mass and strength. I found the course to be so well designed and laid out that I looked forward to the workouts! They took less than an hour, had great tutorials, a balanced routine with warm ups and cool downs, and I am stronger and more confident at the end of 8 weeks. I plan to integrate the workouts into my weekly routine. I feel more grounded and have more endurance (I notice this on my hikes). Highly recommended for any age (I am almost 70.)” – Jane F.

“I am usually a runner, but I’m also a college student, and when I returned to campus for the spring semester, they had us on pretty tight lockdown. Even if I couldn’t get out and run, I could always work on strength training. I set up my yoga mat in my dorm room between a desk and a bed, packed a dumbbell, and kept track of everything in my workout journal. On grey days when everything just seemed so strange because of our new COVID-era reality in college, it felt so good to be able to feel strong and engage in the challenge of the program.” – Katie T.

“I really enjoyed the Sustainable Strength program and found it a more structured way to incorporate more strength training into my marathon running training than what I ordinarily do. It was fun to try something new and learn some different exercises. The explanations of how to do the exercises in the tutorial videos were clear and straightforward, with ways to modify them also included. Many thanks!” – Pat M.

“I was an active person before, but this is the first time that I have incorporated heavier weights (10-25lb dumbbells) into my workout routine. Sustainable Strength made it easy for me to start without intimidating me. They provided in depth how-to videos for every single movement, so I could always double check if I had proper form. I took my time and did the course over about 15 weeks (rather than 8) and I still found it very valuable. The best part for me is that weights are now a regular part of my workout routine, and I feel much stronger and healthier because of it. I do lots of heavy lifting at work, and I feel more equipped to do my job safely thanks to Sustainable Strength.” – Lizzie K.

“Thank you for helping me discover and expand my physical & mental potential. Now that I’m more comfortable exercising with weights, I can’t wait to see what my body has in store for me a year from now.” – Landry T.

“Sustainable Strength is accessible and achievable and has helpful training. The best part is it’s all on your own pace. Three times a week for eight weeks is quite doable. Each week builds from the previous. I particularly like the mobility segment each week which loosened up muscles and opened flexibility. I feel fit and strong and ready to wake up for tomorrow!” – Paul K.

Sustainable Strength is the only at-home workout program I’ve enjoyed. And as a result, it’s actually worked. I’ve lost some fat, gained some muscle, and I generally feel stronger and less fatigued on a day-to-day basis. My brother saw the program in action (I couldn’t help but send him a couple videos of me showing off the new weight movements I learned) and he plans to join me for Sustainable Strength’s next course. And naturally I’ll make a competition out of it. I highly recommend this program for anyone that is willing to invest in their health.” – Nathan H. 

What you get when you join:

An 8-week at-home strength training program

Each week consists of three workouts: two strength workouts, plus one optional mobility focused workout to complement your core training. This a comprehensive strength building program. There is a big difference between doing random workouts and following a program. All of the workouts and each of the weeks throughout Sustainable Strength are carefully designed to build on your previous work, and make you stronger and more mobile over time.

Professional video instruction for every single movement in the program

Every single movement we prescribe will be linked to a video tutorial by Coach Mikel explaining the movement and providing options and modifications to increase/decrease the challenge to suit your personal fitness level and goals.

6 on-demand guided workout video classes to kick off the program

To kick off the program, and get you right into the swing of things, the first two weeks of workouts are all available as fully recorded video classes so you can just follow along with Coach Mikel. (You’ll still have the option to do these two weeks self-guided as well if you prefer.)

Lifetime Access

Miss a week? Want to repeat the course every six months? No problem. You will have lifetime access to the course. Premium Students will also receive all course upgrades and improvements we ever make to the course – a great lifetime value.

Personal support to help you get the most out of Sustainable Strength

Peter, Keeley, and Mikel will be available via email throughout the duration of the 8-week program to answer your questions. All Premium Students will also have the opportunity schedule a remote 1-on-1 video Coaching Session with Coach Mikel to help further customize the course or answer questions.

Premium Students also receive access to...
  • A 1-on-1 remote coaching session with Coach Mikel
  • A 45 minute “Yoga for Strength” video, led by Coach Mikel
  • A template and toolkit to design a personalized next phase of the program after you finish the course
  • 8 custom workout playlists
  • Access to all future Sustainable Strength upgrades and cohorts – as the course improves over time, you’ll receive all improvements. This is a great value. We’ve already improved the course since Cohort 1 based on excellent student feedback.

What makes Sustainable Strength different?

The internet is full of great workouts. In fact, we offer free workouts to our readers every week over at TheWorkout.Today. That said, there is a big difference between doing workouts and following a specific, guided program.

