Hey, it’s Jay and Aaron here…
Did you know that when Jay and I first started working out together, we were on the same schedule—but not the same page?
We showed up to the gym at the same time, but we weren’t actually training together. Jay had her own workouts, usually a mix of lighter weights and full-body circuits. She was consistent, no doubt—but I could tell something wasn’t clicking. Her goals were solid, but the path she was taking wasn’t giving her the progress she deserved.
As someone who thinks like a coach, I saw it before she did: what she really needed was a focused strength training plan—something built around progressive overload, not random effort. More importantly, I wanted us to support each other in the process. Not just be in the same space, but build something aligned.
Eventually, she saw it too. Once we committed to a shared lifting schedule, everything shifted.
Today, we follow the same weekly strength program. Our weights, pace, and modifications vary—but we move with the same intention. Some days, one of us lifts heavy while the other focuses on recovery. Other days, Jay adds in extra dumbbell work to elevate her heart rate while I stay the course on strength volume.
The key? We stay flexible, communicate openly, and back each other—especially when stress, hormones, or life throw curveballs.
This alignment hasn’t just made us more consistent—it’s elevated everything.
For Jay, lifting heavy has supported hormone health and bone density. For both of us, it’s improved metabolic function, energy, mental clarity and long-term resilience. But the biggest benefit? The strength it’s added to our relationship. Training with a shared plan has deepened our trust, accountability, and connection—even when our workouts look different.
This week, we’re sharing the 3-day strength split that got us in sync. It’s built to be flexible, customizable, and focused on momentum—not perfection. Because when your workouts align, so does everything else.
What's Inside
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Workout Alignment: Moving in the Same Direction
You don’t need to match reps, weights, or workout styles to train in sync.
But when your goals, schedule, and mindset align—momentum follows.
These days, Jay and I follow the same strength training split. Our workouts aren’t identical, but they’re intentional. We check in, adjust based on energy and recovery, and know we’re both working toward the same vision—even if our approaches look different day to day.
That shared direction is what changed everything for us.
This week, we’re inviting you to explore what training alignment could look like in your relationship—whether it’s a shared plan, a shared schedule, or simply showing up for each other with consistency and support.
Because the real strength? Comes from moving forward together.
📊 Why It Works
Couples don’t have to train together—but working out in sync can elevate more than just your health.
According to a PureGym survey, 40% of couples exercise together at least once a week.
Physchologist recognize that shared workouts = shared motivation, satisfaction, and momentum for happy couples.
Why it works:
You keep each other consistent
You bond through shared effort (and a little sweat)
You move toward mutual goals—even if your methods differ
But what about couples who don’t train together?
Here’s what can hold them back:
Different fitness goals or energy levels
Scheduling conflicts
Need for independent time or self-care
Fear of competition or “unequal” progress
Your solution?
Focus on shared intent.
The alignment happens when you both commit to movement—whatever form that takes.
🤝 Do This Together
Follow our 3-Day Split Program
→ Customizable for strength, toning, or active recovery
Structure:
3 strength days/week
Active recovery on non-lifting days (walk, stretch, mobility, sauna, or fun movement)
🗓️ Day 1: Push (Chest, Shoulders, Triceps)
Goal: Build upper-body pressing strength + definition
Sample Workout:
Barbell Bench Press — 4 sets x 6–8 reps
Dumbbell Shoulder Press — 3 sets x 8–10 reps
Incline Dumbbell Chest Press — 3 sets x 10–12 reps
Lateral Raises — 3 sets x 12–15 reps
Triceps Overhead Extension — 3 sets x 12–15 reps
Triceps Rope Pushdown — 3 sets x 15–20 reps
🗓️ Day 2: Pull (Back, Biceps)
Goal: Strengthen posterior chain + build arm definition
Sample Workout:
Pull-Ups or Assisted Pull-Ups — 3 sets x 6–10 reps
Barbell Bent-Over Rows — 4 sets x 8–10 reps
Lat Pulldown — 3 sets x 10–12 reps
Dumbbell Bicep Curl — 3 sets x 12–15 reps
Hammer Curl or Rope Curl — 3 sets x 12–15 reps
Face Pulls — 3 sets x 15–20 reps
🗓️ Day 3: Legs + Core
Goal: Build lower-body strength and core stability
Sample Workout:
Barbell Back Squat — 4 sets x 6–8 reps
Romanian Deadlifts — 3 sets x 8–10 reps
Walking Lunges — 3 sets x 10 reps per leg
Leg Press — 3 sets x 12–15 reps
Hanging Leg Raises — 3 sets x 12–15 reps
Weighted Planks — 3 rounds, 30–60 seconds each
⚡Customizing It to Your Level or Goal
For Strength Gains: Choose heavier weights (RPE 7–9), 60–90 sec rest between sets
For Toning/Endurance: Lighter weight, higher reps (12–15+), 30–45 sec rest
Beginner? Reduce to 2–3 sets per exercise or cut 1–2 movements and focus on form
Advanced? Add supersets, slow eccentrics, or intensity techniques (e.g. drop sets)
How We Adapt
Jay: Heavier weights for legs, glutes, and back; lighter weights + higher reps for shoulders, arms, and triceps (for better mind–muscle connection and joint longevity)
Aaron: Prioritizes progressive overload and strength-based rep ranges across all muscle groups
Both of us: Stick to compound lifts as the foundation—squats, deadlifts, presses—for total-body strength and efficiency
We don’t always train side by side—but we follow the same structure. It helps us stay consistent, aligned, and connected—even if one of us is in the gym and the other is stretching in the sauna.
💡 Stat Boost: Adults who strength train 2–3x/week experience a 15% lower all-cause mortality rate.
Why? Because muscle is metabolic, and it:
Regulates blood sugar
Strengthens bones
Improves longevity and energy
Fuels confidence and discipline
And for couples?
It is one of the most underrated tools for building trust, consistency, and mutual respect.
💬 Couple’s Check-in Prompt
How do our current workout routines help—or hinder—each other’s energy and consistency?
📈 Momentum Marker
This week’s small shift:
Pick 2–3 aligned workout days. Whether you’re lifting together or just sharing the same time block, let your routines run in parallel.
Because when your actions reflect your shared priorities—progress compounds.
🔁 TL;DR: Your Shared Shift Recap |
You don’t have to work out together to be aligned. Follow a 3-day strength training split Customize intensity and volume based on your goals Strength training 2–3x/week = 15% lower mortality risk This week’s goal: Align on your weekly plan—even if you train separately. |
Let’s build your foundation—side by side.
— Jaylene + Aaron
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If you have a requested topic to be discussed regarding couples health strategies, email us at [email protected] and let us know.
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🌿Sync Your Wellness. Align Your Goals. Thrive Together.
P.S. Want more resources for your shared health strategy?
→ Visit: www.syncyourwellness.com