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StrongHER

courtneymcdonoughfit

Women's Training
Coach
Courtney McDonough

StrongHER is designed for women who are seeking a fitness program that addresses the unique needs of perimenopausal and menopausal women. Strength training to build and preserve muscle. Plyometrics for power and bone mineral density and high intensity interval training to burn calories, improve cardiovascular conditioning and help manage weight.

The program is 8-weeks long and has 5 to 6 days of weekly programming. 3 days of strength training, 2 days of core, plyometrics and HIIT and one optional day of "easy" zone 2 focused cardio.

Each strength session should take about 45-60 minutes. The HIIT day is shorter at about 30 minutes. Getting you in and out of the gym quickly.

$49
Get StrongHER
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Build Muscle!
Muscle mass naturally declines with age, but strength training can slow or reverse the loss. More muscle boosts metabolism, helping you burn more calories even at rest. It also improves strength, mobility, and performance in sports—and makes everyday tasks easier and more enjoyable.
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Increased Energy and Improved Mood
Exercise releases endorphins—the feel-good chemicals that boost your mood and fight fatigue. It also helps regulate stress hormones like cortisol, making you feel calmer and more energized. Plus, regular movement improves sleep, helping you fall asleep faster and wake up feeling more refreshed
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Easy to follow plan!
StrongerHER paired with the TrainHeroic App delivers a clean, easy to follow program that takes the guesswork out of programming your gym routine getting you the results you want.
Features
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Programming 6 days per week
3 days of strength training, 2 days of core, plyo, and HIIT and 1 optional cardio day geared toward women of any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. The program is delivered through the Train Heroic easy to use app!
Equipment
Required
dumbbells // leg press, hamstring curl & leg extension // bike, ski erg or rower // bench and/or box // Med ball and BOSU ball // bench // cable machine // pull up machine // chest press & lat pull down
Recommended
TRX
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Sample Week
Week 1 of 8-week program
Sunday
StrongHER  Day 1

A

Cardio

1 x 2:00

B

DB Bench Press

3 x 10

C

DB Squat

3 x 10

D

1-Arm DB Row

3 x 12

E

Single Leg RDL

3 x 10

F

DB Shoulder Press

3 x 12

G

Cardio

1 x 20:00

H

Static Stretch

1 x 5:00

Monday
TABATA Tuesday

A

Cardio

1 x 2:00

B1

Bosu Ball Crunch

3 x 12

B2

Heel Taps

3 x 12

C1

Pogo Jump

2 x 6

C2

Seated Box Jump

2 x 6

C3

Power Step-Up

2 x 6

D

Cardio

1 x 4:00

E

Static Stretch

1 x 0:15

Tuesday
StrongHER Day 3

A

Cardio

1 x 2:00

B

Incline DB Bench Press

3 x 1212

C

Curtsy Lunge

3 x 10

D

Seated Row

3 x 12

E

Seated Hamstring Curl

3 x 10

F1

Tricep Pushdown

3 x 12

F2

DB Bicep Curls

3 x 12

G

Cardio

1 x 20:00

H

Static Stretch

1 x 0:15

Wednesday
General Cardio block
Thursday
StrongHER Day 4

A

Cardio

1 x 2:00

B1

Push-Up

3 x 12

B2

Glute Bridge Hamstring Walkout

3 x 10

C

Reverse Lunges

3 x 10

D

Lat Pulldown

3 x 12

E

Step-Ups

3 x 10

F

Cable Facepull

3 x 12

G

Cardio

1 x 20:00

H

Static Stretch

1 x 0:15

Friday
StrongHER HIIT 2

A

Cardio

1 x 2:00

B1

Bird Dog

3 x 10

B2

Glute Bridge

3 x 10

C1

Pogo Jump

2 x 6

C2

Seated Box Jump

2 x 6

C3

Power Step-Up

2 x 6

D

Cardio

1 x 4:00

E

Static Stretch

1 x 0:15

Saturday
REST Day
Coach
More from courtneymcdonoughfit
coach-avatar Courtney McDonough

MS in Kinesiology, NASM-CPT, ATC-R, Healthy Running Coach

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Stop wishing—start transforming

With 30 years in health and wellness—and firsthand experience navigating midlife—I’ve created a program to help you break through the slump and feel stronger, fitter, and more energized than ever!

Get StrongHER
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FAQs
How many days per week are programed?
6 days of programming, 3 strength days, 2 HIIT days, one cardio day.
Is cardio optional?
There is cardio programmed in as optional on your strength days. Depending on your current fitness level you may want to start small and build on the length of you cardio sessions.
Can this be program be completed in a home gym?
The program does have several exercises that utilize machines, such as leg press and lat pulldown. If you are well versed in replacing machines with free weights-YES! If not StrongHER 4 week maybe a better choice for you.
How long do the workouts take?
Strength days will take 45 minutes plus any added time for cardio at the end of the strength component. The HIIT days should take about 30 minutes and the optional cardio day as long or short as you want.
The Proof
verified-athlete-avatar Brenda C.

Programming that delivers

Verified Athlete

"In today’s “Instagramified” monkey-see-monkey-do fitness environment, having a grounded, well designed, fitness plan is more important than ever. Courtney has delivered for me – to cut through the performative noise to focus on programming that delivers."

verified-athlete-avatar Sarah K.

Knowledgeable and Experienced

Verified Athlete

"I’ve been so fortunate to have Courtney guide my return-to-fitness journey. Her knowledgeable, experienced and caring approach is a can’t-miss recipe for success!"

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