Resilience-Women's Strength Training

This program is designed specifically for female athletes who want to build strength, confidence, and resilience as they move into midlife and beyond. It is built for women who are already consistent with recreational activity and cardiovascular fitness, and who want a structured strength program to support long-term health, performance, and durability. We will guide you on progression with dosage through video and text for progressive loading. This is for women with a gym membership or a home gym with progressive weights looking for guidance with exercise progression.

Programming will include:

Strength Mobility Bone loading Speed and power training Core control Recovery and nervous system quieting

This program includes 4 days of guided training:

2 lower body strength days 1 upper body strength day 1 mobility, core, and autonomic nervous system quieting day

This program is meant to be comprehensive from a strength and movement perspective, assuming that cardiovascular training is being completed independently. You can skip a lower body day if desired, but we strongly encourage showing up for upper body day since this is often under trained for women.

Multiple Levels Compound barbell lifts can feel intimidating, especially if you have not done them before. This program includes videos that explain setup, equipment, mechanics, and movement options.

Each major movement will include Level 1, Level 2, and Level 3 options so you can choose the best starting point for your body, experience, and equipment.

Exercises can be done with bands or weights. If we have an exercise dosed on a machine at the gym, we will give you a home alternative too.

Take Your Time The goal is to do this forever.

If you go too hard too fast, your tissue is more likely to shift from adapting to positive stress into experiencing strain, irritation, or injury. Take your time. Build your confidence. Most importantly, do not stop showing up for yourself. :)