This course is an integrated program with world-class coaching that you can access on your own time, from your home. If you’re interested in leveling up your fitness, rather than spending your time searching for resources, you will find all that amazing information distilled here into a clear and actionable program. 

By the end of the course, you will have the confidence and skills you need to incorporate functional, sustainable strength training into your workouts for the rest of your life. 

What equipment do I need for this course?

You can follow the Sustainable Strength program with a minimum of 1 kettlebell or 1 set of dumbbells. With just one or the other, you will get 80% of the benefit from the course. That said, for the full experience and 100% of the benefit, we recommend 2 sets of dumbbells (one heavier and one lighter) and 1 kettlebell.  

We’ve created a handy guide to help you identify the right weights for you, which we’ll share with you after you sign up for the course. We’ll also share resources about some of the best places to buy weights right now.

Join Sustainable Strength

Enrollment is open until Friday, June 11th. Course is available June 13th.

Our Money-Back Guarantee

This investment is 100% risk-free. If you try Sustainable Strength and don’t find the course valuable, we’ll happily refund your full payment within 30 days from the start of the course.


What is this course all about?

This course will help you get stronger through at-home, weight training. This course is an at-home strength training program that will give you the tools and skills you need to build a sustainable at-home weight training habit that will last a lifetime. This course will teach how to safely and effectively use weights (kettlebells and/or dumbbells) at home. The course is designed to be 8 weeks long, but our hope is that the skills and movements you learn through those weeks are ones you will use for the rest of your life. 

By the end of the course, you will be stronger and you will have the knowledge and confidence to safely incorporate weights into any of your home workouts. You’ll see some meaningful progress right away as you move through the program. Over time, as you continue your training, the benefits will compound. We believe that with appropriate effort and a willingness to learn and try new movements, you have the capacity to change the trajectory of your body, mind, and spirit.

How does this course work?

This course is 8 weeks long, plus a “Warm Up Week” to ease you into the course. Each week there are three workouts: 2 strength training workouts and 1 optional mobility workout.  All of the workouts are designed so you can do them at home, with just a couple simple weights (dumbbell and/or kettlebell). All of the workouts are designed to take 45 minutes or less.

The workouts are pre-programmed in digital and printer-friendly formats, and all of the movements in each workout are linked to professionally instructed videos by Coach Mikel so you can learn new movements as they come up. 

To give you a jump start on the program, the first two weeks of the program are available as on-demand full video classes with Coach Mikel that you can follow along with as you learn the movements.

Why should I take this course now?

Investing in your health and fitness is one of the very best investments you can make. The returns are high: A stronger body, a clearer mind, improved confidence, the ability to participate in more activities, greater longevity … the list goes on. If now isn’t not a good time to invest in your health, when is?

Who is this course for?

This course is suitable for many different types of students, including:

  • Beginners who want an exercise program and want to learn how to strength train safely
  • Experienced exercisers who are seeking variety
  • Athletes seeking effective cross-training
  • Aging exercisers
  • Adult humans of all genders and ages (as long as you are interested in learning!)

 For more on these categories, please read our section above titled “Sustainable Strength is For…”

Who is this course NOT for?

This course is not for people who are: 

  • Too busy to fit two or three 45-minute workout sessions per week into their schedules
  • Not interested in using weights
  • Looking for a “get ripped quick” scheme. This course is about building sustainable strength. It is not about maximizing hypertrophy or “getting big,” nor is it about shedding large amounts of body weight overnight. Changes to your body are possible and even likely as you become stronger and more fit, but they are not a primary purpose of this course.
  • Just beginning their fitness journey. If you’ve never done bodyweight workouts and/or you rarely exercise in any form, we recommend you subscribe to The Workout Today first. Bonus – it’s free! From there, once you feel ready to expand your horizons, then you can sign up for a future cohort of Sustainable Strength.
I’ve never used weights before. Can I take this course?

Yes! We do recommend you have some experience doing basic bodyweight movements (squats, lunges, etc) prior to enrolling.

I am an experienced athlete/exerciser with weight training experience. Is this course too basic for me?

No. Strength training is a little like running: It never gets easier, you just get stronger. If you’re an advanced athlete, you may choose to modify the movements so that you are doing slower and/or heavier reps and longer holds or even an extra set here or there. But you will definitely be challenged if you want to be – we even offer challenge versions of many of the movements.

Is this course gender inclusive?

Yes, absolutely.

I’m a woman thinking about taking this course. Doesn’t strength training make women look bulky?

