12 weeks to strongher

Starts Monday, February 17, 2025!

12 Weeks to StrongHer is a transformative program designed to help women of all fitness levels and backgrounds to build strength, improve movement, and elevate confidence. This program isn’t just about getting physically stronger—it’s about empowering you mentally, spiritually, and emotionally. Transformation begins with embodying the woman you want to become—HER.

With 3 sessions a week (Monday, Wednesday, and Friday), each workout is intentionally crafted to progressively challenge you, from mastering foundational movements to unleashing your full strength and power. Along with your physical training, you'll also engage in mindset practices to help you connect to the strong, confident woman inside you and align your actions with the person you’re becoming. It’s about more than lifting weights—it’s about lifting your mindset and stepping into your highest self.

Whether you attend every session or drop in as needed, the full 12-week commitment provides the structure and support for lasting, sustainable results. As you grow stronger physically, you'll also develop a resilient, empowered mindset, surrounded by a community of like-minded women who uplift and inspire each other along the way.

It’s time to move better, get stronger, and fully embrace HER—the most powerful, confident, and authentic version of yourself.

phase 1: Skills & movement quality

In Phase 1: Skills and Movement Quality, we focus on laying the groundwork for the transformative strength and power to come. This phase is all about building a strong foundation by mastering the fundamental movement patterns, enhancing your structural stability, and developing key technical skills.

You’ll build your movement toolbox by refining basic exercises like squats, lunges, presses, and pulls, ensuring your body moves with precision and control. We’ll also introduce aerobic metabolic work, helping you build endurance and improve cardiovascular health, all while preparing your body to perform at its best in future, more intense phases.

By focusing on structural stability—especially in your core, hips, and shoulders—you’ll improve your posture, prevent injuries, and develop the strength needed for the heavier lifts ahead. Technical skill development is key to mastering efficient movement patterns, ensuring you perform each exercise with the proper form for maximum impact.

This phase may feel slower-paced, but it’s vital for your long-term progress. We’re not just focusing on getting stronger—we’re making sure you’re building the right skills and movements to sustain that strength as the program advances.

Build the foundation now, so you can thrive in the more challenging and intense phases to come.

phase 2: intensify & strengthen

The Intensify and Strengthen Phase, where we take your hard work from the previous phase and dial up the intensity. This is where your foundation starts to truly take shape as we focus on building real strength and muscular endurance.

In this phase, we’ll ramp up the challenge by adding more weight, increasing volume, and pushing your body to handle greater loads. The goal is to intensify your training and enhance muscular endurance, so you can perform longer, harder, and with more power.

We’ll continue to refine your technique while integrating compound movements, isometric holds, and progressive overload principles to make every session count. As you strengthen the muscles you’ve been building, you’ll develop more stability, resilience, and the ability to perform under pressure, whether it’s during a heavy lift or a high-intensity interval.

By the end of this phase, you’ll not only see significant gains in strength but also notice how your body is becoming more enduring, capable of handling longer, more challenging workouts. This phase sets you up for explosive results, so you’re ready for the final phase where you’ll express your newfound power and athleticism.

Ramp up the intensity and embrace the challenge of becoming stronger, more resilient, and more capable than ever.

phase 3: shred and power

The Shred and Power Phase is where we take the foundation we've built in the previous phases and turn it into explosive, athletic strength. After months of focused conditioning and strength training, it’s time to express the power you've cultivated and push your limits to new heights.

In this phase, we’ll take the raw strength you’ve developed and fine-tune it to become more athletic, agile, and explosive. This is where you’ll feel your body transforming—more powerful, more dynamic, and more unstoppable. The emphasis will be on explosive movements, speed, and strength endurance to help you perform at your best in everyday life, in the gym, and in any challenge that comes your way.

By integrating high-intensity intervals, plyometrics, and advanced strength protocols, we’ll teach your body to move with purpose and control, while building muscle definition and improving functional strength. As we increase intensity, you’ll not only maintain the progress made so far but also build new levels of fitness that allow you to thrive.

This is the final phase where we shred fat, boost endurance, and empower you to feel stronger, faster, and more confident than ever before. Get ready to unlock the athletic version of yourself and finish the program stronger, leaner, and more powerful than you thought possible.

FAQs

  • The program is designed for women of all fitness levels—whether you’re a beginner or experienced athlete. If you’re ready to build strength, improve your movement, and become part of a supportive, empowering community, this program is for you!

  • The program runs 3 days a week 6am and 6pm on Monday, Wednesday, and Friday. Each session is designed to build on the previous one, ensuring consistent progress and allowing adequate rest between workouts.

  • Yes! While the program is designed to run over 12 weeks, you can join at any time. If you can’t attend every session, you can opt for drop-in classes, but committing to the full 12 weeks will provide you with the most structured progression and best results.

  • Yes, you will need access to the private facility where the training takes place, Glory Gains. A $40 gym membership to Glory Gains is required, and this fee is separate from your StrongHer Lift membership. The gym membership gives you access to the facility during our sessions.

  • All you need is comfortable workout clothing, water, and a positive mindset! If you have your own gym shoes or equipment (e.g., gloves, squat shoes,knee sleeves), feel free to bring those too. We’ll provide the rest!

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