Most women dismiss "training for strength" as a valid and effective approach for what they really want: a better-looking body they are proud of and feel comfortable occupying.

And that is a huge mistake.

Let me be blunt: if training to get stronger did NOT lead to a better body, among other tremendous benefits, I wouldn't tell you to do it. Why? Because if I tell you to do something that doesn't work, you'd never listen to me again. I certainly don't want that.

Choosing to focus on what your body can do, by getting stronger with a few key exercises, just may be the most enjoyable and empowering approach to fitness you could attempt. And the results you achieve will likely surprise you.

Why not try a program that makes you feel great about yourself? Do something empowering and enjoyable. Discover a better path to changing your body, and mindset. Choose to get strong.

Introducing the STRONG 14-Week Strength Program

Here's what you get with the STRONG program:

  • The STRONG program in PDF format

    View the file from any device. Everything you need to succeed is included: from clear warm-up instructions to weekly progressions. Have fun getting strong!

  • Printable workout logs

    Print the easy-to-use workout logs if you prefer to track with pen and paper.

  • Excel and Open Source spreadsheet trackers

    Easy-to-use electronic tracking spreadsheets. You'll get an Excel and Open Source (can use with Google Docs and other apps) spreadsheet files.

  • Exercise-demonstration video library

    Perform every exercise with confidence. Every exercise has its own private video that shows you exactly how to perform each exercise correctly. The videos are privately hosted on YouTube so you don't have to save them to your devices.

  • Coaching in the private Facebook group (Coaching Package only!)

    Get coaching directly from Nia in the private Facebook group to improve your lifting technique. Submit your videos for feedback on your exercise form and performance. (Included with the Coaching Package only.)

Tell Me More About STRONG

STRONG is a step-by-step, completely done-for-you-program that focuses primarily on building a stronger deadlift and bench press, and secondarily increasing the squat. It's a 3-day-per-week strength training program that revolves around barbell exercises and also uses a few dumbbell and cable machine exercises.

What is Included with STRONG

Detailed instructions for how to warm-up for every exercise, printable workout logs, spreadsheet trackers for electronic documentation (an Excel spreadsheet tracker and Open Source tracker that can be used with Google Docs and various apps), and exercise-demonstration videos. 

This is a done-for-you program that tells you exactly what to do every week of the program, so there's zero guesswork involved.

Who STRONG is For

  • STRONG is for the person who wants to discover their physical strength; for the person who wants a fun, empowering focus with their workouts.
  • It's a 3-day-per-week strength training program that's ideal for the trainee who is comfortable training with a barbell. You must be familiar with the deadlift, bench press, and squat.
  • Someone who wants a fun, motivating challenge and focus in the gym.
  • For the trainee interested in deadlifting and bench pressing and squatting heavier weights in the 4-8 rep range.

Who STRONG is NOT For

  • This program is not suitable for those brand new to strength training or those who aren't interested in lifting progressively heavier weights. A better place to start would be the strength training program provided in Lift Like a Girl.
  • This program is not for the trainee who wants to finish workouts in 30 minutes or less. A more appropriate program would be the Time-Saver Program.
  • This program is not for the trainee who doesn't want to deadlift, bench press, and squat with a barbell!

"I feel like everything I needed to succeed was laid out."

Michelle strong

"I didn't know what I was capable of lifting and ended up really surprising myself with the progress made."

Karen strong

Satisfaction Guarantee

Your satisfaction is guaranteed. You have 30 days to put the STRONG program to the test. If  you're not satisfied you can get a full refund.

The STRONG + Coaching package (details below) is not eligible for a refund once you join the Facebook group. You'll be taking a spot someone else could have had so no refunds will be issued for the STRONG + Coaching package once you've joined the Facebook group.

STRONG
$49.99

STRONG 14-Week Strength Program

Exercise-Demonstration Video Library

Excel Spreadsheet Tracker

Open Source Spreadsheet Tracker

One-time payment. You will NOT be billed again.

