A founder-led note on why women should train for strength, how to start safely, a beginner version of my workout, and the plans I recommend for building real, sustainable progress.
I didn’t feel like training this week.
Not because I don’t love it — but because life gets full, work gets loud, and motivation doesn’t always show up on schedule.
And it reminded me of something I think a lot of women relate to: most of us were never taught to train for strength. We were taught to “tone”, to burn calories, to stay small — and then we’re surprised when we feel flat, fragile, or disconnected from our bodies.
So I did what I always do when I’m stretched: I kept it simple, followed my plan, and focused on doing the next right thing. That’s what strength is, really. Not a vibe — a practice.
The session I ran this week
Here’s one of the workouts I did:
- 3 x prowler push
- 15 wall balls x 3
- 3 rope climbs
- 5 toes-to-bar + 5 knee raises
- 30-sec ring hold + 8 back pulls
- Finish: 3 sets heavy thrusters (5 reps)
It wasn’t glamorous — but it demanded focus: breath, grip, commitment. And that’s why I keep coming back.
A quick founder note: I don’t program alone
I want to say this clearly: I don’t program sessions like this alone.
I work with a specialist strength coach who plans my training around my goals, recovery, and what my body needs week to week. It keeps me progressing safely, helps me stay consistent, and stops me from doing the classic founder move of trying to do everything myself. If you’re new to strength training, or getting back into it after a break, good programming (and good coaching) is everything.
Beginner version (45–60 minutes)
If you’re newer to strength training, here’s a scaled session with the same intent — build strength + conditioning + confidence — without advanced movements.
Beginner session
- Sled / prowler: 6–10 x 10–15m at a moderate pace (no sled? incline walk or bike intervals)
- Wall balls: 3 x 10 (option: med ball squat to a target/bench)
- Pulling strength: 3 x 8–12 ring rows or lat pulldown
- Core: 3 rounds — dead bugs 10/side + hollow hold 15–25s (or plank 20–40s)
- Finish: 3 x 8 DB thrusters (light/moderate) (option: goblet squat + press)
Rule of thumb: finish feeling challenged, not flattened — leave 1–2 reps in the tank on most sets.
Strength is the base — power comes next
Once you’re building a foundation, adding small amounts of plyometrics can be a game-changer — power, coordination, athleticism, confidence.
You don’t need to start with big jumps. Start with great landings: quiet feet, control first, stop the set when form breaks.
Power follows control.
The part that makes strength work: recovery
Strength shows up in training — but it’s built in recovery. A few basics I protect (especially in busy weeks):
- Protein with every meal (start at breakfast if you can)
- Daily walking (even 15–20 minutes counts)
- Sleep routines that actually downshift your nervous system
- Mobility for hips/ankles/t-spine so training stays sustainable
If you’re doing the work but feeling flat, it’s often not motivation you need — it’s recovery.
If you want a plan to follow, start here
If you’re looking for structure (and not random workouts), these are a few places I recommend:
- Stronger By The Day (MegSquats) — clear progression, beginner-friendly structure, great education.
- Empower by dóttir — strength programming designed specifically for women, with options aimed at supporting training through perimenopause + menopause.
- Barbell Medicine (Beginner templates) — structured, sensible training if you like a more data-driven approach.
- Girls Gone Strong — approachable, confidence-building entry points (including free programs + guides).
Disclaimer: I’m sharing what I’ve found helpful, not medical advice. Choose a plan that fits your experience level, and if you’re learning technique (or returning after injury/pregnancy/peri/menopause changes), it’s worth getting qualified coaching support. Always check with a healthcare professional if you have medical concerns.
Why this matters to us at Viren
This is exactly the kind of training we design for: real sessions — the ones where you’re bracing, sweating, moving through awkward positions, and pushing past the point where your kit should be the distraction.
Support that stays put. Comfort you feel. So you can focus on the work.
Your turn
If you’re building strength right now, what are you working on most?
Consistency • Confidence • Upper body • Lower body • Core stability
Reply in the comments or message me — I read every one.
— Nadine