The Coastal Strength & Fitness 2025 Program Explained

(How We’re Helping Busy Adults Hit the Physical Activity Guidelines—Without Guesswork)

At Coastal Strength & Fitness, we’re always refining our training approach to better serve our members. The goal? Help you feel stronger, move better, and live longer—without burning out or getting lost in fads.

That’s why we rebuilt our 2025 training program from the ground up, using the latest Physical Activity Guidelines for Americans as our foundation.

And here's the good news: If you're training at Coastal (or thinking about it), we've designed everything to make it as easy as possible to hit those health benchmarks—with structure, support, and zero guesswork.

Let’s break it all down.

(Listen to the podcast version)

🧠 What Are the Physical Activity Guidelines?

The CDC and the World Health Organization recommend that adults aim for:

• At least 150 minutes of moderate aerobic activity
  (or 75 minutes of vigorous activity) per week

• Two or more full-body resistance training sessions per week

These are the minimums needed to reduce your risk of chronic disease, improve cognitive health, maintain physical function, and increase quality of life.

Yet—only about 1 in 5 adults actually hit these numbers.

Our goal? Help you be that 1 in 5.

✅ How Coastal’s 2025 Program Aligns with the Guidelines

We took those guidelines and asked:
How can we build a program that makes this automatic for our members?

Here’s how the weekly training structure now works:

🗓️ Monday & Wednesday: Strength Days

• Full-body resistance training

• Focused on building muscle, bone density, and functional strength

• Programmed to give the body enough time to recover and grow

✅ This checks off your 2+ weekly resistance sessions

🗓️ Tuesday & Thursday: Aerobic Conditioning Days

• 30 minutes of continuous circuit training

• Designed to elevate heart rate into the vigorous zone

• Helps improve cardiovascular health, stamina, and fat burning

✅ Two sessions = 60 minutes of vigorous activity

🗓️ Friday: Hybrid Day

• Combo of strength training + a 15-minute aerobic finisher

• A perfect “tie-it-all-together” workout to round out your week

✅ Adds an extra 15 minutes of vigorous activity, pushing you to the full 75-minute aerobic goal

🙌 Optional Saturdays:

• Smackdown Team Workout (fun, high-energy endurance session)

• Yoga (for recovery and mobility)

These are bonus options to support your movement routine—but not required to hit your targets.

🧮 What If I Can’t Train 5 Days a Week?

No problem.

Here are two realistic options that still help you meet the guidelines:

👣 Train 2x/Week + Daily Walks

• Attend Coastal Monday and Wednesday (resistance workouts ✅)

• Go on a 20–25 minute brisk walk daily (moderate aerobic ✅)

💪 Train 3x/Week + A Few Walks

• Attend Coastal Monday, Wednesday, Friday

• Friday includes aerobic conditioning (15 min vigorous = 30 min moderate)

• Add a few 30-minute walks throughout the week and you’re there

Need help building your personal plan? That’s what our strategy sessions are for.

💡 Why This Matters (Beyond the Checklist)

Meeting the guidelines isn’t just about checking boxes.

It’s about:

• Preventing injury as you age

• Keeping your independence and mobility

• Being able to enjoy life—travel, grandkids, sports, hobbies

• Living longer and stronger (aka healthspan, not just lifespan)

You don’t need to train like a bodybuilder or run marathons.
You just need a smart plan, real coaching, and consistency.

🎧 Listen to the Full Podcast

Want to hear Gary and Will break down the full thought process behind the new program?

🎙️ Fit For Life Radio Episode #217
👉 Listen to the episode here
(You’ll also find it on Spotify + Apple Podcasts)

Ready to Get Started?

Whether you're brand new to fitness or coming back after a break, our 2025 program is designed to meet you where you're at—and help you stay consistent for the long haul.

👉 Click here to try our 4-Week Smart Start Trial

Let’s build something sustainable.