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Foundations
Begin where you are. Build something that lasts.
A 4-week, self-paced strength program for women new to lifting or returning to the gym. Three sessions a week with weekly progressions and clear exercise instructions.
Start Foundations4
Weeks
12
Sessions
3
Days a Week
01
Show up three days a week.
02
Lift with intention.
03
Build habits that hold.
Where Foundations fits
Foundations sits between Built in 35 and StrongHER. It's built for women who want more than a quick dumbbell circuit at home but aren't ready for the four-day schedule of an intermediate program.
Three sessions a week across four weeks, self-paced from the Everfit app and written for beginners with gym access.
What you get
A program built for strength and consistency.
Four weeks of full-body strength training, structured for women who are new to lifting or returning after time away. Built to teach the basics, build the habit, and give you wins you can feel by Week 4.
- 4-week training program, 3 sessions per week
- Full-body strength programming
- Exercise demonstrations and form cues
- Weekly progressions
- App access
- Workout and progress tracking
Is this for you
Built for women who want a real starting point.
This is for you if
- You're new to lifting, or you're coming back after time away
- You want a clear plan that tells you exactly what to do
- You can commit to three sessions a week
- You have access to a gym
- You want to build a habit you can actually keep
This isn't for you if
- You've been lifting consistently and want more intensity (look at StrongHER)
- You only have dumbbells at home (look at Built in 35)
- You want a custom program with weekly check-ins (apply for coaching here)
Inside the program
Squat, bench, and deadlift.
Foundations is built around the three lifts that anchor real strength training, with beginner-friendly programming progressed across four weeks.
01
Learn
Get comfortable with the main lifts. Set technique. Set baselines you can build from.
02
Build
Add weight with intention. Form holds. Strength starts to show up in your numbers.
03
Repeat
Run the same lifts heavier. Confidence in the gym becomes routine.
04
Lock In
Retest your numbers. See the progress. Walk away with a habit and a starting point.
How it works
Three steps. Then you train.
STEP 01
Get the program
Buy Foundations in under a minute.
STEP 02
Download Everfit
Access your free download link via email after purchase.
STEP 03
Start Day 1
Open the app and start training.
Your Coach
Alli Graham
Alli built Foundations for the women who've told her they want to start lifting but don't know where to begin. The program runs three sessions a week over four weeks, centered on squat, bench, and deadlift and written with the same beginner-friendly approach she uses with her 1:1 coaching clients. By Week 4, you'll know the main lifts, you'll have real working numbers, and you'll be ready for what comes next.
Proof
Coached by Alli.
Foundations just launched. The women below are Alli's coaching clients across her other Carna programs, training under the same standards and the same approach.
Every Workout Completed
Natasha showed up for every single session. Steady strength progression, visible recomp, and the kind of momentum that only comes from a habit you actually keep. The wins came from consistency, not intensity.
Natasha // Challenge Client
Habits That Held
Kat lost 60+ pounds across a year and kept most of her muscle through it. The difference was strength training and habits that fit her real life. Not a phase. Not a sprint. A starting point that turned into a way of living.
Kat // GLP-1 Support Client
FAQ
Quick answers.
Do I need lifting experience?
No. Foundations is built for women who are new to lifting or coming back after time away. Every exercise comes with written instructions and form cues, and the progressions assume you're starting from zero.
What equipment do I need?
Access to a standard gym. You'll need basic equipment like dumbbells, a barbell, and a rack. If you only have dumbbells at home, look at Built in 35 instead.
How long are the workouts?
Plan for roughly 45 to 60 minutes per session, including warm-up.
What if I miss a workout?
Pick up where you left off. The program is self-paced. There's no schedule pressure.
What if I'm coming back to lifting after a long break?
You're exactly who this is built for. Foundations resets the basics and rebuilds the habit, so you can train with confidence again.
How does the Everfit app work?
Everfit is a free workout app. Your program loads into it with all videos, instructions, and tracking in one place. Setup takes under five minutes, and we send instructions after purchase.
Is there 1:1 coaching included?
No. Foundations is self-guided. If you want personal coaching with custom programming and direct support, look at The Carna Method.
Can I keep using the program after four weeks?
Yes. Once you have access, the program is yours. Run it again, use it as a strength base, or move into Built in 35 or StrongHER when you're ready.
Four weeks from now, you'll have a habit and a starting point.
Or you'll wait four more weeks to start.
One-time payment. Instant access.
$25
Start Foundations