If you're not sure which Hailey Happens Fitness (HHF) workout plan to start with, the first step is knowing your current strength level.
In HHF, strength levels are described as: Novice, Beginner, Intermediate, Advanced. These labels are not a judgement, they're a practical way to match you to the right plan so you don't:
choose something too hard and burn out (or get injured), or
choose something too easy and feel like you're going backwards.
What "strength level" means (in plain language)
Your strength level is mainly about:
how long you've strength trained consistently
how confident you are performing movements with good technique (from simple → complex)
what training volume and intensity your body can recover from
It's not just about how much weight you can lift on one good day.
Quick way to identify your level
Answer these 4 questions as honestly as you can:
How long have you been strength training using progressive overload? Progressive overload means gradually increasing the training stress on your muscles over time and can include increasing weights, reps, sets or difficulty.
How long have you been strength training consistently (without long breaks)?
What equipment are you comfortable using confidently? (Dumbbells, pin machines, barbells)
Can you recover well from training and repeat similar sessions each week?
Level Overview
Level | You're Likely Here If... | Your Focus |
Novice | New to gym / took significant break / 0-6 months inconsistent training | Learning movements, building confidence |
Beginner | 6-12 months regular training / some equipment experience / building form confidence | Building foundation, improving technique |
Intermediate | 1-2 years regular training / competent with major lifts / ready for more challenge | Intentional progression, more variety |
Advanced | 2+ years lifting / comfortable with barbells / high volume tolerance | Performance refinement, advanced methods |
Strength levels: Novice → Advanced (how to tell where you fit)
Novice
You're likely a Novice if:
you're completely new to the gym, or
you trained in the past but took a significant break, or
you've been training inconsistently or only recently started again (often 0–6 months of training)
What your focus should be right now
learning basic movement patterns
building confidence and body awareness
keeping workouts manageable so you can stay consistent
Best plan type for you: our foundations-style program called 'Start Strong' that teaches technique and builds the habit.
Beginner
You're likely a Beginner if:
you've been training regularly for under 6-12 months
you have some experience with dumbbells and basic gym equipment
you're still building confidence with form and consistency
What your focus should be right now
building a strong base for the next phase of training
improving technique, balance, and stability
building consistency (this matters more than "going hard")
Important note (normal and expected):
In the first 8-12 weeks, a lot of progress can feel like "getting better at the movements." That's still real progress - it's your body learning how to coordinate and use muscle effectively.
Beginner does not mean 'easy.' Beginner plans can still be challenging if you are performing the exercises with the right load and intensity.
Best plan type for you: beginner-friendly strength programming with clear structure and repeatable workouts.
Intermediate
You're likely an Intermediate if:
you have more than 1 year of regular training, but less than 2 years
you're competent with most major lifts and movement patterns
you've trained with a mix of rep ranges (higher reps, moderate reps, lower reps)
you've used basic progression methods (gradually increasing weight, reps, or difficulty)
You feel ready for an increased challenge in your workouts
What your focus should be right now
progressing intentionally (not randomly)
exploring more variety in program design
building strength with better technique, control, and recovery
Best plan type for you: intermediate programming with structured progression and more variety.
Advanced
You're likely Advanced level if:
you have 2+ years of regular lifting experience
you're comfortable with advanced equipment like barbells
you can maintain good technique across exercise variations
you can tolerate (and recover from) higher training volume and frequency
you're confident with both double-leg and single-leg strength work
you are ready for an increased challenge in your workouts
What your focus should be right now
refining performance and technique under heavier loads
using advanced progression methods safely
managing recovery (because advanced training is demanding)
Best plan type for you: advanced programming with complex lifts, higher volume, and structured overload.
If you're unsure, do this (it saves most people)
Rule #1: When in doubt, go down one level
If you're torn between two levels, start with the lower level.
Why this works:
you'll build confidence and momentum faster
you reduce your risk of exhaustion, overtraining, and injury
it's easier to scale up than to recover from burning out
Rule #2: If you're returning after time off, treat yourself as Novice (at first)
Even if you used to be very strong, after a long break your body usually needs time to re-condition:
joints and connective tissue
tendons and ligaments
movement skill and tolerance to training volume
This is not "starting over." It's restarting smart.
If you're between levels or unsure, that's common. Not sure which plan to choose? Here's what most people do:
Signs you picked a plan that's too hard (and what to do)
You may be in a plan that's too advanced if:
your form breaks down quickly
you feel wrecked for days after sessions
you dread workouts because they feel unmanageable
you can't recover enough to repeat the week consistently
you're getting nagging pain (not just normal muscle soreness)
What to do
drop down one level and rebuild momentum
focus on nailing technique and consistency first
Signs you picked a plan that's too easy (and what to do)
A plan might be too easy if:
you finish workouts feeling like you barely did anything after the first couple of weeks
you never feel challenged (even when following the program as written)
you're not progressing at all (weights/reps stay the same with no effort)
What to do
first, give yourself a short runway (often 2-3 weeks) because the early weeks can feel easier as you learn the routine
if it still feels too easy, you may be ready to move up one level
What to do next inside HHF
Once you know your level, here's how to choose a plan:
If you're choosing from the Fit Happens Membership
Use the Fit Happens Membership Workout Summary Guide to narrow options by:
ability level
equipment access
training goals
If you want a non-membership plan instead:
HHF also offers Signature Plans (from the Power Happens collection or Start Strong). These are separate from the membership model and can be a better fit if you prefer buying one plan rather than accessing a library.
Need help choosing? (Recommended if you're stuck)
If you're still unsure, reach out to HHF support:
use the chat button on the website (bottom right)
or email: [email protected]
Tip: If you choose a plan and it's clearly too easy or too hard, a support person can help you figure out the best next step (We offer a 14 day exchange window from the date of purchase).
FAQ
"I trained years ago. Am I still advanced?"
If you've had a significant break, start one level lower and build back up. You'll progress faster by rebuilding safely than by jumping straight into high-demand training.
"I'm strong but I don't feel confident with barbells."
That usually points to Beginner or Intermediate, depending on your training history. Equipment confidence and technique matter for choosing the right plan.
"Is it bad to start as a novice or beginner?"
Not at all. Starting at the right level is what helps you stay consistent long enough for results. Don't forget that the terms Novice or Beginner do not necessarily mean easy. Novice and Beginner plans can still be challenging if you are performing the exercises with the right load and intensity.
"How do I know when I'm ready to move up a level?"
You're usually ready when:
you can complete workouts with good form
you recover well week to week
you're progressing gradually (more reps, more control, slightly more weight, etc.)
the plan feels appropriately challenging - not crushing