PROGRAMMING
EXPLORE THE PROGRAMS OF WOMEN’S STRENGTH.
PROGRAM OFFERINGS
At Women’s Strength, we don’t offer random drop-ins. Our training is designed in 6-week and 8-week cycles that build week by week, giving you progression, accountability, and community.
WOMEN’S STRENGTH: LIFT (6-Week Series / “Off the Bar”)
BALANCE, CONTROL, AND ATHLETICISM BEYOND THE BARBELL.
The 6-Week Off the Bar Series is designed to make you stronger, more balanced, and more athletic by training with kettlebells and dumbbells. Instead of focusing on one specific lift each day, this series is programmed around planes of motion (push, pull, hinge, squat, rotation, etc.). The work emphasizes unilateral strength, rotational power, joint stability, and higher-rep ranges to refine movement patterns and correct imbalances.
Ideal for: Beginners building confidence before barbell training, experienced lifters wanting to move better, or anyone looking to strengthen imbalances and improve performance.
What to Expect:
👉 Training structured around planes of motion instead of single lifts
👉 Higher rep ranges (12–15 reps) for hypertrophy, balance, and endurance
👉 Reps never drop lower than 6 reps
👉 Unilateral and rotational training to address imbalances
👉 Athletic development with speed, coordination, and joint stability
👉 Builds a stronger, more resilient base for the upcoming 8-week barbell series
💡 Aim for 2–3 classes per week for best results. Weekly focuses shown are samples.
WOMEN’S STRENGTH: LIFT (8-Week Series / “On the Bar”)
WHERE WOMEN LEARN TO GET STRONG — INSIDE AND OUT.
The 8-Week On the Bar Series is the cornerstone of Women’s Strength. Using barbells as the foundation, this series follows a progressive overload model that builds strength and power every two weeks. Each day is centered around a specific barbell lift, giving you the chance to master technique, gradually increase load, and track measurable progress.
Ideal for: Women ready to embrace the barbell, push their limits, and see measurable growth in strength and resilience.
What to Expect:
👉 Progressive overload every 2 weeks with barbell lifts
👉 Main lifts include squat, bench press, deadlift, hip thrust, push press, pull-ups, and more
👉 Daily lift focus (e.g., squat day, press day, hinge day)
👉 Full Structure each session: warm-up → primary lift → accessory work → conditioning finisher
👉 Supportive community of women lifting together
👉 Rep ranges taper across the series:
Weeks 1–2: Hypertrophy (8–10 reps)
Weeks 3–4: Strength (6–8 reps)
Weeks 5–6: Peak (3–5 reps)
Weeks 7–8: Performance (1–3 rep max testing & celebration)
👉 Full Structure each session: warm-up → primary lift → accessory work → conditioning finisher
👉 Supportive community of women lifting together
💡 Aim for 2–3 classes per week for best results. Weekly focuses shown are samples.
RECOVER (60 minutes)
MOBILITY, FASCIA RELEASE, AND FLEXIBILITY FOR OPTIMAL RECOVERY.
Restore complements your lifting routine with dedicated recovery. Through fascia release, mobility drills, and breathwork, you’ll reduce soreness, improve mobility, and reconnect with your body.
Ideal for those looking to improve recovery, decrease muscle fatigue, and develop a deeper awareness of how their body moves and rests.
What to Expect:
👉 Fascia Release & Mobility Work.
👉 Use a variety of therapy balls and rollers to hydrate fascia, release tightness, and support healthy tissue function.
👉 Restorative Stretching.
👉 Guided static stretches to promote flexibility, joint health, and proper movement patterns.
👉 Breathwork & Nervous System Reset.
👉 Gentle breathing techniques and grounding practices to regulate the nervous system and reinforce the value of rest and reflection.
💡 Restore can be attended à la carte (drop-in) or as part of your Women’s Strength series.
TRAINING CYCLES
Click below to see our 2025 and 2026 training cycles.
RETREATS & RESETS
Women’s Strength Resets and Retreats are designed to help you reconnect, recharge, and restore.
Our Resets offer intimate, casual weekends that provide space to pause and replenish throughout the year, while our Retreats are longer, all-inclusive experiences that bring together a larger group for deeper connection and renewal.
Resets
When: Friday afternoon → Sunday morning
Where: Within 2–2.5 hours’ drive from the city
Group Size: 12–16 women (intimate)
Style: Casual & community-based
Food: We share the cost, decide on a menu together, and cook as a group
Activities: Lightly structured — for example, I may lead a fascia circle, but otherwise women can rest, hike, read, or simply connect
Purpose: A gentle rest and a reminder to restore yourself throughout the year
Retreats
When: 4 days (e.g., Wednesday afternoon → Sunday midday)
Where: Larger setting that can host more women
Group Size: Bigger than a reset — space for more community members
Style: Organized & curated experience
Food: Included as part of the retreat
Activities: Full itinerary with structured sessions (strength, mobility, circles, workshops) balanced with free time
Purpose: The culmination of the year’s resets — a more immersive and restorative experience for the whole community