Strong Course

STRONG: The Complete Strength Training Course for Women

Build strength that lasts a lifetime—without the guesswork.

This isn’t just a 16-week training plan (though you’ll get one). STRONG gives you everything you need to start lifting with confidence and keep progressing—no matter your life stage or other goals.

What makes Strong different from other training plans?

Most programs hand you a workout plan and call it a day.

But real strength is about much more than just what you do in the gym. It's about all of the ways you support your hard work. This course goes beyond a training plan and gives you the full blueprint—the why, the how, and the support to build real, lasting strength.

Dive into topics like nutrition, hormones and training, injury prevention, mindset and more while following a step by step training plan with instructional videos created just for this program.

What you'll learn inside the course:

✅ How to train with purpose—goal setting, progression, mindset, and motivation

✅ The science of strength—how your body adapts and how to support it through every life phase (puberty, pregnancy, hormonal birth control, menopause, and more)

✅ Fueling for strength—what to eat before, during, and after training

✅ How to integrate strength with endurance goals like running or cycling

✅ Equipment guidance—how to get started no matter what gym setup you have

✅ Plan adaptability—modify your training based on progress and real life

Katie

Chris

Four years ago I started biking during my daughter’s cancer treatments. It was my therapy during a very difficult time. Since then I’ve fought my demons; the negative self speak telling me I’m not strong enough or good enough. I became a mountain bike coach for two youth programs, bikepacked and traveled on a plane with my bike. I’m still fighting my imposter syndrome, feeling like I should know more or do more. Lifting heavy shit has helped me realize I can. I can be strong both physically and mentally. I can do hard shit. I can give myself a break and take a day off when I feel sore or tired. I can do anything I set my mind to and If I can’t, that’s OK too

Anat

✅ New lifters who want a clear, trusted guide

✅ Experienced lifters who want better results

✅ Folks who want to have a deeper understanding of the why and how, not just follow reps and sets

✅ People who are fed up with typical instructional videos created to promote a brand or aesthetic

Cassi Niemann

Cassi Niemann, the owner of CASstrong, is a Barbell Strength Coach and the lead UCanRow2 Master Rowing Instructor with Concept2. She provides online coaching through Barbell Medicine and offers in-person training sessions in Albuquerque, New Mexico. With certifications as a Precision Nutrition Level 1 Coach and a Pregnancy & Postpartum Athleticism Coach, Cassi is passionate about helping individuals of all ages and abilities develop a genuine appreciation for their bodies through strength and conditioning.

Dr. Carla DiGirolamo is a double Board-Certified Obstetrician/Gynecologist and Reproductive Endocrinologist who specializes in the care of reproductive age and mid-life women. She has over 18 years of experience practicing as a fertility specialist and more recently as a menopause health specialist. She is also an endocrine consultant for Wild Health. She has been featured in Boston Magazine’s Top Doctors in the Boston area for 2019, 2020, 2021, 2022 and 2023.

Dina Griffin is a Sports Performance Dietitian, Registered Dietitian, and the Owner of The Nutrition Mechanic. Dina works with all levels of adult endurance athletes to support and improve health, vitality, and athletic performance. She blends science-based and evidence-informed strategies along with “real life” considerations to devise personalized and sustainable nutrition and fueling plans. She specializes in women’s health, peri- and post-menopause, endurance and ultra athletes, and supporting individuals who have a metabolic condition.

Erin Ayala is a licensed psychologist and researcher who specializes in health and sport psychology. She is a Certified Mental Performance Consultant through the Association of Applied Sport Psychology and is listed as a licensed mental health provider on the United States Olympic and Paralympic Committee's Mental Health Registry. Erin blends her expertise in mental health, research, and performance to make a meaningful impact for active women in sport.

Kim Oslund is currently the Director of Ozmosis Wellness Inc. and Assistant Athletic Therapist at the University of Victoria. She has completed a Master of Science in Kinesiology and a Diploma in Sports Injury Management. In addition, she maintains her certification as an Athletic Therapist, Precision Nutrition Level 1 certification, and CrossFit Level 1 trainer credentials. In her 19-year tenure as a certified athletic therapist, she has had many opportunities to work both locally and internationally for several Canadian National & Professional Sport Organizations.

Included in the Strong Course:

⭐️ A 16-week strength training program designed to safely build toward compound lifts. Options for bodyweight, dumbbell or barbell included

⭐️ 42 exercise demo videos (with modifications shown)

⭐️ A mobility routine to keep your body moving well and prevent injury

⭐️ Guidelines to help you with any gym setup

⭐️ Insight into which supplements work and which are a waste of money

⭐️ Educational modules that take a deep dive into mindset, nutrition, life stage, training adaptations, and physiology

STRONG: The Complete Strength Training Course for Women

Build strength that lasts a lifetime—without the guesswork.

This isn’t just a 16-week training plan (though you’ll get one). STRONG gives you everything you need to start lifting with confidence and keep progressing—no matter your life stage or other goals.

What makes Strong different from other training plans?