Strength Training Programs for Women. Expert Designed. Build Strength and Increase Bone Density.

Own Your Strength. At Every Age.

Build lifelong strength, increase bone density, and move through life with confidence.

Strength training programs for women

Our strength training programs for women enable you to build the functional strength, balance, and bone density for all of life’s adventures.

Discover easy to follow strength training programs that empower you to live an active lifestyle

The Basics

This 6-week program lays the foundation for your lifelong strength journey. With two workouts per week, you’ll learn key patterns, proper form, and the language of strength training. Each session builds on the last, giving you the control and competence to progress into any of our other programs.

Forever Strong

An ongoing program designed to advance your strength and movement capacity beyond The Basics. With two workouts per week, you’ll continue to develop strength, function, and mobility that support everything from daily tasks to your favorite adventures. Each workout is part of a structured plan—purposefully built to progress your strength and movement skills.

Take the Slope

Get ski-season ready with two focused strength workouts each week designed to enhance stability, power, and endurance on the ski trail. This 8-week program builds from foundational movement to strength, mimicking the demands of skiing. By the time the snow starts falling, your legs and core will be ready for anything the season throws at them.

Don’t know where to start? Take the Free Assessment

Women starting a fitness program in midlife can delay disability by up to 15 years.

What our members have to say…

  • The program helped me as a beginner … and I feel the improvements.

    “My experience with the program has been very positive. I found the progressive series of exercises were both accessible and challenging (good challenging). Your knowledge and attention to form was very helpful to me, as a beginner. I am not only feeling improvements in strength, but also my energy and motivation to keep going! Thank you!”
    – Andrea


  • I go at my own pace in the comfort of my home.

    “I appreciate this program because I can go at my own pace, in the comfort of my own home.”
    – Julie


  • Fun and highly effective workouts.

    “These workouts are fun! I love that they’re really manageable and not too complicated or intense, but highly effective. Thanks!”
    – Suzy


  • Easy to do from home.

    “These guided exercises make it so much easier to do from home.”
    – Cheri


  • Brilliant! Appreciate the format and use of time.

    “I really appreciated the format of the workouts. Having something to do during the rest periods that also improved balance and agility is brilliant!”
    – Leanna


  • Love the exercise pairs…and understanding how they benefit everyday movement.

    “I love how the exercises are paired to complement each other. I also like the explanations of each exercise which explains not only how to perform the exercise correctly but also explains how the exercise benefits everyday movement.”
    – Kristine


  • Easy, well rounded and great format!

    “This program is easy to complete in two 20 to 30 minutes sessions per week at home. Well rounded and great format to understand the exercises.”
    – Jeanne

  • I’m standing straighter!

    “I’m definitely enjoying these workouts and feeling stronger. The exercise combinations offer an efficient way to get a lot out of a short workout and the explanations as well as the “whys” are clear. The added bonus is I’m standing up straighter and moving more each day.”
    – Ellen
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Why Follow a Women’s Strength Training Program?

We architect your strength, we don’t just give you a workout.

Our program is a cohesive blueprint where every single workout is a numbered step in a plan. Workout #12 is intentionally designed based on the foundation you built in workouts #1-11. We strategically program for progressive loading — the scientifically proven method for building muscle and bone density.

You will never waste a minute of your time wondering what to do or if you’re doing the right thing. Every workout has a purpose in the grander plan, ensuring the time you invest leads to measurable gains in strength, body composition and functional movement.

7 Day Strength Starter Guide

Not ready to join? Download our Free 7-Day Strength Starter Guide – an offline version of our strength programming. Perfect for beginners or those needing a nudge.

Questions About Our Strength Training Programs

What type of equipment do I need?

Dumbbells (low cost adjustable dumbbells are preferable) or kettlebells, and a resistance band are recommended. Barbell access not required but maybe helpful for some movements and those seeking to lift heavier weights.

Is this program good for an absolute beginner?

Yes! Included in your membership is access to The Basics where you will learn key patterns, proper form, and the language of strength training. For the very beginner, The Basics is a great building block for our Forever Strong program or any other sport specific program.

How does this program benefit me if I’m already familiar with strength training?

We take you through progressive loading and recovery cycles. We also incorporate mobility, balance and agility exercises in between strength movements to make you more resilient and dynamic as you move throughout your day.

What if I miss a week or go on vacation?

The program is self-paced, so you can pick up right where you left off. And you can go back and repeat any workout at anytime.

Running outdoors on rugged terrain near a waterfall, showcasing active fitness and wilderness adventure.

You can trust us to deliver strength training programs for women that actually work.

We don’t just create strength programs for menopausal women—we are them. With over 40 years of training under our belts, we’ve merged our personal journeys with our professional backgrounds as athletes, a coach, and a sports-focused physical therapist.

True strength is not built overnight

Strength is built through intelligent, cumulative progression. That is why our program eschews the ‘workout of the day’ trend in favor of a cohesive, scientifically backed blueprint. We view your training as a roadmap, where every single workout is a mile-marker guiding you toward a stronger version of yourself.

The logic is simple but powerful

Each workout builds on knowledge gained in previous workouts. This structured approach allows us to implement progressive overload—the only scientifically proven method to reverse age-related muscle loss and increase bone health. Rather than guessing which weights to lift or which movements to pair, you are following a protocol designed by experts to maximize your body’s adaptation.

You can stop wondering ‘Is this actually working?’

We have applied our expertise to create the program – workout – exercise sequence so you can focus entirely on the physical work. Every rep you perform is a purposeful step in a larger plan, ensuring that your valuable time translates directly into tangible changes in your strength, physique, and your ability to move through the world with confidence.

Learn Our Journey

Challenging but intelligent workouts maximize your results in minimal time

25 – 35 minute workouts designed to build muscle and bone strength reinforcing consistency, proper form, and planned progression.

  • Track your progress for each exercise and view progression over time;
  • View harder and easier alternatives for each exercise;
  • Easy to understand instructional videos, written content and modifications.

Our Commitment to You

We give you everything you need to succeed. Master every move with clear instructional videos, detailed explanations, and alternatives for every fitness level. We cut the jargon and show you exactly where to start and how to progress.

It’s our job to make things clear. To that end, we put an intense focus on proper form. If you’re ever confused or intimidated, you have a direct line to us. Your clarity is our responsibility.

We are here to help you integrate strength into your life, overcome obstacles, and build a routine that lasts.

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