Challenge Template: Strong and Steady

This article is about the Strong and Steady Challenge template that is available in the Engagement Rx System when the company has Challenges enabled for their portals.

The Strong and Steady Challenge highlights the importance of strength training for overall well-being and quality of life.

Default Template Settings and Recommendations

• Duration of Challenge: 4 phases/4 weeks 


• Participation Type: Group


• Recommended Time of Year: Any time of year


• Program Completion Type: Minimum tokens, 1100


• Activity Allowed: Current and all previous phases

Purpose/Benefits of the Challenge

Over this 4-week challenge, participants will learn about why strength training is important, how it can benefit them in their daily life, different exercises they can try, and they’ll begin creating the habit of a strength-training routine. This challenge is an excellent way for your team to cultivate a stronger, healthier lifestyle, and appreciate the benefits of regular strength training.

Outline of Challenge Phases

Phase 1 (Days 1-7): Introduction to Strength Training

Theme: Understanding the basics of strength training and how to avoid common deterrents when starting a new exercise routine.

Phase Completion Type: All Required Activities

Required

• Use the Strength Activity Tracker: Exercise for at least 15 minutes 3 times this week. (150 tokens)


• Read the article “A New Exercise Routine: Avoiding Common Pitfalls.” (100 tokens)


• Complete the flow “The Basics of Strength Training.” (100 tokens)

Optional

• General: Join a group exercise session (100 tokens)

Phase 2 (Days 8-14): Explore and Diversify

Theme: Begin to build consistency with strength training habits by continuing to log days; this is also a week to determine which strength training activities will become a part of a weekly routine.

Phase Completion Type: All Required Activities

Required

• Use the Strength Activity Tracker: Exercise for at least 15 minutes 3 times this week. (150 tokens)


• Read the article “Safely Increasing Your Workout Intensity.” (100 tokens)

Optional

• General: Try a new outdoor sport or activity (100 tokens)

Phase 3 (Days 15-21): Consistency and Community

Theme: Focus on consistency in order to create habit and reach out to others to build a community of support.

Phase Completion Type: All Required Activities

Required

• Use the Strength Activity Tracker: Exercise for at least 15 minutes 3 times this week. (150 tokens)


• Read the article “Proper Breathing.” (100 tokens)

Optional

General: Share a favorite outdoor exercise spot with a friend. (100 tokens)

Phase 4 (Days 22-28): Creating Goals for the Future

Theme: This phase's focus is on making strength training a part of life by beginning to set goals and involving other people.

Phase Completion Type: All Required Activities

Required

• Use the Strength Activity Tracker: Exercise for at least 15 minutes 3 times this week. (150 tokens)


• Complete the flow "Creating a SMART Goal for Strength Training." (100 tokens)

Optional

General: Discuss your strength and fitness goals with a friend. (100 tokens)