the strong af subscription
Train 3x a Week. Get Stronger for Life.
THIS IS FOR YOU IF…
For women who already lift but want more structure, more progress and less overthinking. The Strong AF Subscription gives you a fresh, 3-day strength programme every 4 weeks, designed to help you get stronger in your big lifts, move better, and feel like athletic without training 5+ days a week.
It’s ideal if you want a plan that focuses on performance, not just fatigue, you’re training for life, not just for aesthetics, you need your strength work to support everything else you do (running, sport, life).
No guesswork. No BS. Just training that actually works.
WHAT YOU GET
(and what that actually means)
3-day programming
A structured 3-day strength plan, delivered monthly via your very own training app. No more second-guessing or throwing sessions together last-minute. You’ll get clear programming designed to build strength across the big 3 lifts with accessory work to keep you mobile, balanced, and injury-free.
Coaching cues + videos
You’ll know exactly how to execute every movement, with support on tempo, form, and progression because proper technique is what gets you strong and stay strong.
training app
Track your lifts, record your progress, and tick off sessions like the strong potato you are. No spreadsheets. No faffing. Just training made simple.
human contact
It’s not 1:1 coaching, but I’m still in your corner. Message me in the group chat if you’re stuck or want to celebrate your wins with me and the strong af community.
strong + athletic
No more wondering how to be strong, powerful, athletic and mobile in your training. This programme is designed to help blend everything you need into just 3 x 45-60 minute sessions per week.
equipment needed
For those who are already confident with all the main movement patterns (squat, hinge, push, pull) and who have access to a barbell, dumbbells, squat rack and bench.
£39 PER MONTH
(just £9 per week)
BETH F
“I can now do multiple pull ups throughout my sessions and have a physical confidence in my body that I’ve lacked my whole life. She has taught me the strength in strength training and is always there for advice, knowledge and support.”
FAQs
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Not quite. This is best for women who already train and feel fairly confident with basic lifts like squats, deadlifts, presses, pulls and hinge patterns. You don’t need to be elite but you should know your way around a gym.
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You’ll get the most out of this program by doing at least 3 sessions a week but you can make it work as a 2-day split. If you miss one here or there, it’s not the end of the world (life happens), just pick back up where you left off. The goal is consistency, not perfection.
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Barbell, plates, a range of dumbbells, squat rack and bench. If you’re missing one or two things, there are ways to modify, but this is best suited to gym-goers or well-equipped home setups.
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Everything is delivered via my training app. You’ll get your full programme, demo videos, coaching cues, and progress tracking all in one place. No shitty spreadsheets. No confusion. And a lovely little ‘this is how many animals you lifted today’ bonus.
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It’s not 1:1 coaching, but I’m still in your corner. Message me in the group chat if you’re stuck or want to celebrate your wins with me and the strong af community.
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Yep. It’s a rolling monthly subscription, so you can pause or cancel any time. But of course nothing happens overnight, I recommend sticking with it for at least 12 weeks to complete a full training block.
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I love that! This program is designed for you to perform and to complement the rest of your life, not compete with it. It’s ideal for women who want strength to support performance elsewhere.
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You can join anytime but if you join in the middle of a phase, you will be joining at the current point of the programme.
Training blocks will be 4 weeks long.
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This isn’t a tailored programme of course but the good news is the training app allows you to easily swap out an exercise for a different one. Plus, Sam will be in the group chat to help if you’re stuck.
Want to train smarter, without spending all week in the gym?
Get your free 8-week plan and see what real structure feels like.
Questions before getting started?
get in touch
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