Challenging Yourself to Take Control: 4 Week & 10 Week Challenges

Whether you are dealing with PTSD, depression, or anxiety, there is a lot of evidence to support the benefits of physical activity and exercise. We understand that having the desire, drive, and energy to exercise is often difficult especially when feeling lethargic and down. We can’t take the first step for you, that has to be on you. However, we can offer you support along the way. If you’re ready to take that first step and make a commitment to yourself then step up to the 4-Week Challenge. If you already have a background in sports and you want to take the next step after completing the 4-Week Challenge then take a look at the 10-Week Challenge which not only increases your commitment each week but also ends with you accomplishing a task such as a race or climbing a difficult trail. It is about believing in yourself, setting a goal and persevering until you get there.

Step 1

Make a commitment to yourself. Scroll down to download a .pdf version of the Operation RSF Bond. This is a commitment that you are making to invest in yourself and your well-being. If you are taking the 4-Week Challenge you are committing to 4-Weeks of effort, for 45 minutes a day, 3 days a week. If you are taking the 10-Week Challenge you are committing to 10 weeks, 45-60 minutes a day, 4-5 days a week and you’re setting a goal to accomplish a race or physically challenging event. Carry that commitment form, with your signature, wherever you go. When you are struggling with desire, drive, or energy, re-read the form and remember why you started.

Step 2

Find a program or find a gym. In our resource section, there are a number of programs available to you (all free). They all have different focuses so you can choose one that interests you. Find one that fits you and includes movements that you enjoy. Doing exercises that you enjoy will help you on days that you are lacking motivation. If there are no local gyms listed on the map below near you, reach out to one about the program and ask if they would partner.

Step 3

Get connected: Follow us on social media and get connected to either get the support and accountability you need or help support and keep others accountable. Share about your workouts, your testimony, or just get connected. You can also join our STRAVA group which allows you to track your workouts and the workouts of other Operation RSF group members while connecting through the board.


Step 4

Spread the word. If the 4-Week challenge helped you, don’t stop there, keep going and maintain this new habit by stepping up to the 10-Week Challenge or joining a local gym or active group. Spread the word about the 4-Week and 10-Week challenges and Operation RSF to friends, family, or gyms in order to help others to find more positivity through exercise.
After completing the 4-Week or 10-Week Challenges please take a moment to fill out the survey in the link below (Approx. 4 minutes). The survey collects no personally identifiable information and the responses will only be used to help us develop better programs to support you.

4-Week Challenge Packet


10-Week Challenge Packet


Daily Training Log


Gaining Accountability

Find a gym, coach, or mental health professional who has partnered with Operation RSF and has committed to helping you stay focused and accountable during your 4-Week Challenge.

​Don’t see a local gym? Tell them about us and have them become a partner! We will continue to add gyms, programs, and therapists who support Operation RSF to the map and our resources page.