Evlo's Guiding Principles
Created by Dr. Shannon Ritchey, Doctor of Physical Therapy, The Evlo Method merges clinical expertise with modern strength training. After more than a decade teaching and educating about movement, Shannon designed Evlo to deliver traditional strength training results without the fatigue, joint strain, or burnout that hold so many people back.
Coaching that builds confidence
Evlo workouts are an education in your own body. Every class includes expert cueing, intelligent sequencing, and detailed instruction so you understand not just what to do, but why it matters. You’ll build knowledge and confidence with every session.
Movement chosen for efficiency, not complexity
Targeted exercises > combination moves: Every movement is chosen with purpose. Evlo’s Doctorate-educated instructors select targeted exercises to maximize muscle stimulus while minimizing stress to the joints. Combination movements that don’t efficiently load the muscles and contribute to increased injury risk are avoided.
Effort focused on muscle, not systemic fatigue
Muscle failure > systemic fatigue: At Evlo, we focus effort on what matters for building muscle. We train muscles close to failure within a precise rep range to create the scientifically-backed stimulus for muscle growth while avoiding excessive stress on the body that inhibits muscle contraction and contributes to burnout.
Structure that supports stimulus and recovery
Each Evlo program is designed to train each muscle group on a thoughtful cadence, with active recovery built in. All Evlo classes are planned to work together, so you never have to worry about over- or under-working a muscle group. This science-backed rhythm of stimulus and recovery is the basis for long-term results.
Where progress often breaks down
Many strength programs fail because they are not designed for people to stick with long enough to see results.
They attempt to accelerate outcomes by increasing intensity, leading to:
While this can make workouts feel productive in the short term, it often leads to stalled progress or burnout before meaningful muscle growth occurs.
They attempt to accelerate outcomes by increasing intensity, leading to:
- Excessive soreness
- Systemic fatigue
- No margin for recovery or life
The timeline required to build muscle
Even when a strength program is working exactly as intended, most visible changes do not appear until 8–12 weeks of consistent training.
In the first 6-8 weeks of training, the body is adapting in ways that are less visible but essential:
Many people leave programs before results become visible due to excessive fatigue or poor recovery.
In the first 6-8 weeks of training, the body is adapting in ways that are less visible but essential:
- Strength increases as neural adaptation begins
- Movement becomes more efficient and controlled
- Confidence and capability begin to build
How the Evlo Method is structured to unlock consistency
Sustainable progress depends on repeatable stimulus applied over time. By balancing effort, recovery, and movement selection, the Evlo Method supports continued training through the phases where adaptation is occurring, even before visible changes appear.
The Method is designed to provide enough challenge to drive adaptation while remaining sustainable to repeat consistently. This allows strength and muscle development to unfold over the timeframes they actually require, without being interrupted by physical or mental burnout.
The Method is designed to provide enough challenge to drive adaptation while remaining sustainable to repeat consistently. This allows strength and muscle development to unfold over the timeframes they actually require, without being interrupted by physical or mental burnout.
Evlo is built around a simple reality of strength training: muscle growth takes time, and the ability to stay consistent through that timeline determines results. The Method delivers enough stimulus to build muscle without the unnecessary fatigue or burnout that causes people to quit before results appear.
Why the Evlo Method produces results
Speak the Evlo language
Evlo emphasizes education so you can truly understand your training. You may hear our instructors using these concepts to help you get the most from every class.
The Rest Test
A simple way to determine if you've reached — or are close to — muscle failure. After your final rep in a set, rest for 5 seconds, then attempt additional reps. If you can do three or more reps, you weren't close to failure and may need to increase weight or aim for more reps next time.
Evlo invented The Rest Test to guide intensity. Instructors often demonstrate it themselves during class.
Evlo invented The Rest Test to guide intensity. Instructors often demonstrate it themselves during class.
Sympathetic vs parasympathetic
The two primary states of the nervous system: the sympathetic state supports effort and alertness, while the parasympathetic state supports rest, recovery, and adaptation. Effective training requires both — stress to stimulate change, and recovery to allow it.
Evlo prioritizes training that supports recovery, not constant stress.
Evlo prioritizes training that supports recovery, not constant stress.
Systemic fatigue
Whole-body fatigue that happens when many muscle groups are working at once. Systemic fatigue tends to be higher in lower body exercises and combination movements. Although not always bad, systemic fatigue decreases motor output, which can prevent you from reaching muscle failure in the targeted muscle group.
Evlo programming aims to limit unnecessary systemic fatigue by prioritizing targeted effort over complex combination movements.
Evlo programming aims to limit unnecessary systemic fatigue by prioritizing targeted effort over complex combination movements.
Muscle failure
The point at which a muscle can no longer complete another controlled repetition with good form. Studies show that training 1–3 reps shy of failure can produce similar results to training to failure. Training close to muscle failure provides the stimulus needed for strength and muscle growth while limiting unnecessary volume and exhaustion.
Evlo instructors train you 1-3 reps shy of muscle failure, and coach you to know what this feels and looks like.
Evlo instructors train you 1-3 reps shy of muscle failure, and coach you to know what this feels and looks like.
Active recovery
Low-intensity, intentional movement designed to support recovery without adding significant training stress. Active recovery helps the body feel better between sessions and supports consistency over time.
At Evlo, we program two or more active recovery days per week, where you're encouraged to take our Steady State classes or your own cardio like walking or hiking.
At Evlo, we program two or more active recovery days per week, where you're encouraged to take our Steady State classes or your own cardio like walking or hiking.
Lever
The distance between the load and working joint that determines the effort required of the muscle during an exercise. Small changes in body position or limb length can significantly alter how challenging a movement feels.
Evlo uses leverage to adjust difficulty without relying on heavier weights.
Evlo uses leverage to adjust difficulty without relying on heavier weights.
What to expect
Our goal is to help you build strength and confidence without exhaustion or pain. Expect challenging yet sustainable classes that support, not hinder, your life outside your workout.
How You’ll Feel
Best results will require a variety of dumbbells that allow you to reach muscle failure in 6-30 reps of our exercises. These will be different depending on your training level but look for a "heavy", "medium", and "light" option for your level.
What You’ll Need
SEE ITEMS WE RECOMMEND
Evlo is thoughtfully structured to help you build strength consistently, no matter your schedule. Choose from Evlo Weekly’s 3, 4, or 5x per week tracks, or specialized Prenatal and Postpartum Programs.
What You’ll Do
