Questions, answered straight
The things people actually ask before starting. If yours is missing, ask it through the contact page and you'll get a real answer.
Is arc right for me?
Do I need to be cleared by my doctor first?
Yes. Every arc program assumes your provider has cleared you for independent exercise. If they haven't, that comes first. And their instructions always override the program, on any exercise, at any point.
Is this physical therapy?
No. arc is not a rehab protocol and it is not medical treatment. It starts where physical therapy ends: you're cleared, mostly pain free, and unsure how to get back to real training safely. If you're still in treatment, finish it first.
I haven't been injured, I've just been away a long time. Is arc for me?
Yes. The programs are built for returning safely, whether the time away came from an injury or from life. If your last consistent training was years ago, the structure works the same way.
What if I'm still in pain?
Mostly manageable, occasional discomfort is normal territory for these programs, and the readiness check exists exactly for that. Sharp pain, numbness, or anything spreading is different: stop and talk to your provider before continuing.
How the programs work
What does a program actually include?
Twelve weeks in three four-week phases, three sessions a week, with a full exercise library: every movement explained with trainer notes, sets, reps, tempo, and an effort cap. Plus the readiness traffic light, and a flare-up protocol for bad weeks.
How long are the sessions?
Most sessions run 40 to 55 minutes including the warm-up. Early weeks tend to be shorter, since the first phase is deliberately light.
Do I need a gym?
For most of the program, yes. The later phases use dumbbells, cables, and machines you'd find in any commercial gym. The earliest weeks are mostly bodyweight and can be done at home.
What if I have a bad week?
Every program has a flare-up protocol: calm things down, keep the movement that still works, and re-enter the program at the right spot. A bad week costs you a bad week, not the whole plan.
What happens after week twelve?
Each program ends with where to go next. By then you're training with normal loads and normal confidence, and the point is that you no longer need us for this problem.
Buying and access
How much does a program cost?
179 dollars per program. One purchase, the full twelve weeks, everything included.
When can I buy?
Very soon. Purchasing opens on this site shortly. Until then, use the contact page and we'll let you know the moment it's live.
I was referred by my physical therapist or chiropractor. Does that change anything?
Tell us who sent you when you reach out. Referred patients are the people arc was built for, and your clinic's guidance gets folded into how you start.
Something else on your mind?
Ask us