Your Guide to Express Strength

Your Guide to Express Strength

Prepare to take your strength training to the next level with our brand new…


Inspired by the Reset Challenge, Coach Olivia May has designed the Express Strength Program with a focus on improving your strength and beating your PBs, without spending hours in the gym.

With two levels available, Express Strength prioritises progression, ensuring you are continuously challenged and achieving results.

So who’s it for? Express Strength is the Program for you if you:

✓ Want to achieve a full body transformation through strength training.
✓ Want to take your strength training to the next level, but are short on time.
✓ Want to focus on compound lifts and hit new PBs.
✓ Enjoy 30-45 minute gym or home workouts.

✓ Are determined to become a more disciplined version of yourself.

Plus, every Move With Us Program is paired with our proven approach to nutrition. You'll receive access to customisable Meal Guides tailored to your goals and a library of 1200+ macro-friendly recipes to help you learn how to nourish your body, fuel your workouts, and achieve the best results possible.


Our Express Strength Program is now available to join with weekly intakes commencing every Monday. For our Platinum Members, Express Strength can now be accessed in your MWU App. And as this is a Program, it is available any time throughout the year! 📲

For now, let’s dive into exactly what you can expect from this Program! Keep reading to find out more.

How is Express Strength different from the Reset Challenge?

Level 1 of the Express Strength Program is heavily inspired by the Reset Challenge, programmed by Coach Olivia May and Rachel Dillon, however includes a few adjustments.

In this 6 Week Program, you'll notice:

✓ Familiar strength sessions from Reset, now shorter in duration.
✓ A 3, 4, or 5-day training split for Level 1 and a 4, 5, or 6-day training split for Level 2.
✓ Exclusion of sculpting sessions.

✓ An additional full-body workout weekly.

But what about Coach Olivia’s Power Program? Let’s take a look!

Curious about our Power Program? Find out more here.

Let’s uncover more of the training that you can expect in Coach Olivia’s NEW Express Strength Program.

With Express Strength, the workouts range from 30-45 minutes and incorporate mostly barbell and dumbbell exercises, so the busy girls don’t need to waste time waiting for machines. If you’re short on time, aim to prioritise the main compound lift, followed by accessory supersets and core finishers. You are also welcome to reduce the number of sets if needed.

The programming behind the workouts focuses on triphasic periodisation, breaking the training blocks into isometric, eccentric, and concentric phases, and prioritises progression with two levels available. It is highly recommended that you complete Level 1 before Level 2, as Level 2 is an extension of Level 1 with more advanced training styles and training volume.

Training all three phases of a movement is a super effective way to develop muscle strength, size, and challenge lifts that an individual may find quite simple.

What to expect in each Level of Express Strength?

In Level 1, there are added pyramid sets in major compound lifts, training to failure, contrast sets, core finishers, and plenty of mobility in warm-ups.

Some experience with resistance training is recommended. The exercises featured are easy to follow, however, there are varied tempos throughout the Program that may be challenging for those who are new to training.

Level 2 includes further advancements with pyramid sets (promoting high and consistent workload within an exercise), pre-fatigue methods (overloading target muscle to promote muscle growth), training to failure (increasing intensity), German volume training (for muscle growth and training muscle fibers that aren’t usually used), contrast sets (increasing strength, power and force development) and giant sets (for muscle endurance and perfect for time constraints).

Level 2 has significantly more volume than Level 1, so it’s recommended to pay attention to varying tempos and pick realistic weights for the specified volume.

Which Nutrition Goal should I choose for the Express Strength Program?

Let’s explore our nutrition goals for Express Strength, our Program is designed to improve your strength and hit your PBs without having to spend hours in the gym! We understand that everyone’s goals are unique, so it's essential to choose a nutrition goal that aligns with what you want to achieve throughout this Program. 

Let's explore your goal options:

Muscle Gain: This goal is ideal if you are wanting to start, or continue your muscle growth journey with Express Strength, providing you with a surplus of calories to fuel your strength workouts and hit those PBs! You will find yourself having more energy than usual when you select muscle gain which means you can push harder in your training and optimise those strength goals throughout this program.

Maintenance: If you want to start or continue focusing on your strength journey without entering a surplus just yet, the maintenance goal is a great choice! You'll maintain a steady calorie intake to support your workouts and make progress in your strength training whilst avoiding weight fluctuations. Embracing balance and maintaining progress is what this goal is all about.

Both: This goal places you in a slight calorie deficit to encourage steady weight loss whilst promoting muscle maintenance at the same time. For beginners in weight lifting you may be able to experience both fat loss and muscle growth. However, if you are more experienced in lifting and looking to increase your muscle mass, we would recommend a goal of Muscle Gain instead!

Lose Body Fat: This goal involves a significant calorie deficit for those primarily focused on losing body fat. While our Express Strength workouts are designed to encourage muscle gain and building strength, this doesn’t mean you can’t enter this program and lose body fat!  Consistency in nutrition is key, and our Meal Guides and healthy recipes are here to simplify your journey and make it easier and more enjoyable for you.

Regardless of the goal you choose, our Express Strength Program will support you in achieving your desired results.

Frequently Asked Questions

When can I join Express Strength?

Express Strength is now available, with new intakes beginning every Monday. 

As soon as you confirm your order, you will receive instructions via email on how to access our MWU App and begin preparing for Day 1.

You’ll enjoy 12 weeks of full App access if you choose to join this Program separately or explore our Membership options for 12 months of App access. 

Is this Program included in the Platinum Membership?

Yes! When you sign up for our Annual Platinum Membership, you receive access to ALL available MWU Programs and Levels for 12 months, as well as access to ALL upcoming Challenges launched in the next 12 months.

For our Platinum Members, you will be able to access the Express Strength Program via the Change Program in your MWU App.

1️⃣ Simply click on your Profile pic to open up your App menu
2️⃣ Select Change Program
3️⃣ Click on the ‘Programs’ tab to view all current available Programs
4️⃣ Select the Express Strength Program
5️⃣ Choose your preferred start date

6️⃣ Complete your onboarding questionnaire

What’s the difference between Level 1 and Level 2?

Level 2 is a progression of Level 1 with more advanced training styles and training volume. It is highly recommended that you complete Level 1 before Level 2.

What training experience is required?

To complete this Program, some experience with resistance training is advised. However, if you're new to the gym and want to complete Express Strength, we suggest allowing yourself more time to complete each workout, as you navigate new techniques and have longer rest periods.

Does this Program include Home and Gym options?

Yes! You can switch between home and gym workouts by toggling between the dumbbell and home icon at the top of your screen in the Workouts tab.

What equipment do I need?

A standard gym should provide all the equipment required to complete gym workouts.

If you're completing Express Strength from home, you'll need:

  • A Yoga Mat
  • A Set of Dumbbells
  • Booty Band
  • Floor Sliders
  • Skipping Rope
  • Resistance Band or Power Bands
  • Bench or Box
  • A Kettlebell

If you have any further questions about the Express Strength Program, don’t hesitate to reach out to us at 📧 or click the chat button to talk to our friendly Team today → 

Our MWU Team is always here to help keep you accountable, and provide you with all the support and guidance that you need to succeed ❤️

Let's get started on your journey to a stronger, more confident you!