WHAT IS WOMEN’S STRENGTH?

Women’s Strength is a structured strength training program designed to help women lift with confidence, build resilience, and thrive in a supportive community.

HOW IT WORKS

Women’s Strength alternates between a 6-Week Off-the-Bar Series and an 8-Week On-the-Bar Series. While each series can be completed independently, they are designed to work together as a comprehensive 14-week strength training progression.

6-Week Off-the-Bar Series

The Off-the-Bar Series focuses on building movement quality, coordination, stability, and foundational strength using:

• Dumbbells

• Kettlebells

• Bodyweight exercises

• Single-arm and single-leg movements

Because the emphasis is on movement competency and skill development, women can join the Off-the-Bar Series at any point during the cycle.

8-Week On-the-Bar Series

The On-the-Bar Series focuses on progressive strength training using primarily barbells.

Over the course of the cycle, participants gradually decrease repetitions while increasing weight, ultimately working toward 1-4 rep maximum efforts. This gives women the opportunity to see measurable improvements in strength while developing confidence with the barbell.

No prior barbell experience is required. However, for women new to barbell training, we recommend joining within the first two weeks of an On-the-Bar cycle to ensure adequate time to learn the lifts and progress with the group.

Small Group, Personalized Coaching

Classes are capped at 12-15 women and are coached in pods of 2-3 participants, allowing for individualized coaching and progression within a supportive group environment.

Commitment & Attendance

While Women’s Strength allows for flexibility and occasional drop-ins, it is not designed as a traditional drop-in fitness class. This is a training program, meaning each week builds upon the previous one through intentional progression.

For women whose primary goal is to build muscle, increase bone density, and improve strength, we recommend attending three classes per week. This recommendation is based on both the science of strength adaptation and our experience coaching thousands of women.

That said, three classes per week is not required. Many women participate successfully at one or two sessions per week, particularly when balancing other forms of exercise and life commitments.

Our goal is simply to help each woman align her training frequency with her goals and expectations.

WHY WOMEN’S STRENGTH?

Strength training is one of the most important things a woman can do for her long-term health. It helps build and maintain muscle mass, increase bone density, support hormonal health, improve metabolic function, and create resilience in both body and mind.

But Women’s Strength was created for something even bigger.

We live in a fitness industry that often prioritizes instant gratification: calorie burn, sweat, exhaustion, novelty, and shrinking ourselves. Every week there is a new workout, a new trend, or a new promise of a faster result. And while the conversation around women’s health has evolved, the pressure to be smaller is still everywhere.

Today, with the rise of GLP-1 medications and weight-loss culture, it has become easier than ever to pursue being thinner. But while you can buy skinny, you can only earn muscle.

Muscle requires patience. It requires consistency. It requires effort. It requires showing up when progress isn’t immediately visible. And yet muscle is one of the greatest predictors of health, independence, resilience, and quality of life as we age.

Women’s Strength exists to help women focus on what their bodies can do, not simply what they weigh.

At Grassroots, we have taken a traditionally male-dominated space and created an environment where women feel seen, challenged, educated, and celebrated. We teach women how to lift, how to progress, and how to trust themselves under load. We help them build confidence through competence.

This isn’t simply about getting stronger in the gym. It’s about developing the confidence to take up space, pursue challenges, and see possibilities that may not have felt available before.

Our community includes women in their 20s through their 70s, proving every day that it is never too early and never too late to become stronger.

Because strength is not just a physical quality.

It’s a practice.

Want to learn more? Book a complimentary inquiry call!

NEW TO LIFTING? COMING BACK AFTER TIME AWAY?

At Grassroots, we want every woman to feel confident and supported when she joins our community. That’s why we offer personal assessments depending on your goals.

🔹 foundations (optional) // $475 • 5 30-minute private sessions

Foundations is designed for anyone who wants to feel more confident in their strength training — whether you’re brand new, returning after time away, already training with us, or simply looking to refine your technique.

Over five 30-minute private sessions, you’ll work on foundational lifts: the back squat, deadlift, bench press, overhead press, and the Turkish Get-Up

You’ll also learn how to warm up effectively and confidently navigate class flow.

Each session focuses on technique, movement quality, and understanding how to safely use barbells and kettlebells — whether your goal is to feel better in our classes or more confident training on your own.

🔹 Women’s Strength Readiness Screen (Optional) // $95 • 30 minutes

Not sure if you’re ready for Women’s Strength? The Readiness Screen is a short, focused session designed to give you clarity.

What’s included:

This step is suggested if you’re unsure. It’s not required to join Women’s Strength.

If you later decide on Private Training, your $95 can be applied toward the Full Assessment within 30 days.

🔹 Full Assessment // $200 • 60 min intake + 45 min review

A comprehensive two-part assessment designed to build the foundation for a personalized training plan.

What’s included:

Required for all Private Training clients. Strongly recommended if you want the most individualized Women’s Strength experience.