Save Your Training Across Devices
Your progress works on this device now. Create a DAD member account to back it up and continue on another phone or device.
Build confidence, learn the basic movement patterns and create a training routine you can sustain.
Start lighter than you think you need to. Learn the movements, leave each session feeling capable of coming back, and build from there.
Complete every required workout in DAD WOMEN BEGINNER to unlock 10% off the DAD store. The Daily Challenge is not part of this requirement.
Week 1 Of 4
Guided DAD Women Workout
Log your sets, reps and weights, use the full-screen guided player and let the app handle your rest timing and workout summary.
Learn the movements. Use a controlled weight and finish every set with reps still available.
Keep the same exercises and add 1–2 reps where form remains strong.
If you reach the top of the rep range comfortably, add a small amount of resistance.
Repeat the strongest version of each session, then review your progress before the next block.
Train within your current ability. If you are pregnant, recently postpartum, returning from injury or have a medical condition that affects exercise, get individual guidance from an appropriate qualified professional before starting or modifying a programme.
