Train to Build Intermediate Has The Solution

These metabolism boosting and muscle building workouts are organized into a concrete plan that will finally give you the results you’ve been looking for.

Train to Build Intermediate helps you to build a faster metabolism, lose body fat, and gain good-looking muscle.

Yes, you need to build muscle!

Society has taught women that having muscle is a bad thing.

Nothing is further from the truth…

Here’s why building muscle is so valuable:

1) Building muscle is the only way to change the shape of your body.

Cardio training can make you smaller, but oftentimes it comes at the expense of losing muscle. As a result, you may end up a smaller version of you, but still have no muscle tone, strength and look that you thought you'd have.

Muscle is the tissue that gives the body the shape that you want.

Nothing else can do that.

2) Muscle speeds up your metabolism.

There’s no arguing about the fact that people with more muscle mass burn more energy even when they are resting. That means that their metabolism speeds up, and they don't have to do tons of cardio to burn calories. Muscle does it for them.

Burn more energy, get results faster.

It’s as simple as that.

3) More muscle allows you to be more flexible with food.

Because you have more muscle mass, your metabolic rate is higher and you burn more energy.

This is not a reason to not care about your diet at all and eat unreasonably.

But it is true that you don’t have to worry about eating out and eating some treats every now and then.

If you've ever said: "I can't even look at XWZ and I gain weight!" then chances are that you haven't built enough muscle yet.

4) Muscle is very protective against issues related to blood sugar dysregulation, such as diabetes.

When you have plenty of muscle, that muscle literally clears excess glucose from your system, and it’s being used instead of stored as body fat. Everyone thinks that the best way to prevent diabetes is to lose weight, but it's even more important to build muscle.

5) Muscle helps you to stay independent longer because you are stronger.

If you don’t want to rely on others to put your carry-on in the overhead compartment on an airplane or carry your grocery bags, and if you want to keep up with your (grand)kids, you need to be physically strong -- there's no way around that.

6) When you are strong, also your bones will be much stronger.

Your muscles attach to your bones, so by strengthening your muscles you also strengthen your bones.

This is especially important for women who are approaching or already in menopause because without strength training, we can lose bone mass fast -- as fast as 20% in the first 5 years in menopause! But with regular strength training, you can prevent that.

7) Building muscle is so good for mental health.

There’s a lot of research that shows that strength training can be as effective for treating mental health problems as medication, but without negative side effects.

8) Building muscle builds confidence and resilience.

When you lift weights, something magical also starts happening outside of your workouts: You show up more authentically, you carry yourself differently, you are truly proud of yourself, and you become unshakeable!

What Clients Are Saying About Train to Build Intermediate

How Train to Build Intermediate is Different from Other “Programs”

Train to Build Intermediate:

Uses moderate to heavy weights which stimulate muscle growth and development

Repeats the most important movements several times a week, to maximize the muscle growth and fine tune the technique

Is focused on progressive overload (more weight over time or more difficult movements over time) which is what actually helps you get stronger

There is plenty of rest time between the sets to allow for proper recovery time, so that you can do the next set with maximum strength again and therefore build more muscle

You work at your own pace, not trying to keep up with anyone else, which maximizes your strength gains and minimizes injury risk

The biggest focus is on full body, compound movements, which give you the most efficient results.

YouTube Videos, “Influencer” Workouts and Bootcamps:

Use mostly very light weights that don’t stimulate the muscles enough to make a change in your strength, looks or metabolism

Are focused on getting hot and sweaty and burning calories, giving the illusion of burning more fat

Workouts are different every single time, which means that there is no way that they can maximize strength and muscle gain

The pace is so fast that you don't have time to catch a break or find the weights that are right for you, so end up using the same weight for biceps curls and deadlifts. That means you are leaving a lot of gains on the table because you can deadlift a lot more than you can curl!

Do a lot of small, unhelpful movements that “burn”, therefore giving you the false impression of muscle building but having a very little impact on your body.

More Client Testimonials

What You Get with Train To Build Intermediate

1) New muscle building, metabolism boosting workout plan every month that consists of three workouts a week. You can print the plan out and take with you wherever you work out

2) A structured workout plan where the exercises are put together in a detailed, carefully planned order

3) Demonstration videos for every single exercise and additional notes as needed for more complex exercises

4) Workout tracking sheet that you can print out and where you can write down your weights, sets and reps. You can also use any workout tracking app or buy a workout planner if you’d like to. However you do it, I highly recommend keeping track of your workouts

5) Private, Members Only Facebook group for form feedback, accountability and any workout related questions. Kersten is in the group answering questions 5 days a week

6) You can add on private text messaging and form checks with Kersten if you’d like to get individualized support in addition to or instead of the Facebook group

And most importantly, strength, more muscle, leaner body, and all the amazing health benefits mentioned above!

You can cancel your subscription anytime.

Save Money While Getting Great Results

Here’s what you can replace with Train to Build Intermediate:

On average, a single session with a personal trainer costs $80-$150

Working with a personal trainer 3x/week means a monthly investment of $960-$1800

Add to that a gym membership, which is another $40-$65 a month

The total cost for all this is $1000-$2000 per month!

With Train to Build, your investment is only $39 a month.

If you already have weights at home, you don’t need a gym membership.

In addition to a high quality workout program every month, you can always get feedback to your form in our private Train to Build Facebook group.

It really doesn’t get better than that!

Even More Client Testimonials

Minimal Equipment Needed -- At Home and Gym Options Available

Required: 

Dumbbells

Short and long resistance bands.

That’s it!

If you have these tools, you can do the program successfully at home.

Optional:

Barbell and some machines

There are some optional exercises that you can do with gym machines, kettlebell, TRX suspension trainer etc. It’s okay if you don’t have these tools or if you can’t or don’t want to get them. As long as you have dumbbells and bands, you can successfully do the program!

Time Commitment: 

45 – 70 minutes per workout

3x/week

The Testimonials Keep Coming...

Frequently Asked Questions

How often do I get new workouts?

Once a month. Each month consists of 3 workouts that you repeat every week for 4 weeks. After that, you will get access to the next month’s workouts.

How many months is the program for?

This is an ongoing program and new workouts will be added every month. You get these workouts until you cancel.

Why only 3 different workouts per month? I would like more variety.

Because based on my 11 years of experience as a personal trainer both in person and online, I know that this works. You will get best results when you stick with one plan for the entire month.

Too many people make the mistake of changing their workouts up every single day and end up doing 12-15 different workouts per month… This is NOT an effective strategy to build strength and muscle definition effectively.

Read the testimonials above to see what results women have gotten with 3 workouts a week, repeated over the course of one month.

I’m afraid I won’t get results if I don’t do different workouts more often than just 3x/week.

This is exactly why proper phasing of your workouts is important. In this program, each month has a specific focus and therefore different number of reps and sets. This structure is where the gains come from.

What equipment do I need?

Dumbbells or a barbell (just dumbbells are is enough but if you have access to both, that’s even better), a long resistance band and a booty band.

Later in the program there are options to use machines too, but it's okay if you don't have access to them because I always offer a substitution that can be done with dumbbells, bodyweight or bands.

Can I do other workouts in addition to this program?

You could, but there is no need to. The only thing that will really help you is to walk 8-10K steps every day. More is okay too if you’d like and if you have the energy.

Mobility and stretching are always great, so yoga or other form of light movement is going to complement this program well.

There is no need to do extra cardio or HIT. Sometimes less is more.

How long do I have access to these workouts?

For as long as you are enrolled. You can also download and save the workouts that you’ve already done, so you can also use them later if you’d like to.