This is all we use for adhesive over here in the kitchen! No lace glue, no gorilla glue 👀, and no Got2be glued. This is a very strong hold depending on your body chemistry and/or application. It should last you up to four weeks but we recommend you cleaning your hair and hair line at least ever 1-2 weeks especially because it's summer. Yes you can work out with the tape but you MUST TIE YOU EDGES DOWN. The tape releases when your body over heats. But the great thing about it if it releases and/or slides you can pick it up and place it back, tie it down and when your body cools down it will adhere back in place. As long ask when you apply the tape the area is COMPLETELY CLEAN WITH ALCOHOL OR PEROXIDE. This is one of my super seller products we have two sizes on the website but we will be removing the smaller size indefinitely. 💋 I hope this helped a little because we get some many questions. We will do a better video. SN; this was during my class all I did was apply the tape, she did all the pretty and hair work of making the beautiful unit.