Strength Training
For Women
Strength
Gain functional strength that supports your goals and lifestyle.
Mastery
Don’t just go through the motions, learn to master the exercises and skills.
Freedom
Live your life with confidence and be ready when adventure calls.
Many training programs or methods are not very effective because, depending on your starting point and goals, they may be too easy, too hard, too narrow, or miss important details. So rather than significantly increasing strength and performance, they end up being a waste of time, effort, and money.
But when your training is tailored to you… your fitness level, your goals, your lifestyle… and your coach walks the walk, runs the run, and lifts the lift, the result is sustainable gains in strength, performance, and confidence. That’s how we do it.
Go from this:
- Putting in the effort and making little progress
- Confusion with contradictory stuff on the internet
- Being afraid of randomly getting injured
- Feeling older as you get weaker and tired faster
- Avoiding favorite and new activities
To this:
- Consistently gaining strength and fitness
- Following a clear, step-by-step training program
- Move with confidence
- Feeling younger and energized
- Doing the things you enjoy, and then some
Everything You Need to Get Stronger
1:1 Training Sessions
In-person coaching to learn good technique and get feedback on your progress.
Custom Program
Your training program, tailored to your fitness level, goals, and updated often to ensure you keep progressing.
Messaging and Support
There will be wins, questions, and maybe setbacks, and we’ll be there to provide answers and support.
Real Women. Real Results.
Krystal
Krystal first came because she had knee pain with running, which affected her distance and her workouts at Orange Theory. Once the pain was gone, she continued strength training with us. In a few months, she got her first pullup, and eventually deadlifted 200lbs and ran her first obstacle course race, where she climbed a rope. All this as a busy teacher and mother of three!
- Pullups: 0 → 4
- Pushups 0 → 14
- Deadlift: 95lbs → 200lbs
- Barbell Squat: 35lbs → 110lbs
Tina
In her 50s and with no lifting experience, Tina increased her pushups from 0 to 5 reps, deadlift from 35lbs to 115lbs, her squat from 15lbs to 75lbs, and ran her first obstacle course race!
- Pushups 0 → 5
- Deadlift: 35lbs → 115lbs
- Barbell Squat: 15lbs → 75lbs
Jordan
One year, Jordan had to walk a 5K because of knee pain, but the year after, she placed first in her age group. In addition to the knee pain, we worked on her squat depth, running form, and strength training, which support her love of pickleball, too.
- Pushups 0 → 10
- Deadlift: 50lbs → 165lbs
- Box jump: 24"
Kristina
Kristina did fitness on her own and took group classes, but she didn’t feel confident increasing weight and difficulty. In three months, she leveled up her pushups, deadlifts, box jumps, and confidence that she can get stronger without getting injured.
- Pushups: 0 → 9
- Deadlift: 65lbs → 140lbs
- Box jumps: 20in → 30in
Sierra
Sierra had hip pain for about a year and couldn’t lift heavy in spite of working with a personal trainer. In just a few months of Ninja Physio, she squatted and deadlifted significantly heavier weights without hip pain.
- Deadlift: 50lbs → 215lbs
- Squats: 10lbs → 105lbs
Lea
Lea started going to small group classes when her back started hurting even when walking, not to mention when practicing and teaching Jiu Jitsu. We helped get rid of her back pain, coached her on proper lifting technique, and through CrossFit she leveled up her strength and fitness significantly, reaching a 250lb deadlift.
- Deadlift: 100lbs → 250lbs
Meet the Coaches
Dr. Lily's Fitness Journey
My fitness journey started when a friend convinced me to run a half marathon in college. I hurt my knee while training, but physical therapy helped me to recover and actually run the race (and got me interested in PT). Then another friend introduced me to weightlifting, which I did for a while.
After college, I was doing long workouts and group training classes to trim down and get stronger, but I wasn’t making progress. Then Hippy showed me more efficient ways to train. and I gained more control over the way I look and perform while working out less and not obsessing about food. Since then, I’ve gotten into calisthenics, obstacle course races, and acroyoga.
Hippy: Be ready for anything.
My training philosophy is to do things in the gym that support what I do outside of the gym. I like to be ready for whatever life throws out. Throughout the year, I practice martial arts, run obstacle course races, play sports, do challenging functional workouts, or simply move a bunch of heavy stuff (I’ve helped friends move so many times that I’ve lost count). All this requires strength, explosiveness, endurance, conditioning, and coordination.
I bring this philosophy to our clients to ensure that they, too, are ready for any obstacles and adventures that life throws out.
FAQ
No lifting experience necessary, just the will to learn and put in the work. We’ll meet you at your starting point and build up from there. You’ll learn everything you need to know along the way, step by step.
If you’ve seen little results with trainers, it’s likely because their training was too easy, or too hard, and your body wasn’t being stimulated to make the adaptations to create more strength and muscle. Perhaps they were counting the quantity of your reps, but not the quality. Or maybe they were spending more time looking around the gym or at their phone than you.
No matter your lifting or athletic experience, we’ll find your starting point and help you build to your goals, step by step. We’re your cheerleader, but also your coach, and point out what you need to improve, and help you improve it.
Also, many trainers don’t really know what to do when it comes to issues like pain, injuries, mobility, and hypermobility, but we do.
That’s not a problem! Many of our clients had pain before starting their program, but with Dr. Lily’s physical therapy expertise, they got rid of pain while getting stronger.
Yes. Many women with hypermobility struggle because their joints move too much while their muscles don’t provide enough stability. This program focuses on building strength, stability, and control: the exact things hypermobile bodies need to feel supported and pain-free.
Yes. During perimenopause and menopause, women naturally lose muscle mass, bone density, and often feel more fatigue or joint pain. Strength training is one of the most effective ways to combat those changes. This program will help you build and preserve muscle, and protect your bones against osteoporosis.
Yes. In fact, strength training is one of the best things you can do while on GLP-1 medications (like semaglutide). These medications can cause you to lose not only fat, but also muscle mass and bone density if you aren’t strength training.
This program will help you build and preserve muscle, protect your bones, and support long-term results beyond the medication. So if you’re on GLP-1s, strength training isn’t just safe – it’s essential for keeping your body strong and resilient.
Yes. Strength training is one of the most effective ways to rebuild your body after pregnancy. Many postpartum women struggle with core weakness, pelvic floor changes, and overall loss of strength.
This program can help you restore core and pelvic stability, rebuild muscle and strength safely, improve mobility, and gain long-term confidence in lifting, running, and daily life. We progress gradually so you feel stronger with minimal, if any, setbacks.
Most of our clients have seen improvements in these areas, but that’s not our focus. We do help track macros and nutrients, but instead of being obsessed about food and numbers, we focus on quality training and the habits to support it.
No. It’s actually quite challenging for women to get unusually big muscles. Those that do, are following a very specific training program, diet, and maybe even “special supplements.”
CLAIM YOUR STRENGTH.
Schedule your call with Dr. Lily to talk about your fitness history, goals, and getting started!