STRONG + Coaching
$99.99

STRONG 14-Week Strength Program

Exercise-Demonstration Video Library

Excel Spreadsheet Tracker

Open Source Spreadsheet Tracker

Membership to Private Facebook Group for Exercise Technique Coaching (details below)

One-time payment. You will NOT be billed again.

STRONG + Coaching Package Details

Receive coaching for a fraction of the cost of one-on-one coaching.

With the STRONG + Coaching package, you get membership to the private Facebook group where you'll receive coaching and feedback on your exercise technique. Simply record videos of yourself performing an exercise, then post it in the group for coaching and feedback. You can also, of course, ask additional questions you may have along the way and use the group for accountability.

What is the benefit of the coaching group?

  • Want to know if you're deadlifting correctly?
  • Want to improve your squat form?
  • Want to bench press more efficiently?
  • Want to make sure you're performing a new exercise correctly?
  • Want accountability to ensure you see the program through to completion so you achieve awesome results?

Membership to the coaching group means you can upload videos of your exercise performance, and you'll get detailed feedback directly from me.

Frequently Asked Questions

Will I perform heavy singles?

No, this program does not include singles. Most exercises are performed in the 4-8 rep range over the course of the program.

It's been a few weeks since I've worked out. Can I jump right in to the program?

The STRONG program begins with an Introduction Week to, as the name implies, introduce you to the exercises and training techniques used in the program. The Intro Week works well for someone who hasn't lifted weights in a week or two to "ease" them back into lifting weights.

What equipment do I need?

This program uses mostly barbell exercises (deadlift, bench press, and squat variations primarily) so a barbell and weight plates are a must. Also needed: a power rack, weight bench, dumbbells, and a cable machine for pulldowns and rows is recommended though not mandatory. Fractional plates and lifting straps (for holding the barbell for deadlift variations) are strongly recommended.

How many days per week will I work out?

The program calls for 3 strength training workouts per week and includes 1-2 optional conditioning sessions per week.

How long do the workouts take?

To be safe, give yourself an hour for each workout. There are Time-Saving Tips for those who need to complete the workouts in less time.

Is cardio work included in the program?

Yes. One to two 20-30 minute conditioning sessions are recommended for each week of the program. It is optional, but recommended.

What if I'd like feedback and coaching on my exercise technique for the deadlift, bench press, and squat?

Are you squatting to proper depth? Is your deadlift technique efficient? Could you make adjustments to improve your bench press? If you have these and similar questions, definitely get the STRONG + Coaching package so you can upload videos to the private Facebook group to receive coaching on your exercise technique.

Some workouts I've done are very vague and I'm left not sure what to do. Do you tell me exactly what to do and and what to expect?

My goal is to make sure you are confident with how to perform the program. To ensure that happens, there are clear instructions and several examples so you actually see how to do things like warm-up for the exercises and progress them on a weekly basis.

What exactly will I receive?

The STRONG program PDF file, exercise-demonstration video library, printable workout logs, Excel spreadsheet tracker and Open Source spreadsheet tracker (for Google Docs or other spreadsheet apps). If you get the STRONG + Coaching Package you'll also receive a minimum of 14 weeks of coaching in the private Facebook group.

If you choose the STRONG + Coaching package you'll also get access to the private Facebook group where you can upload videos for feedback and coaching. You can also, of course, use the group for accountability and to ask any questions you may have along the way.

"I've noticed more definition in my legs which is usually the last place I see change."

Beth strong

"I'm emboldened to start lifting heavy all of the time. I hadn't expected that."

Mary strong

"Strength training has been directly involved in improving my overall sense of confidence and self-worth."

Holly strong

Now it's YOUR turn.

Choose to get strong and get ready to discover what your body is capable of doing.

STRONG
$49.99

STRONG 14-Week Strength Program

Exercise-Demonstration Video Library

Excel Spreadsheet Tracker

Open Source Spreadsheet Tracker

One-time payment. You will NOT be billed again.

STRONG + Coaching
$99.99

STRONG 14-Week Strength Program

Exercise-Demonstration Video Library

Excel Spreadsheet Tracker

Open Source Spreadsheet Tracker

Membership to Private Facebook Group for Exercise Technique Coaching (details below)

One-time payment. You will NOT be billed again.