A comprehensive course for women who want to level up their strength training

Join the waitlist for our next cohort

Your strongest self is built in the off-season

If you're a runner, cyclist, triathlete or another athlete who typically has a winter off-season, you know that you should prioritize strength training. But it's hard to know where to start.

You find yourself constantly asking questions like:

Which gym should I choose?

What's the best program?

What does it really mean to lift heavy?

How do fit it in with my other training and busy days?

How do I avoid injury?

Plus, every fitness influencer seems to tell you something different. 

These questions often stop us before we get started or keep us feeling unsatisfied in our current strength routine. We want to change that. That's why we created STRONG, a comprehensive course for women by women. STRONG will give you the confidence you need in your strength training journey!

Get a sneak peek inside the course

This course is for you if you are…

 ✔️ New to strength training but confused by all of the advice you find online
✔️ Already have a strength training routine but want to see more progress.
✔️ Want a simple routine that can be incorporated around any goal (aka running, cycling, triathlon goals)
✔️ Are looking for a deeper understanding of all of the factors that go into strength training (nutrition, injury prevention, mindset, etc)
✔️ Looking for community and accountability during the off-season

Join the Waitlist

This course is much more than a strength training program. It’s a complete course designed to help you:

  • Feel confident in the gym
  • Set achievable goals 
  • Understand how your life stage impacts your strength training 
  • Minimize the risk of injury
  • Create a plan that works with your busy schedule and fitness goals
  • Progress with any type of equipment, from bodyweight to barbell
  • Listen to your body's cues
  • Understand how to fuel your body before, during, and after strength training sessions
  • Know which supplements are worth incorporating into your diet
  • Understand how to execute the most powerful strength training exercises
  • Stay on track with strength progressions and make the most out of your workouts


The course includes a 16-week strength training program focused on lifting progressively heavier loads that you can adapt for any level. 


Join the waitlist

Meet the Experts

Carla DiGirolamo, MD, MSCP

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. As a pioneer in Women’s Performance Endocrinology, her focus is on optimizing physical performance in women in high-performance professions and female athletes of all ages.

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. Her primary goal is to assist clients in establishing consistent training habits that promote health, happiness, and a more awesome life. Cassi firmly believes in fostering inclusive and welcoming environments, both online and in-person, as she believes that strong communities are built upon these values.

Dina Griffin, MS, RDN, CSSD

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,  PhD, LP, CMPC

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, MSc, Dip SIM, CAT(C), CF-L1, Pn L1

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. Kim’s focus has been helping people recognize their physical resiliency to ensure they can optimize performance in their activities of daily living, and recreational or elite athletic endeavors.

Meet Your Strong Course Coach: Lynda Rowan

Lynda has been coaching sport for 30 years and looks to inspire others by working with people’s strengths both physically and mentally “You never know if you don’t give it a Go” and “Be the best I can be on that day”. Here coaching education includes: USAT Level 1 Triathlon Coach - long course and short course, Training Peaks University, Feisty Women’s Performance Summit, Triathlon Endurance Summit, Feisty Womens Coaching Mastermind Course-Facilitator, Feisty Fueled Course, Dr Stacy Sims Men are not Small Women Course, Dr Stacy Sims Menopause Course

Off-Season Cohort


What's Included

  • 7 modules that cover everything from mindset and goal setting to injury prevention, nutrition and strength training considerations by life phase

  • A mobility routine to help you stay injury free when lifting

  • Nutrition guidelines for before, during, and after strength training sessions

  • Guidelines to help you with any gym setup

  • An exercise library of over 40 demo videos created for women by women

  • A 16-week adaptable strength training program focused on lifting heavy weights 

  • A weekly community check-in with a certified endurance coach (November-January)
  • Networking sessions to help you find accountability partners or groups 
  • Opportunities to win fun prizes when you complete community challenges
Join the Waitlist

Frequently Asked Questions

Why we chose our partner Previnex