Strength Starts Here - Online Program Application

I'm so excited you're interested in the Strength Starts Here Online Program! This is a 6-8 week virtual experience for women 35+ who want to build confidence and consistency in strength training - even if you've never lifted weights before.

 

You don’t need a complicated workout plan — you just need the right foundation, guidance, and support.
Here’s exactly what we’ll do together inside

Strength Starts Here👇

 

Week 1: Get Deep
Learn how to actually commit — we’ll uncover your “why,” reset your mindset, and build a foundation for consistency (no perfectionism required).

 

Week 2: Get Functional
Master the 5 foundational movements (squat, hinge, lunge, push, pull) so you can move — and lift — with confidence.

 

Week 3: Get with the Program
Finally understand reps, sets, tempo, and rest. You’ll learn how to follow a structured program that actually makes sense.

 

Week 3-4: Get Strong
Add dumbbells safely and learn how to progressively overload — without overdoing it.

 

Week 5: Get in the Gym
Even if you’re not ready to join yet, I’ll show you what to do when you are. You’ll learn basic gym etiquette, how to set up machines, and walk in with confidence.

 

Week 6: Get Living
Bring it all together. You’ll leave this program with your own personalized routine, ready to maintain your progress long-term — no more “starting over.” Here's where we'll also incorporate things like nutrition, sleep, recovery and stress management.

 

✨ By the end of 6 weeks, you’ll feel strong, capable, and confident — whether you’re training at home or walking into a gym for the first time.

 

This program includes:

  • 8 x virtual coaching sessions via Zoom (Coaching times TBD based on majority availability. Sessions will be recorded and shared afterwards.)
  • Lifetime access to online course content & exercise tutorials (full course outline below) 
  • 6 week workout plan to take into the gym upon completing the program
  • 1 x 1:1 virtual coaching session with Adelade to go over your custom plan
  • Ongoing support in the private community after the program finishes 

Please take 2 minutes to fill out the form below to make sure it's the right fit. Adelade will be in touch within 24 hours to confirm your spot and send you $300 off the program price (you'll get it for just $297CAD!)

Strength Starts Here

  1. Welcome

    1. Welcome!
    2. About the Program
    3. How it Works
    4. Private Community Forum
    5. What You'll Need

  2. Get DEEP

    1. Introduction
    2. Lesson 1: Physical Health Benefits
    3. Lesson 2: Quality of Life Benefits
    4. Lesson 3: Limiting Beliefs/The A-E Strategy
    5. Lesson 4: Your Why
    6. Lesson 5: Create Your WHY Statement

  3. Get FUNCTIONAL

    1. Introduction
    2. Core Essentials
    3. Core Essentials: Pelvic Tilt
    4. Core Essentials: Plank
    5. Core Essentials: Bird Dog
    6. Core Essentials: Dead Bug
    7. Functional Movements: How it Works
    8. The Squat: Form & Technique
    9. The Squat: Common Mistakes
    10. The Squat: Compare Your Form
    11. The Lunge: Form & Technique
    12. Modification: The Static Lunge
    13. The Lunge: Common Mistakes
    14. The Lunge: Compare Your Form
    15. Push: Form & Technique
    16. Push: Common Mistakes
    17. Push: Compare Your Form
    18. Pull: Form & Technique
    19. Pull: Common Mistakes
    20. Pull: Compare Your Form
    21. The Hinge: Form & Technique
    22. The Hinge: Common Mistakes
    23. The Hinge: Compare Your Form
    24. Training Session

  4. Bonus Exercises

    1. Glute Bridge
    2. Banded Bent Over Row
    3. Side Lunge

  5. Get WITH THE PROGRAM

    1. Introduction
    2. Understanding Program Basics
    3. Key Terms & Definitions
    4. Setting Up My PT Hub
    5. Using the My PT Hub App
    6. Rest & Recovery: What to Expect & How to Feel Your Best After Workouts
    7. Before You Start: Tips for Success & Completing Your Workouts

  6. Get STRONG

    1. Introduction

    1. Squat

      1. Basic Weighted Squats
      2. Sumo Squat
      3. Heel Elevated Squat
      4. Test Your Squat Knowledge

    2. Push & Pull Exercises

      1. Grip Variations
      2. Push: Chest Press
      3. Push: Shoulder Press
      4. Push: Triceps
      5. Pull: Bicep Curls
      6. Pull: Dumbbell Row
      7. Pull: Lateral Raises
      8. Pull: Reverse Fly
      9. Test Your Knowledge: Push & Pull

    3. Lunges

      1. Dumbbell Lunges
      2. Lateral Lunges
      3. Curtsy Lunge
      4. Test Your Knowledge: Lunges

    4. Hinge

      1. Romanian Deadlifts (RDL)
      2. Test Your Knowledge: RDL

    5. Core

      1. Plank Variations
      2. Russian Twist
      3. Weighted Dead Bug
      4. Crunches & Sit-Ups
      5. Test Your Core Knowledge

    6. Glute Bridge

      1. Adding Weight & Single Leg Bridge

    7. Your New Workout + Important Things to Know

      1. Workout Splits
      2. BEFORE YOU GET STARTED: VERY IMPORTANT
      3. Your New 2 Week Program

  7. Get IN THE GYM

    1. Finding the Right Gym
    2. Gym Etiquette 101
    3. Free Weights First: What to Focus on (and What to Skip)
    4. Your New Program

  8. Getting Comfortable with Gym Equipment

    1. Setting Up a Bench
    2. Kettlebells vs. Dumbbells
    3. Barbells

  9. Cable Machines 101

    1. Introduction

    1. Upper Body Exercises

      1. Rows & Pulldowns
      2. Cable Chest Fly
      3. Tricep Extensions

    2. Lower Body Exercises

      1. Abductors & Adductors
      2. Glute Kickbacks

    3. Core Exercises

      1. Pallof Hold
      2. Pallof Press
      3. Cable Woodchop

  10. Get LIVING

    1. Introduction
    2. Nutrition Basics
    3. Meal Prep
    4. Sleep & Recovery
    5. Stress Management
    6. Setting Boundaries
    7. Support
    8. What's Next?
    9. Strength Starts Here Exit Assessment
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