You’re an athlete.
You run, jump, train, compete, and push your body hard. But if the weight room feels intimidating, confusing, or keeps leading to injury, it’s not because you’re weak. It’s because no one ever taught you how to strength train as a woman. Strength training is the missing piece, the foundation that protects your body, builds confidence, and unlocks the performance and longevity you’ve been working so hard for.
Coach Mel and Coach Courtney are two lifelong athletes who have spent years learning how to strength train with proper form and intention for our bodies and sports. Now, we use that experience to coach and support women in building strength, confidence, and performance through training that actually transfers.
We focus on smart progression and form-first coaching so your training supports both performance and longevity.
10+ years of combined coaching experience.
Master’s degrees in Applied Behavior Analysis
NASM Certified Personal Trainers
Board Certified Behavior Analyst
Lifelong multi-sport athletes
Form-focused, performance-driven strength training
Coaches who train, lift, and compete themselves
Learn how to strength train with proper form and confidence
Develop real strength and stability without relying on gimmicky or overcomplicated exercises
Reduce injury risk and train with your body, not against it
Feel confident and capable in the weight room
Feel sure about what you should be doing in your training
Follow a clear plan tailored to your goals, schedule, and lifestyle
Get expert feedback and support from coaches who are athletes themselves
Build strength, consistency, and habits that last long term
If strength training feels overwhelming, intimidating, or like something you should be doing but don’t know how to begin, you’re not alone. That’s exactly why we created this guide.
Our easy-to-follow, comprehensive resource breaks strength training down into 5 simple steps to help you start with confidence instead of uncertainty. You’ll also get an interactive worksheet to help you plan your week realistically, identify what might be holding you back, and recognize the strengths you already have.
Click the button below to sign up and get the guide delivered straight to your inbox.
Form Foundations is our 6-week program designed to help you build confidence in the weight room through personalized support and expert video feedback. Every two weeks, you choose a specific movement to focus on, whether that’s the squat, bench, deadlift, or another lift you want to improve, with no judgment and no pressure.
You’ll receive clear, individualized feedback on your videos, along with corrections and exercise suggestions to help refine your technique and build a strong foundation. Communication and video submissions are handled easily via WhatsApp at no additional cost, giving you direct access to experienced coaches who help you learn, move better, and train with confidence. Form Foundations is ideal if you want to improve form, reduce injury risk, and support long-term performance.
This coaching option is $150 total (just $25 per week), it’s a low-commitment way to build better form and confidence. Klarna payment plans are available, and everything is backed by a money-back guarantee.
Our online strength coaching for active women provides customized programming, ongoing feedback, and support tailored to your sport, schedule, and goals. We start with an initial consultation to understand exactly what you need, address any concerns or worries you have, and answer all of your questions so you feel confident moving forward.
You’ll receive a personalized 6-week strength program, along with weekly form check-ins where you can submit training videos and receive detailed, individualized feedback, corrections, and exercise suggestions. You’ll also have direct access to us, with responses within 24 hours, and first access to new resources and tools as they’re released. This option is ideal if you’re looking for long-term progress, consistent guidance, and accountability.
This coaching option is $400 total (about $67 per week) and is ideal if you’re looking for long-term progress, consistent guidance, and accountability. Klarna payment plans are available, and everything is backed by a money-back guarantee.
