Raise the Bar

Designed for women new to strength training or returning after time off, this program builds a solid foundation of strength, confidence, and consistency. Each workout focuses on fundamental movement patterns—squats, hinges, pushes, pulls, and core stability—helping you develop proper technique, improve muscle endurance, and increase overall strength. With progressive overload and balanced recovery, this program sets the stage for long-term success in your fitness journey.

Experience Level: beginner to intermediate lifters
Duration: 3 days a week for 8 weeks
What’s next: Raise the Bar or 1:1 online coaching

Sample Workout
Week 1 Day 1: Lower Body & Core

  • Bodyweight Squats 3x10

  • Glute Bridges 3x10

  • Bodyweight Step-Ups 3x10 per leg

  • Single Dumbbell Romanian Deadlifts 3x10

  • Bodyweight Calf Raises 3x12

  • High Plank 2x30 sec