Die Stärke in ihr

This is an 8-week strength-training program designed specifically for women, focusing on both physical and mental empowerment. With 3–4 structured gym sessions per week, you’ll build strength, confidence, and energy—whether you’re a beginner or already lifting. You’ll also get access to nutrition guidance, mindset tips, and expert support to help you stay motivated and make lifting a lasting part of your routine.

We understand that energy levels and recovery needs can change throughout your cycle or during menopause. That’s why the program encourages listening to your body, with guidance on adjusting intensity, prioritizing recovery, and optimizing nutrition to support hormonal balance. You'll also find expert tips on training smarter during different phases of your cycle, so you feel strong every step of the way.

All workouts are designed for the gym, using dumbbells, barbells, resistance machines, and bodyweight exercises. If you’re new to strength training, don’t worry—each exercise comes with step-by-step instructions to help you feel confident using the equipment.

Absolutely! The program is built for both beginners and intermediates. You’ll start with foundational strength-building exercises, focusing on proper technique and gradual progression, so you can lift safely and effectively.

Life happens! The program is designed to be flexible, so if you miss a session, you can pick up where you left off. Consistency is key, but progress is all about balance—do what works for you.

No strict diets here! We provide nutrition tips to fuel your training, with a focus on balanced protein intake, healthy snacks, and hormone-friendly eating habits. You’ll learn how to eat in a way that supports both your strength goals and overall well-being.

Not at all! Strength training helps define and shape your body, boost metabolism, and improve overall health. The goal is to make you feel strong, confident, and energized—not to fit a certain look.

You’re not in this alone! The program includes weekly motivational content, mindset tips, and guidance from inspiring trainers to keep you going. Plus, tracking your progress and celebrating small wins will help you stay committed and excited