Member's Corner

Welcome to the Member’s Corner! 🎉

This is your go-to hub for everything you need to know about your training at Strong Women Can. Here, you’ll find insights into our programming—what we’re focusing on each phase, why it matters, and how each week is designed to help you get the best results.

You’ll also have access to the daily workouts, so you can make the best class choices for your goals. Our aim is to empower you with the knowledge to train smarter, not just harder—so you’re not just picking the sessions you like, but also the ones you need (because let’s be real, the tough stuff is often where the biggest growth happens 💪🔥).

It’s also a space to stay connected with our community! The Member’s Corner will be our board for sharing upcoming events, workshops, and anything exciting happening at the gym. Think of it as your insider guide to making the most of your training and being part of something bigger. 

BARBELL PROGRAM – FEB 2025

PROGRAM 1. Monday & Thursday
A. BB Deadlift, 3-5 x 3-5                      
B1. BB Bench press, 3 x 6-8
B2. B stance RDL, 3x 6ea
C1. DB bench flyes, 3 x 10-12
C2. Standing straight arm band lat pulldowns, 3 x 8-10
D. Banded pallof press, 2 x 12ea
 
PROGRAM 2. Tuesday
A. BB Back squat, 3-5 x 3-5                
B1. Seated BTN press, 3 x 6-8
B2. Goblet reverse lunge, 3 x 6-8
C1. Ring ows, 3 x 12-15
C2. Side plank clams, 3 x 12ea
D. DB wood chops, 3 x 8-10ea
 
Notes: Looking to increase load across the weeks as the reps will decrease between weeks 1-3 and 4-6. Working at 7-8 RPE. Record your weights to track progress. The programs will switch days after 3 weeks.
Weeks 1 & 4 – 3 x 5 reps
Weeks 2 & 5 – 4 x 4 reps
Weeks 3 & 6 – 5 x 3 reps

BARBELL PROGRAM PHASE OVERVIEW – FEB 25

Transitioning into a 6-Week Intensification Phase in Barbell Lifting

For the past six weeks, we’ve focused on building speed, control, and explosiveness. Now, it’s time to level up with the intensification phase â€” heavier loads and fewer reps to target maximal strength.

What Is an Intensification Phase?

  • Increase load, decrease volume: Lift heavier with fewer reps to build strength.
  • Focus shifts to maximal strength, not speed or endurance.

Confidence Under the Barbell: Control Is Key

  • You’ve already built a foundation of speed and form—now apply that with heavier weights.
  • Confidence: Stay calm and controlled, even as the load increases.
  • Precision: Focus on every rep, especially with slower tempos.

Key Focus Areas

  • Slow Down, Don’t Lose Focus: Increase time under tension (TUT) by slowing the eccentric (lowering) phase.
  • Form Matters: Focus on core stability, breathing, and perfect alignment with every rep.
  • Progressive Overload: Gradually increase the load while maintaining proper form to avoid injury.

Final Thoughts: Confidence Is Your Best Tool

  • Trust the process—this is your chance to apply everything you’ve learned.
  • Step into the gym with confidence. Own each rep, and get ready to crush your personal bests (PBs).

What’s next?

Accumulation Phase: After this 6-week intensification, we’ll transition into a recovery period focused on lighter weights and building muscle.

Strong Women, let’s do this!

BARBELL PROGRAM – FEB 2025

February 12, 2025

Transitioning into a 6-Week Intensification Phase in Barbell Lifting
For the past six weeks, we’ve focused on building speed, control, and explosiveness. Now, it’s time to level up with the intensification phase — heavier loads and fewer reps to target maximal strength.

BARBELL PROGRAM PHASE OVERVIEW – FEB 25

February 12, 2025

Transitioning into a 6-Week Intensification Phase in Barbell Lifting
For the past six weeks, we’ve focused on building speed, control, and explosiveness. Now, it’s time to level up with the intensification phase — heavier loads and fewer reps to target maximal strength.