Essentials Strength Program

  • 12 week periodised strength program

  • Lower- and upper-body strength sessions

  • Build functional strength for confident, progressive training

  • 45-60 minutes gym-based workouts

About the Program

Strength training is essential for all women — supporting bone health, muscle mass, metabolic health and long-term physical function. But without structure, progress can be slow or inconsistent.

This program gives women, whether new to strength training or already training without seeing results, a clear, week-to-week structure. With evidence-based, periodised programming, it helps you build functional strength, track progress and gain the knowledge to train confidently and sustainably beyond the program.

    • Build functional, full-body strength for everyday life and gym performance

    • Improve muscle mass, bone density and metabolic health

    • Progress your lifts safely with structured, periodised training

    • Increase confidence in the gym

    • Hit personal bests and break through plateaus

    • Learn effective strength programming to train beyond the program

  • There are three training levels available, depending on how many days per week you’d like to commit:

    2 days/week:
    • 1 × Upper body
    • 1 × Lower body

    3 days/week:
    • 1 × Upper body
    • 1 × Lower body
    • 1 × Full body

    4 days/week:
    • 1 × Upper body
    • 1 × Lower body
    • 2 × Full body

    Regardless of the level you choose, each program provide exercise regressions, progressions and swaps to suit your needs.

  • Session Break-Down

    Across your 12-week program, you’ll complete three 4-week training blocks.

    Within each 4-week block, you’ll perform the same exercises on each training day, allowing you to build skill, confidence and strength. The volume (sets × reps × load) will progressively increase over time to ensure continued adaptation.

    Regardless of the chosen level, each session includes:

    • A structured warm-up

    • A main strength block

    The main block is organised into A, B and C series, with each series consisting of 2–3 exercises performed as supersets. This structure keeps sessions efficient while maintaining appropriate intensity and recovery.

    Key Lifts

    Each program is built around several key lifts that appear consistently across the weeks to drive measurable strength progress.

    Level 1:

    • 1 × Upper Body Strength (key lift: chin-up)

    • 1 × Lower Body Strength (key lift: back squat)

    Level 2

    • 1 × Upper Body Strength (key lift: chin-up)

    • 1 × Lower Body Strength (key lift: back squat)

    • 1 × Full Body Strength (key lift: hip thrust)

    Level 3

    • 1 × Upper Body Strength (key lift: chin-up)

    • 1 × Lower Body Strength (key lift: back squat)

    • 2 × Full Body Strength (key lifts: hip thrust and bench press)

    Regardless of the level you choose, the program includes clear regressions, progressions and exercise swaps to suit your current capacity.

Join Level 1 Now
Join Level 2 Now
Join Level 3 Now

If you’d like a fully personalised plan, book in for an individualised programming consult.

Inside The App

Your daily dashboard gives you a clear snapshot of the day ahead — including assigned training sessions, daily habits and tasks, plus access to on-demand support when you need it.

A weekly training overview shows everything scheduled for the week, with the flexibility to easily reschedule sessions so your program fits around real life.

Session-by-session guidance lets you view each workout at a glance, with video demonstrations included so you feel confident and prepared before you start.

Built-in tracking allows you to log completed sessions, including weights, sets and reps, so your training volume is recorded and your program can progress week to week.

$99

2 sessions per week

$8.25/week

Inclusions:

  • 12-week periodised strength program, inclusive of 3 strength sessions per week

  • App access delivering your weekly training schedule and program, with video demonstrations, built-in progress tracking and habit logging

  • Ongoing email support

Join Now

$89

3 sessions per week

$7.42/week

Inclusions:

  • 12-week periodised strength program, inclusive of 2 strength sessions per week

  • App access delivering your weekly training schedule and program, with video demonstrations, built-in progress tracking and habit logging

  • Ongoing email support

Join Now

$109

4 sessions per week

$9.08/week

Inclusions:

  • 12-week periodised strength program, inclusive of 4 strength sessions per week

  • App access delivering your weekly training schedule and program, with video demonstrations, built-in progress tracking and habit logging

  • Ongoing email support

Join Now