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May 19, 2020 2 min read

Wondering how to increase your fitness level? You're not alone. We know that when you first start working out, the distance between you and that first full push-up can seem eons away. And then, when you've mastered the push-up, there's the decline push-up and the spider push-up and then the triangle push-up and eventually, the single-arm push-up. 

(Psst: You can learn more about how to do a push-uphere.)

Learning how to increase your fitness level is as much about patience as it is physical strength. While your body and mind will start experiencing thebenefits of exercise in as little as a couple of weeks and while you will likely notice your sweat sessions are getting a little easier in that time frame, you won't really see results until around six weeks into your new regime. 


This said, this duration can be reduced if you're already exercising since people who already have a basis of fitness tend tobuild muscle and burn fat more efficiently. 

In other words, when it comes to increasing your fitness level, there's a bit of a physiological learning curve.

But, like we said, even complete beginners can feel their fitness levels increase in a matter of weeks, and that's what we're talking about today: how to increase your fitness level in a month!

How to Increase Your Fitness Level in a Month

We've designed a newBodyRock+ workout series, Start Strong, to get people new to fitness from beginner to intermediate level in a mere month.


We start STRONG, by introducing you to powerful (but level appropriate) compound moves that require NO EQUIPMENT, work multiple muscle groups, and help you build more muscle, strength and stability all over, right off-the-hop.

Increasing your fitness level more quickly is not about working out more: it's about working out smart. That's what the Start Strong does. In just five, 24-minute workouts a week, you can see incredible results that are measurable by how strong you'll feel.

Try our first Start Strong workout here and now for free. Then, sign up for a month FREEBodyRock+ trial for new members. 




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Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.