Strength Training for Women 4-Week Series for Intermediates

Ladies,

Check out these benefits of strength training:

· Makes you look visibly younger - lowers your biological age
· Strenthens bones & dramatically lowers osteoporosis risk
· Prevents and reverses sarcopenia (age-related muscle loss)
· Speeds up metabolism - helps stop menopause-related weight gain
· Can reduce risk of heart disease
· Improves blood sugar control & lowers diabetes risk
· Improves mental health & reduces depression/anxiety
· Improves balance, posture & lowers fall risk
· Helps regulate hormones
· Boosts confidence & empowerment

In this focused 4-week Zoom workshop, you’ll learn:

Week 1: Understanding Non-Negotiable Elements of Strength Training
By the end of this session you will:

• Describe the minimum effective frequency and duration required to produce meaningful strength gains.
• Differentiate between strength training and endurance training.
• Explain the key principles of strength training, including progressive overload, specificity, consistency, recovery, and neuromuscular focus.
• Apply the formula for determining appropriate lifting loads, including how to choose weight that is challenging yet allows for proper technique.
• Justify the effectiveness of shorter, focused workouts and explain why consistency over intensity produces sustainable results.

What you'll get:
A workbook designed to help you translate the ideas from each session into action, reflection, and measurable progress
The 5 Biggest Strength Training Mistakes Women Make

Week 2: Simple Program Design and Applied Focus
By the end of this session you will:

• Identify and perform five foundational compound strength exercises that effectively train major muscle groups.
• Design a simple strength training program using these compound movements that can be completed in approximately 30 minutes
• Explain the neurological component of strength training, including how the nervous system contributes to strength development.
• Demonstrate focus techniques that enhance the mind–muscle connection during resistance training.
• Apply focused attention strategies during exercises to improve muscle activation and overall training effectiveness.

What you get: Strength Foundations: Joint Stacking & Core Bracing and
Focused Attention: The Power of Mind & Muscle Connection

Week 3: Understand Hidden Barriers – Perceptions, Self-Doubt, and External Influences
By the end of this session you will:

• Recognize common psychological and social barriers that can interfere with strength training progress, including self-doubt, intimidation, and external influences.
• Reflect on personal beliefs and perceptions that may be limiting their willingness to challenge themselves in training.
• Identify strengths and skills developed in other areas of their lives that can support success in strength training.
• Reframe limiting beliefs into constructive perspectives that encourage confidence and persistence.
• Develop a personal commitment to continued strength training based on self-awareness, confidence, and transferable life skills.

What you'll get:
The “Motivation Doesn’t Matter” Discipline Blueprint
Strength Identity Worksheet

Week 4: Integration, Reflection and Member Spotlight
By the end of this session you will:

• Summarize key principles and review strength training core concepts.
• Explore best practices in effective session tracking.
• Explore the benefits of photo/video recording in your progress.
• Understand how to use the Accountability Tracker.
• Members will have the opportunity to take a final test, review any outstanding concerns, and share successes.

What you'll get:
(3 Tiny Daily Habits) and The Accountability Accelerator (Your Weekly Check-In System)
7 Signals You are Training Correctly
Series Survey

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