WeLLStrength

What Is WeLLStrength?

WeLLStrength is a 3-day strength training program designed for women who want to get stronger without living in the gym. If you want intentional programming, clear structure, and real progress — without the overwhelm of a 5–6 day routine — this is your program.

Built for women 35+, WeLLStrength uses the same evidence-based principles as my higher-volume programs, distilled into three strategic strength sessions per week. This is strength training that works with your life, not against it.

Who This Program Is Created For

• Women who want strength training without a 5–6 day/week commitment
• Women 35+ who want to feel strong, stable, and confident
• Those who are newer to strength training or returning after time away
• Women who want structure instead of random workouts and classes
• Endurance athletes who want to maintain strength alongside running, cycling, hiking, or skiing
• Women who want a program that fits with yoga, Pilates, or other movement they enjoy
• Anyone craving a realistic, sustainable plan they can actually stick to

What’s Included

• 3 full-body strength workouts per week
• Mobility, warm-up, and activation built into every session
• Clear sets, reps, tempo, and RPE guidance so you know how hard to work
• Progressive overload built into 8 week training cycles
• Workouts delivered through the TrueCoach app
• Exercise demo videos and technique cues
• Optional form review and messaging support inside the app
• Training that pairs easily with cardio, yoga, or outdoor sports

Each session takes about 30–50 minutes, depending on tempo and rest.

Equipment Needed

You can complete this program in a gym or at home with:

• Dumbbells (a range: light, moderate, and heavy for you)
• Kettlebells (optional but helpful)
• A bench, box, or sturdy ottoman/chair
• Optional: resistance bands for warm-ups and accessory work
• Optional: barbell, if you have access and feel comfortable

Modifications are provided for DB/KB-only setups so you can still make great progress without a full gym.

How WeLLStrength Fits With Cardio, Yoga, and Outdoor Training

WeLLStrength is designed to complement the movement you already love — whether that’s running, hiking, biking, rowing, yoga, Pilates, dance classes, or weekend adventures.

Because you lift three days per week, you have four flexible days to layer in low- to moderate-intensity cardio and restorative movement, while still protecting recovery.

Why This Program Works

Women don’t need more punishment or more intensity. They need smart, progressive, repeatable strength training that respects their physiology and life demands.

• Focus on quality movement and correct form
• Emphasis on stability, control, and joint health
• Progressive overload to build muscle and strength over time
• Programming designed specifically for women 35+
• Room for cardio, outdoor sports, and rest

The result? You feel strong, capable, and confident — without burning yourself out or guessing what to do in the gym.