{"id":441947,"date":"2026-05-23T18:36:35","date_gmt":"2026-05-23T18:36:35","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/441947\/"},"modified":"2026-05-23T18:36:35","modified_gmt":"2026-05-23T18:36:35","slug":"it-took-me-two-or-three-years-before-i-picked-up-a-weight-a-trainer-shares-the-exact-weekly-workout-routine-that-helped-her-fall-in-love-with-strength-training","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/441947\/","title":{"rendered":"\u201cIt took me two or three years before I picked up a weight\u201d\u2014a trainer shares the exact weekly workout routine that helped her fall in love with strength training"},"content":{"rendered":"

Welcome to Workout Diaries<\/a>, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.<\/p>\n

Cassidy Kmetz is a certified personal trainer based in Miami, Florida. She\u2019s renowned for her strength training programmes for women, with a following of more than half a million across Instagram<\/a> and TikTok<\/a>.<\/p>\n

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But Kmetz hasn\u2019t always been confident in the weights room. \u201cIt took me two or three years [of training] until I actually picked up a weight,\u201d she tells Fit&Well.<\/p>\n

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\u201cI started out with resistance band workouts and I was afraid of lifting. I was afraid of being bulky and I had no idea how to use the machines. All of that was really intimidating and there was a lot of fear around it.\u201d<\/p>\n

Now, she\u2019s not only got a solid strength training routine for herself, but she\u2019s developed a programme that women all over America are using to build strength.<\/p>\n

Kmetz\u2019s training focuses mainly on building strength in her core and glutes. She does incorporate some upper-body training, but prefers to focus on her lower body and core. \u201cI found that I was already engaging my upper body a lot during daily tasks and it\u2019s easy to engage it in full-body moves,\u201d she tells Fit&Well.<\/p>\n

Here’s what an average week of training looks like for Kmetz\u2026<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

Cassidy Kmetz\u2019s weekly workout routine<\/p>\n

Monday
Glutes and hamstrings workout<\/p>\n

Tuesday
Core and glutes workout<\/p>\n

Wednesday
Back, biceps and core workout<\/p>\n

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Thursday
Glute-focused leg workout<\/p>\n

Friday
Upper-body and core workout<\/p>\n

Saturday
Glute-focused leg workout<\/p>\n

Sunday
Rest day<\/p>\n

Cassidy Kmetz\u2019s tips for developing a consistent exercise routineFind active hobbies<\/p>\n

Kmetz strength trains most days, but on days she feels tired, she\u2019ll skip the gym. Instead of spending the day on the couch, she has active hobbies she can turn to. \u201cMy goal is to work out at least five times a week but if I have an off day, I\u2019ll play padel or go on a walk,\u201d Kmetz says.<\/p>\n

Choose micro goals<\/p>\n

\u201cPick one micro goal each week \u2013 maybe that means finally hitting your protein goal or aiming for 30g of protein with each meal,\u201d Kmetz says. \u201cGiving yourself those micro goals are key to keeping yourself motivated so you feel like you\u2019re getting somewhere. You have that sense of achievement, and you feel motivated to keep achieving things and eventually turn it into a part of your daily routine.\u201d<\/p>\n

Workout according to your circadian rhythm<\/p>\n

\u201cI\u2019m not a morning girl,\u201d Kmetz says. \u201cI like to work out during the time that I usually crash. So that\u2019s around three or three thirty in the afternoon.\u201d<\/p>\n

Reflect on your goals regularly<\/p>\n

\u201cIf I was really trying to figure out how to motivate myself, I would reflect on my goals and understand where I want to be, and try to remember how I\u2019m going to get there by showing up for myself,\u201d Kmetz says.<\/p>\n