The idea that strength training automatically makes you look bulky is a myth. There are certain training regimes, like those used by bodybuilders, that are focused on increasing muscular hypertrophy (which in plain English basically just means muscular enlargement), but that is not what this course is about. Sustainable Strength is designed to improve strength, balance, and coordination. We don’t promise to “change your body” but if you follow the program there is a good chance you may lose body fat and increase muscle tone as a side effect of gaining fitness and strength.

What’s the difference between the Essential and the Premium experience?

All students, whether in the Essential or the Premium experience will receive the following:

✔ An 8-week at-home workout program with 3 workouts per week (2 strength + 1 mobility)

✔ A complete movement video library

✔ 6 full-guided workout video classes to kick off the program

✔ A downloadable schedule of workouts

✔ Lifetime access to all material

✔ Yoga for strength video with Coach Mikel

Students who sign up for the Premium Experience will ALSO receive the following:

✔ A 1:1 zoom meeting with Coach Mikel for individualized coaching and questions (optional)

✔ A template and toolkit to design your own program, so you can mix it up for years to come

✔ 8 custom workout playlists – 1 for each week

✔ Lifetime access to all future course upgrades and cohorts

How long is this course?

This course is designed to last 8 weeks, plus a kick-off “Warm Up” week. You can complete the course at your own pace, at any time – the course will be waiting for you whenever you’re ready to start.

That said, if you want to follow along with your Sustainable Strength cohort via our weekly motivational emails, the first week, Warm Up Week, will begin on Sunday, May 9th.

How long do the workouts take?

Sustainable Strength workouts will take most students 45 minutes or less, including Warm Up and Cool Down. However, the workouts are scalable, so depending on how mellow or intense you make them, the workouts could take less or more time for you.

It was important to us to design workouts that you could start, finish, and then be out of the shower in under an hour. Any longer than that, and we didn’t think it would be a sustainable program for most people. And of course, we’re all about sustainability.

How long do I have access to the course?

All students will have access to the course for life. Students who sign up for The Premium Experience will also have access to all future course updates, enhancements, and bonuses.

What if I fall behind?

Don’t worry about falling behind — while you are welcome to follow along during the 8 weeks with your cohort, this is a self-paced course that you can do on your own schedule. Each workout is clearly laid out so you can spend your time taking action instead of reviewing tons of content.

Sustainable Strength also comes with lifetime access, so you can take a break from the material if you’ll be out of town, moving, or just get swamped for a week or two. You’ll have this resource for life. It will always be there when you’re ready.

If you make changes or add content to future versions of this course, will I get access?

Students who sign up for The Premium Experience will also have access to all future course updates, enhancements, and bonuses. This is a great value as we continue to make this course even more valuable. As an example: among other new upgrades, the Cohort 1 Premium students are receiving access to 5 new video classes when Cohort 2 launches.

Are there any prerequisites for this course?

No. That said, a general baseline level of fitness is helpful (i.e. you occasionally exercise for 20+ minutes). It’s not required, but helpful. No matter what level you’re currently at, we focus on offering options and modifications to meet you where you’re at. All of the movements in the program come with an accompanying video in which Coach Mikel will carefully teach you the movements, and suggest modifications to suit your level and preferences.

What equipment do I need? How will I get it?

You can do Sustainable Strength workouts with a minimum of 1 kettlebell or 1 set of dumbbells. With just one of these, you will get 80% of the benefit from the course. That said, for the full experience and 100% of the benefit, we recommend 2 sets of dumbbells (one heavier and one lighter) and 1 kettlebell. 

When you enroll in Sustainable Strength, we highly recommend that you take the opportunity to invest in weights if you don’t already have them. Weights are non-perishable and will literally last a lifetime. If you don’t invest in yourself now, when will you? There is no better time than today! 

We’ve created a handy guide to help you identify the right weights for you, which we’ll send to you after you sign up for the course. We will also share resources about the best places to buy weights online right now.

Is it OK to start with just 1 or 2 weights and potentially add some in the future?

Absolutely! This is a great way to go about it. You have lifetime access to the course, so as you learn more about your own body and what weights feel good, you will naturally feel inspired to add to your weight collection. That said, the course is easiest to do without modifications if you at least have 2 sets of dumbbells – one lighter and one heavier.

How much room do I need in my house?

Strength training takes less room than you think. A good visual for how much room you might want is two yoga mats laid down, side by side. You may enjoy using a mat or carpet for some of the movements to pad the surface for your body.

Who designed this course? What are their qualifications?

This course was designed by Coach Mikel Blount, with input from Peter Koehler and Keeley Tillotson.

