WOMEN’S STRENGTH

Redefining Strength, One LIFT at a Time.

 

WHAT IS WOMEN’S STRENGTH?

Strength training is essential for women. It helps prevent osteoporosis, builds muscle mass, supports hormonal health, and increases resilience in both body and mind.

But more than that, it changes how women see themselves: from shrinking to fit into expectations, to rising into their fullest potential. It’s not just about physical health, but about confidence, agency, and longevity.

 

That’s why a space like Women’s Strength matters. Traditional fitness environments often overlook or underestimate women—especially when it comes to lifting. At Grassroots, we’ve created a space where women feel seen, challenged, and celebrated. Women’s Strength is a structured strength training program designed to help women lift with confidence, build resilience, and thrive in a supportive community. It’s a space rooted in intention, and real connection—not comparison.  

 

HOW IT WORKS

Women’s Strength isn’t just another fitness class—it’s a structured program built on consistency, accountability, and progressive overload.

→ Classes are capped at 12–15 participants, with training in small pods of 2–3 women for the closest experience to private training without the high cost.

→ For our new members: you can join anytime during the first 2-weeks of each cycle. If you are not new to the lifts because you have trained with us before, you can join in at any point.

💡For lasting change, training 3 times per week is the sweet spot.

 

GETTING STARTED

A personal assessment is recommended if:

👉 You’re not sure whether a group setting or one-on-one is the better fit for you.

👉 You’re coming off an injury or currently have one.

👉 You haven’t worked out in a long time and want to understand your starting point.

If none of the above apply, you’re welcome to jump right into class or book a free inquiry call to ask questions and get guidance.

 

BROWSE WOMEN’S STRENGTH

 

FREQUENTLY ASKED QUESTIONS

  • Women’s Strength is our progressive strength training program designed specifically for women. Our community includes women in their 20s through their 70s — proving it’s never too early or too late to get stronger. Unlike traditional group fitness classes, it follows a structured training cycle (6–8 weeks) so you can build strength safely and effectively. We emphasize progressive overload, community support, and results that go far beyond the scale.

  • Not at all! Many women start with little to no lifting experience. Our coaches guide you step by step, making sure you learn proper form, gain confidence, and progress at your own pace.

    • 6-Week Lift = Dumbbells & Kettlebells

      • Focus: stabilizers, joints, and correcting imbalances

      • No one-rep max; best for beginners

    • 8-Week Lift = Barbells & Progressive Overload

      • Focus: barbell lifts, building strength week by week

      • Culminates in One-Rep Max Testing

    • Foundations (8-Week only)

      • Dumbbells, kettlebells, and bands

      • Maintain baseline strength & form while easing into barbell work


    • Restore = Fascia Release

      • Uses fascia release balls to target fascia, reduce tightness, and improve mobility

      • Deep recovery for joints, tissue, and long-term movement health

    • Recover Yoga = Active Recovery & Relaxation

      • Gentle yoga flows to promote flexibility, breath, and nervous system reset

      • Supports recovery between strength sessions

  • The magic sauce is 3 Lift classes per week — that’s the sweet spot for building strength and seeing results. You’ll still benefit from two times per week, and you’re welcome to add more depending on your schedule.

  • At Women’s Strength, training is structured into 6-Week and 8-Week series. Here’s how to choose the right path for your experience level and goals.

    Our 6-Week Series is the best entry point for beginners and the ideal starting point. Here’s why:

    • Focus on dumbbells and kettlebells (not heavy barbells).

    • Emphasis on stabilizers, joint strength, and correcting left-right imbalances.

    • No one-rep max week, making it a safe, supportive entry for new lifters.

    • Foundation skills are built into every Lift Class — no separate foundation class is needed.

    How to Build Your Week:

    • New Members: Choose 2–3 Lift Classes per week (no fewer than 2).

      • Add Restore and/or Recover Yoga classes for extra recovery.

    • Returning Members: Stick with 3 Lift Classes as your base. Restore and Recover Yoga can be added for balance.

    Our 8-Week Series provides a deeper progression for regulars.

    The 8-week cycle introduces barbell lifts and builds toward one-rep max testing at the end. To support different levels, the series separates Lift and Foundation tracks.

    Foundation Classes (8-Week Series):

    • Use dumbbells, kettlebells, and bands — not barbells.

    • Designed to maintain baseline strength, stability, and technique from the 6-week cycle.

    • Perfect for those who are new to the 8-week series, or want to keep practicing fundamentals while progressing gradually.

    How to Build Your Week:

    • Completely New but Starting Here: Prioritize 2–3 Foundation Classes per week. Add Restore and/or Recover Yoga if desired.

    • Returning Members: Choose 3 Lift Classes per week for barbell progression. Foundation, Restore, and Recover Yoga are excellent add-ons.