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.
FOUNDATIONS (8-Week Series Only)
BUILD YOUR BASE FOR LIFTING.
Foundations is offered only during the 8-week series and is designed to reinforce the core pillars of movement — stability, activation, mobility, and coordination. It’s the perfect entry point for women new to strength training or a complement for experienced lifters who want to protect their base.
Ideal for beginners building confidence and movement quality, and a powerful complement for seasoned lifters looking to protect their foundation and longevity.
What to expect:
👉 A focus on quality over quantity — movement > speed or weight
👉 Higher rep ranges with bands, dumbbells, bodyweight, and other functional tools.
👉 Emphasis on core, glutes, hips, shoulders, and other stabilizers.
👉 Circuits may include AMRAPs, EMOMs, and Tabatas.
👉 Equipment varies: kettlebells, medicine balls, rower, monster rope, plyo boxes, etc.
👉 No barbell lifting.
💡 Part of the Women’s Strength 8-Week Series — not available à la carte.
RESTORE (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.
(Please update — it currently says 30 minutes; Restore is 60 minutes like the other classes.)
RECOVER YOGA (60 minutes)
RESTORATIVE POSES FOR MOBILITY, BREATH, AND GROUNDING.
Recover Yoga supports your strength program with restorative flows and deep stretches to improve flexibility, balance, and recovery.
Ideal for lifters looking to support their lifting routine with improved mobility, balance, and recovery. This class is perfect for both rest days and active recovery.
What to expect:
👉 A blend of restorative holds, deep stretches, and gentle flows.
👉 Movements that target the hips, shoulders, spine, and other areas often taxed by strength training.
👉 Intentional breathwork, joint mobility, and calming postures to restore balance, reduce soreness, and move with more ease.
💡 Recover Yoga can be attended à la carte (drop-in) or as part of your Women’s Strength series.
Registration Windows (applied to every registration date)
12:00 PM – Annual Unlimited
12:30 PM – Unlimited members
1:00 PM – 10-Packs and Trial Members
1:30 PM – Third-party (ClassPass, Drop-ins, 2-for-$25 special)
ClassPass, drop-ins, and the 2-for-$25 trial are only available during the first 2 weeks of each series to protect programming flow.
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