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Mpower Fitness & Nutrition

Women's Training, Weightlifting
Coaches
Ruth Maleski and Tina Herbert

Your no time wasted blueprint for muscle growth & recomp - science based programs, 1:1 form feedback, and virtual gym family all in one

WHAT YOU GET

✔ Rolling 3 & 4 Day Gym + Home Lifting Programs

✔ 12-Week Beginner Lifting Program (2-4 day gym + home options)

✔ 'Recovery Add-On’ Program (core, pelvic floor, mobility & breathwork)

✔ Plug-And-Play Training App (demo videos, workout logs, individual form reviews)

✔ Education & Community App (group chat, news feed, live Q&As, educational resource library)

$37 / mo
Get Built To Last All Access
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Smart Training
Evidence based, periodized hypertrophy programs for women who want to get strong and transform their bodies (from the gym OR from home.)
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Clear Education
Weekly individual form reviews, bi-weekly live Q&As, unlimited chat support, no fluff + self paced resource library with answers to your every lifting query.
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Warm Community
A group of women who are building muscle, losing fat, and figuring out that new piece of gym equipment.. just like you. (No more feeling like the odd one out - come meet your new virtual gym family.)
Features
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Engaged Coach Support
Weekly *personal* form reviews (yes, ALL form videos are responded to, every week), bi-weekly live Q&As, timely support. We've got you.
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Programming 4 days per week
Rolling 3-4 Day Gym/Home programs with new drops every 2-6 weeks to keep you progressing. Best for intermediate to experienced lifters.
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Exclusive Community + Education App
Member exclusive challenges, activity feed, hoppin group chat, resource library with on-demand workshops and articles, monthly giveaways & MORE.
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Recovery + Core Program
3 weekly sessions of core, breathwork & mobility. Optional add-on to your lifting workouts (or use for active recovery days.) All experience levels.
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Qualified Coaches
This is not a 'fitspo' program. BTL is evidence based programming from qualified professionals.
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#teambtl
Are we biased? A little. Is #teambtl the warmest, most helpful, most uplifting community we've seen in the 'app world'? 1000% without a doubt.
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12-Week Beginner Program
Build skill & confidence in BTL Beginner before transitioning to a rolling program - best for beginner, novice or restarting lifters.
Equipment
Required
GYM: cables, machines, free weights // HOME: DBs, incline bench, bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Coaches
More from Mpower Fitness & Nutrition
coach-avatar Ruth Maleski

WEIGHTLIFTING COACH | CPT, PN1, N1 Biomechanics & Program Design

coach-avatar Tina Herbert

CORE & PELVIC FLOOR COACH | CPT, PN1, PCES Pre/Postnatal Exercise Specialist

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You can train smart & build muscle in 3-4 days/wk.

Let us teach you how.

Get Built To Last All Access
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FAQs
How long are the workouts?
The average length of 3 & 4 day rolling program workouts is 45-60 minutes. The 12 Week Beginner Program workout lengths are as follows | Phase 1: 30-35 minutes | Phase 2: 40-45 minutes | Phase 3: ~50 minutes
What is the training split?
Exact muscle split for rolling programs is subject to change because split, exercises, rest, tempo, RPE, and all program variables are intentionally selected based on the goal of that particular training cycle. However, one of the most frequent 4 day splits you’ll see is upper/lower/upper/lower.
Is it easy to switch between or mix programs?
Yes! All you have to do is toggle on/off which program(s) you would like to do, and they will appear on your calendar. (If you do a hybrid of home/gym training for example, you can toggle on both programs and complete whichever workout you would like depending on the day.)
How does billing work?
Payments are automatic and recur each month on the day that you signed up. You may cancel your membership at any time in the TrainHeroic app.
How much coach communication will I get?
As much as you want. :) All members get access to weekly form reviews, you can ask questions in the community feed or chat anytime (we respond every weekday) and/or you can interact with Ruth LIVE every 2 weeks in the Q&As!
The Proof
verified-athlete-avatar Kelsey Weiss

Dentist, Sports Enthusiast

Verified Athlete

"I owe these glutes to you!!! I am not genetically gifted in my lower body. The switch to your program was so much of what I needed."

verified-athlete-avatar Danitza Leon

RN, Muscle Mommy

Verified Athlete

"The science, the community and sustainability of the program has allowed me to step into my strongest, healthiest, happiest self. BTL will forever be the best dollars I invest in myself per month."

verified-athlete-avatar Georgia Martin

Dog Mom

Verified Athlete

"Gotta share this side by side - I started doing BTL almost 2 years ago & was THRILLED with this muscle growth."

verified-athlete-avatar Annie Parrott

Neonatal Nurse Practitioner

Verified Athlete

"I've done your program the past 1.5 yrs in prep for my wedding. I had a final dress fitting last week for my wedding this upcoming Saturday and seeing my back muscle gains made me so proud 🥰"

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When you join a team you’re getting more than programming, you’re joining an online community.

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