Introducing Power: My new 12 week program

Introducing the Power program—my new at-home strength training program

The 12 Week POWER Program is a progressive, three-phase training experience designed to help you build real strength, develop lean muscle, and improve your overall conditioning in a way that feels intentional and sustainable. Instead of focusing on just one goal, this program works on multiple levels at once, helping you get stronger, increase endurance, and support fat loss through body recomposition rather than extreme restriction.

Each phase of the program has a clear purpose. As you move through the 12 weeks, the training evolves to challenge your body in new ways while still building on the foundation you’ve already created. This structured approach allows you to progress safely and confidently, creating results that don’t disappear once the program ends. The goal isn’t just to complete 12 weeks of workouts, but to feel more capable, confident, and in control of your training long after you’re done.
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Who is the POWER program for?

The POWER Program is designed for anyone who wants more than just a good sweat. It’s for those who want to build real strength and endurance and feel confident that their workouts are actually moving them forward. If you prefer having a clear plan instead of choosing random workouts each day, this program gives you structure without taking away flexibility.

It’s also ideal if you train at home but still want results that feel comparable to a gym-based program. The workouts are efficient and purposeful, designed to build muscle and improve conditioning at the same time, so you’re not spending hours trying to “do more” to see progress. Most importantly, this program is for those who are ready to commit to consistency, knowing that real change comes from showing up regularly, not from doing everything perfectly.

The POWER Program is especially well-suited for women in their 30s, 40s, and 50s who want training that supports real life, changing energy levels, and recovery. Each phase is designed to work with your body, not against it, helping you build strength and resilience through every stage of life.

Program structure

The POWER Program is divided into three distinct phases, each lasting four weeks. This phased approach allows your body to adapt, recover, and continue progressing without burnout.
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Phase 1: Strength & Foundation (Weeks 1–4)

Focus
‍Building a strong base through controlled, intentional strength training.

What to Expect
During this phase, you can expect to work with heavier weights while keeping reps in a lower to moderate range. The focus is on building strength intentionally, not rushing through movements. You’ll spend more time paying attention to proper form, control, and movement quality so you feel confident in how you’re lifting and moving. Workouts are structured using a mix of full-body and upper and lower body splits, allowing you to train efficiently while still giving muscles time to recover and adapt between sessions.

Benefits
• Increased strength and confidence
• Improved joint stability and posture
• A solid foundation for muscle growth

This phase sets the tone for the entire program and teaches you how to lift with purpose.

Phase 2: Hypertrophy & Muscle Building (Weeks 5–8)

Focus
Increasing training volume to stimulate muscle growth and endurance.

What to Expect
‍As you move into this phase, training shifts toward moderate weights with higher reps and longer time under tension. This approach places more emphasis on muscle endurance and growth, helping you build lean muscle while increasing your overall training capacity. You’ll notice more challenging sets, including supersets that keep workouts engaging and effective. Many people find this phase especially rewarding as strength continues to improve and workouts start to feel more manageable, even as the challenge increases.

Benefits
• Lean muscle development
• Improved muscle shape and definition
• Increased metabolic demand

This is often where you will start to notice visible changes in how your body looks and feels.
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Phase 3: Conditioning & Performance (Weeks 9–12)

Focus
Combining strength with conditioning to improve endurance and overall performance.

What to Expect
In the final phase, strength and conditioning come together in a more dynamic way. You can expect strength-based conditioning circuits and strategic HIIT-style sessions designed to improve endurance, athleticism, and overall performance. Workouts remain efficient but feel more fast-paced and athletic, allowing you to apply the strength you’ve built throughout the program. This phase helps you finish feeling strong, energized, and confident in what your body is capable of, rather than worn down or exhausted.

Benefits
• Improved cardiovascular fitness
• Increased calorie burn without excessive cardio
• A strong, energized finish to the program
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This final phase brings everything together so you finish feeling powerful, capable, and accomplished.

Key benefits of the POWER program

✔ Progressive, research-backed training structure
✔ Designed for at-home workouts with minimal equipment
✔ Balanced approach to strength, muscle building, and conditioning
✔ Built-in variety to avoid plateaus and burnout
✔ Supports fat loss while preserving lean muscle
✔ Clear schedule so you always know what to do

Every workout is designed to build on the last, making progress feel intentional instead of accidental.
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Why this program works

The POWER Program is built on proven training principles that are consistently used in effective strength and conditioning programs. At the core of the program is progressive overload, which means your body is gradually challenged over time rather than pushed to exhaustion all at once. This steady progression allows you to build strength, muscle, and confidence without feeling overwhelmed or burned out.

Just as important as the training itself is how recovery is handled. The program is designed with strategic volume and recovery in mind, ensuring you’re doing enough work to see results while still allowing your body the time it needs to adapt. This balance helps reduce injury risk, manage soreness, and make it easier to stay consistent week after week.

Variety is also intentionally built into the structure of the program. Instead of repeating the same style of workouts, the training evolves across phases to keep your body adapting while still following a clear plan. This prevents plateaus and keeps workouts engaging without feeling random or chaotic.

Finally, the POWER Program emphasizes balanced intensity. Not every workout is meant to leave you completely drained. By varying effort levels and training focus, the program supports long-term progress and sustainability. Rather than chasing soreness or exhaustion, the focus is on smart progression and consistency, which is what actually drives meaningful, lasting results.
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How to get started

The 12 Week POWER Program is available exclusively inside the Heather Robertson web app, where you’ll also find:

✔ Hundreds of follow-along workouts
✔Additional strength, pilates, HIIT, and mobility programs
✔ Nutrition tools and recipes
✔ Beginner friendly video-based learning guides
✔ A supportive global community

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The bottom line

The 12 Week POWER Program is not about quick fixes or extremes. It’s about building strength, confidence, and consistency in a way that fits your life. If you’re ready to stop guessing and start training with purpose, this program gives you the structure to show up, press play, and trust the process.

Your strongest self starts here.

xo Heather

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