Here’s the origin story: Peter and Keeley, founders of The Workout Today, used to go to a small gym in Portland, Oregon for their own training. Coach Mikel was one of the coaches at the gym, and she quickly became one of Peter and Keeley’s favorite coaches thanks to her holistic, practical approach to gender-inclusive strength training and yoga. Coach Mikel has a decade of experience in the health and fitness industry, including certifications in NASM, CrossFit, Olympic weightlifting, kettlebell training, and 600hrs of formal yoga training. When Peter and Keeley began designing Sustainable Strength, Coach Mikel was our first choice to lead program design and provide video instruction. Our philosophies were closely aligned, and we’ve since partnered to create this course.

Will I have access to Coach Mikel and/or Peter and Keeley during the course?

Yes, all three of us will be engaged during the 8 weeks after the program officially launches: We’ll be available over email to answer questions, provide feedback, and share notes with all students to address common pain points.

All Premium students will also receive a 20-minute 1:1 coaching video session with Coach Mikel (this is optional of course, but encouraged, especially for students who want special modifications for an injury or consultation on form.)

Why is weight training good for me?

Weight training is a highly effective and efficient way to: 

1) Build strength 
2) Improve bone density (very important as you age!) 
3) Prevent/mitigate injury
4) Improve balance and coordination
5) Contribute to healthy aging

And those are just the physical benefits! Some of our favorite parts of weight training are the mental and psychic benefits. Unlike intensive cardio, weight training is a little slower and more deliberate. It can even be downright meditative sometimes. More often than not, weight training workouts often leave us feeling accomplished, centered, and energized.

I have a knee/wrist/shoulder injury. Can I take this course?

It depends on the injury’s severity and its recency. We offer modifications for people with limited mobility or range of motion in certain joints. That said, we encourage you to reach out to us to ask about your specific injury and whether it will be too limiting for the course. Depending on the injury, you may also want to consult with your healthcare professional to see if they have any concerns.

I am pregnant, can I take this course?

Yes, this course is safe to do while pregnant, in particular during your first and second trimesters. You may want to add modifications depending on how advanced your pregnancy is and your physical limitations. The general advice around pregnancy is that you should continue to engage in whatever sorts of fitness activities you were doing before you were pregnant. So if you have never used weights before, starting for the first time during your pregnancy may not be advisable. You should consult with your healthcare professional. Don’t worry, we will be here for you in the future if you decide to delay until after your pregnancy.

What age groups is this course designed for?

This course is designed for all adults. If you are under 18, you should check with your parents, doctor, and/or athletic coach to see if they have any concerns before proceeding with this program.

What is a “mobility workout”?
The purpose of a mobility workout is to optimize functional joint movement by pushing the joint through active and passive ranges of motion. Mobility exercises engage your small muscle groups to build strength around your joints while also expanding your range of motion. 

I don’t live in the United States. Can I take this course?

Yes, absolutely. The course is designed so you can each workout on your own schedule. 

Once I finish the course, what should I do next?

You will have lifetime access to the course. Some students will want to start over and do it again, perhaps adding weight or more advanced modifications. But we find that most people naturally go through workout “seasons.” So after you finish Sustainable Strength, you may naturally find that you want to focus more on running, rock climbing or yoga. Or you may find you want to return to bodyweight workouts like we offer at The Workout Today, but occasionally incorporate weights using your newly-honed skills. Then, after you cycle through that phase, you may find yourself drawn back to Sustainable Strength.

Further, for Premium students, we are offering two ways to continue to level up your Sustainable Strength experience:

1) We will provide a template so you can design your own effective variations on our program. This way you can get variety while still benefiting from the structure of a program.

2) You will get access to all future course updates and bonuses. 

What’s your refund policy?

This investment is 100% risk-free. If you watch the video lessons, try the workouts, and still don’t find the course valuable, we’ll happily refund your full payment within 30 days from the start of the course.

I have a question that’s not on this list, how can I contact you?

Send us an email at move [at] theworkout [dot] today with the subject “Sustainable Strength” in the subject line.

Some people choose static.

Others choose growth.


We only have one life. And we only have one body.

Our physical and mental health might be our most valuable assets. 

The choice is yours: Do you want to remain static, or do you want to evolve, grow, and flourish?

We designed Sustainable Strength to help you build strength for life. This course is an investment in yourself that will pay dividends for years and decades to come. If this isn’t worth it, what is?

Let’s take this step together.

In a year you will be a year older. If you’re not willing to invest in your body, mind, and spirit now, then when?

Get started now.

Enrollment open through Friday, June 11th.


If you have any questions or concerns about the course, email us. We’re happy to help.