Foundation
Movement quality, positional control, and foundational strength.
369 StrongHer · 17-Week On-Demand Strength Program
StrongHer
Strong. Confident. Unstoppable.
Three strength workouts each week across four progressive phases, with mobility integrated and training designed for real life.
369 StrongHer 17-week strength program artworkWho StrongHer is for
A clear plan for women ready to train with purpose.
StrongHer is a self-directed program for women who want progressive strength training without random workouts or unnecessary complexity.
Best fit
- Women who want a clear, structured strength plan
- Women who prefer progressive training over random workouts
- Women who want greater strength and movement confidence
- Independent trainees ready to follow a complete program
What StrongHer helps you build
Strength that grows from better movement.
Mobility supports control. Structured strength work builds capability. The goal is confident, sustainable training that carries into everyday life.
Mobility → Strength → Life
- Practical strength
- Better movement and mobility
- Training confidence
- Sustainable progression
- Long-term physical capability
How the program works
Three sessions a week. Seventeen weeks of progression.
Each week gives you three structured strength sessions with mobility built into the training. The program moves through four phases, with a planned recovery week before the final 5×5 block.
Inside StrongHer
- Three progressive strength sessions each week
- Mobility integrated into every session
- Optional recovery and 369 Reset support
- Designed for training at home or in the gym
Program structure
17 Weeks · 4 Phases
StrongHer builds progressively across four training phases while keeping movement quality and recovery part of the plan.
Development
Strength development, increased loading, and muscular control.
Balanced Strength
Strength production, structural strength, and controlled heavier loading.
Classic 5×5
Strength expression, load tolerance, and disciplined execution.
“She girds herself with strength
— Proverbs 31:17 (LSB)
And makes her arms strong.”
Choose your edition
Choose how you want StrongHer delivered.
The same 17-week program, with two clear delivery options.
App Delivery or Lifetime Edition.
Neither edition includes ongoing individualized coaching.
App Delivery
6 months of app access$79
Want your training organized for you?
Choose App Delivery for the complete StrongHer experience organized inside the training app.
- Six months of StrongHer App Delivery access
- Scheduled workouts and exercise demonstrations
- Workout logging and progress tracking
- Reminders and notifications
Lifetime Edition
Downloadable program$109
Own StrongHer for life.
Lifetime access to your downloadable StrongHer program, with linked 369 exercise demonstrations.
- Downloadable complete StrongHer program
- Complete workouts, sets, reps, and progression guidance
- Linked 369 exercise demonstration library
- Self-directed long-term use
FAQ
Before you start StrongHer.
Do I need strength-training experience?
No. StrongHer uses a beginner-friendly progression for women ready to follow a clear, structured plan.
Where can I train, and what equipment do I need?
StrongHer is designed for training at home or in the gym. You will need dumbbells, a barbell, resistance bands, and a bench. A cable machine is recommended.
What is the weekly commitment?
StrongHer includes three strength sessions per week across the 17-week program. Mobility is integrated into each session.
How are mobility, recovery, and progression supported?
Mobility is integrated into every session, the program progresses through four deliberate phases, optional recovery is built in, and 369 Reset supports mobility and recovery.
What is the difference between App Delivery and the Lifetime Edition?
App Delivery includes six months of StrongHer access with scheduled workouts, exercise demonstrations, logging, progress tracking, reminders, and notifications. The Lifetime Edition provides lifetime access to the downloadable StrongHer program with linked 369 exercise demonstrations. It does not include App Delivery access or every future major edition or revision.
Is coaching included?
No. StrongHer is self-directed and does not include ongoing individualized coaching.
17 Weeks · Three Strength Sessions Each Week
Build strength you can carry into life.
StrongHer gives you a clear, progressive path to better movement, greater training confidence, and practical strength.
Strong. Confident. Unstoppable.
Choose Your Edition