PROGRAMMING
EXPLORE THE PROGRAMS OF WOMEN’S STRENGTH.
PROGRAM OFFERINGS
This is not a drop-in program. 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: 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:
- 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: 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 (15 reps)
Weeks 3–4: Strength (8-10 reps)
Weeks 5–6: Peak (4–6 reps)
Weeks 7–8: Performance (1–4 rep max testing & celebration)
Aim for 2–3 classes per week for best results. Weekly focuses shown are samples.