Anytime.

You don’t have to wait for the beginning of a new cycle, and you don’t have to complete Off the Bar before joining On the Bar.

If you’re brand-new to barbell training and we’re currently On the Bar, Weeks 1–2 are the ideal time to begin. That gives you time to learn the lifts and settle into your regular classes as the cycle progresses.

But don’t let timing stop you from starting. Come in and we’ll help you figure it out.

No.

The two cycles are designed to complement one another and together train the whole athlete, but you can begin with either one.

Absolutely.

Women’s Strength includes everyone from complete beginners to women who have been lifting for decades.

The structured programming actually makes it a great environment to learn. Instead of encountering completely different exercises every class, you have opportunities to practice movements, develop skills, and become more confident over time.

Start with the days and times you can attend most consistently.

Each class has a primary lift or training focus along with complementary accessory work, so you’re training your whole body throughout the program.

You do not need to perfectly combine an “upper-body day” with a “lower-body day.”

Consistency first. Optimization second.

Once you have a routine, our coaches can help you choose specific training days based on your goals.

That depends on your goals — and your life.

If building strength and muscle is a major goal, training around three times per week can be a great target. But three times per week is not required.

Many women successfully train once or twice per week while also running, cycling, doing Pilates or yoga, playing sports, traveling, working, raising families, and living their lives.

Start with what you can do consistently.

Come back.

Vacations happen. Work happens. Kids happen. Life happens.

We put grace on the back end and accountability and consistency on the front end.

Missing a week doesn’t mean you’ve fallen off the program. What you do consistently over time matters far more than perfect attendance.

No.

Athletes don’t train at peak intensity year-round. Just as a marathon runner doesn’t run a marathon every week, periods of different training intensities and stimuli are part of getting stronger and staying healthy.

Off the Bar continues developing strength while also challenging movement quality, stability, coordination, athleticism, and resilience.

If you decide Women’s Strength is for you, you have several ways to continue.

10-Class Pack — $480
Best for women who want flexibility or have changing schedules.

Month-to-Month Unlimited — $518/month
Best for women who want to train consistently without making a long-term commitment.

Annual Unlimited — $468/month
Our best value for women who know they want Women’s Strength to be a consistent part of their lives.

Drop-In — $52
Available when you simply want an individual class.

Not sure which one is right for you? Don’t worry about it yet. Come try Women’s Strength first, and we’ll help you decide.

We never want finances alone to prevent a woman from being part of Women’s Strength.

Grassroots has a limited scholarship program for women who need financial assistance. Because scholarship spaces are limited, we prioritize women who have demonstrated commitment to their training, the program, and the community.

If you’ve tried Women’s Strength, know you want to continue, and cost is preventing you from doing so, please talk to us. We’re always happy to have the conversation.