Strength training for women — strong, not "bulky"
Personalised plan focused on strength, shape and confidence. Science-led, no myths, no Instagram routines. 12 weeks, delivered straight to your inbox.
✓ Instant in your inbox · ✓ One-off €19.95 · ✓ Secure payment via Stripe
✓ Focus on compound lifts (squat, deadlift, hip thrust)
✓ Get stronger without worrying about getting "too bulky"
✓ Pick your focus: glutes / legs / core / upper body
✓ Works in the gym or at home (dumbbells are enough)
✓ Meets you where you are — beginner to advanced
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Who is this for?
For women who want to get stronger, fitter and more confident through strength training.
Do you recognise yourself?
- • Fear of getting "too muscular" — a myth that holds you back
- • Lost in BBB content and "bikini body" Instagram routines
- • No idea where to start in the male-dominated gym area
- • Cardio-only routines don't build shape or strength
What you get
- ✓ Women have 15-20x less testosterone than men — bulking up naturally is biologically off the table
- ✓ Strength training burns fat, builds shape, and increases bone density
- ✓ Hormonal health (insulin, cortisol) improves structurally
- ✓ Daily progress turns into daily confidence
What does this usually cost?
Personal trainer
€150/hour
Online competitor
from €49
Gymsearch
€19.95
One-off — no subscription. Secure payment via Stripe (iDEAL · card · Bancontact).
Start the free quiz →Frequently asked questions
Will I get too muscular?
No. Women have 15-20x less testosterone than men. Visible muscle takes years of consistent training plus a calorie surplus. This plan delivers the "toned" look: more strength, tighter shape.
Should I train at home or in the gym?
Either works. The quiz captures your equipment and the plan adapts. Home with dumbbells is plenty.
I'm a beginner — is this too hard?
No. We start with basic movements at lighter loads (RPE 6-7) and ramp up. The first 2 weeks are about learning and technique, not maxing out.
Can I focus extra on glutes or core?
Yes. In the quiz you pick focus areas (glutes+legs / core / upper body / balanced). The plan adds extra volume there.
How does this differ from a men's programme?
Women recover faster between sessions, tolerate more volume, and respond better to higher reps on some muscle groups. The algorithm reflects that.
Ready for your training plan?
2-minute quiz. 30 seconds later in your inbox. One-off €19.95.
Start the free quiz →This plan is a general guide and not medical advice. Consult a doctor if in doubt.