Strength Training for the Female Body

By Adelaide Gross

Women come to me ALL the time asking for tips, guidance, and plans for their workouts.

I get it, it can be overwhelming learning that MOST workout or strength training programs truly cause more harm than good to female bodies. 

So if you… 

  • are looking for an accessible workout that fits into your busy schedule 
  • want a stay-at-home strength training routine with minimal equipment (no gym membership required)
  • want to be told exactly what to do, how to do it, and how many times
  • want a customizable program that teaches you the primary functional movements to build strength
  • want to see results, feel better, and not feel depleted from your workouts

Then this program was made for you. 

​​You can build strength, support your hips, back, and pelvic floor, heal chronic pain, and feel good in your body, (and yes, you can do this at home, with kids, with minimal equipment, in 20-40 minutes per day.) 

Strength Training for the Female Body is a collection of my favorite go-to strength training exercises, intelligent breathing and postural instruction for female pelvic alignment, and manageable workouts that fit into your busy schedule.

WHATS INCLUDED?

– Detailed strength training videos for every single exercise, including cueing for the pelvic floor 

– Workouts designed to be done at home, with minimal equipment, in 20-40 minutes

– Written exercises to deepen your understanding of not only the movements but the actions they are designed to strengthen (PDF)

– Full warm up section, including breath and supported female posture videos

– 5 core actions for the female body – and how to practice them in your workout and in your life (PDF)

– Sample workout plans, as well as guidance for how to design your own (PDF)

– Special instructions for strength training while pregnant or postpartum 

– List + links to my favorite workout equipment for at home strength training (*also shared in this post below!)

– BONUS! Bridging Sequence Video

– BONUS! Protein Nutrition Guide (PDF)

– BONUS! Information on Cyclical Movement Video

BUILDING STRENGTH, MINIMIZES PAIN. 

I made this program because building strength minimizes pain, improves our pelvic health, and helps support the overall health of our female bodies.

If you want to move more comfortably, feel more capable, and get out of pain, then Strength Training for the Female Body is for you!

EQUIPMENT

What you’ll need, and where to get it.

Get the course Now!
Posted in Well-Woman Care

About Adelaide Gross

Adelaide Meadow, the founder of Small Magic Birth, is a traditional midwife, women's functional medicine practitioner, and sought-after educator - serving women and their families, outside of the medical model. She teaches workshops about pelvic and vaginal health around the world. Her midwifery and well-woman care practice are based in Ipswich MA, USA.

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