Women's Strength Group

HOW WE PROGRAM
Women’s Strength Group follows a structured strength training program designed to help you build strength, learn how to lift, and make measurable progress over time.

We take the guesswork out of strength training. You’ll have a structured plan to follow, with intentional progressions and coaching to help you get the most out of your 45 minutes.

PROGRESSIVE OVERLOAD

We gradually challenge your body so it can continue to adapt and get stronger.

Your program may progress through:

• Increasing weight
• Increasing reps or sets
• Changing tempo
• Increasing time under tension
• Building capacity over multiple weeks

COMPOUND LIFTS

We prioritize foundational movements that train multiple muscle groups and build real-world strength.

You’ll learn and progress through movements like:

• Squats
• Deadlifts
• Bench press
• Shoulder press
• Rows

You’ll build your technique first, then gradually increase your strength and capacity.

ACCESSORY + ISOLATION WORK

Compound lifts are the foundation, but they aren’t the whole program.

Accessory and isolation movements help us:

• Build balanced strength
• Target specific muscle groups
• Strengthen your core
• Support your bigger lifts

You’ll work muscles including your glutes, hamstrings, quads, shoulders, biceps, triceps, and core.

POWER + CONDITIONING

Strength training doesn't mean every minute has to be slow and heavy.

We also incorporate short bouts of power and conditioning work using equipment like the:

• Echo Bike
• Rower
• SkiErg

These sessions build power, work capacity, and cardiovascular fitness while keeping the primary focus where it belongs: getting stronger.

THE GOAL

Build strength that changes how you feel, look, and move.
Consistent strength training can help you:

• Build lean muscle mass
• Support a healthy metabolism
• Improve everyday strength
• Move with more confidence
• Feel stronger in your body

But Women’s Strength Group is about more than what happens under the barbell.

It’s 45 minutes, twice a week, carved out for you.

A chance to step away from the demands of work, family, and everything else on your calendar—and do something that is good for you.

And you won’t be doing it alone.

You’ll train alongside a supportive group of women who show up, work hard, encourage each other, and celebrate each other’s progress.

Get stronger. Build muscle. Take up space. Make yourself a priority.