Progression off what you actually lifted
Every load builds on your own logs - not a chart’s guess about someone your age. Lift it well and the next prescription moves up; grind it and the plan holds until you own the weight.
Strength for women · by coach Quincy L. Harvey
You want to get stronger, with a plan that tells you what to lift next.
New to lifting or years in, each plan sets your week up front, starts from your own numbers and moves the weight up as your logs do. Printable workbooks with the program in the app, by coach Quincy L. Harvey.
Printable PDF workbooks with the program in the app included. No account needed to buy.
Today · Full bodyWeek 3 · Day 2
Women’s strength · Foundation phase
Goblet squat - 3 × 8 @ 16 kgLogged
Up from 14 kg last week · depth solid
Suitcase carry - 3 × 30 m eachLogged
Grip + trunk · balance under real load
Med-ball throw - 3 × 5Up next
Progression engine
Every load progresses off what you actually lifted last week - and a flagged joint or a rough stretch of sleep deloads the plan before it becomes a setback.
Printable workbooks · Instant download
Train it from the page.
The complete program as a printable workbook: every session on its own page with log boxes, an illustrated guide to every exercise, and the program in the app included.
Printable workbook · 12 or 8 weeks
Masters Strength
Two complete strength programs for adults 40 and over, with a log page for every session.
$14.99 · PDF + app program →
Printable workbook · 8 weeks
Women's Glute and Upper Body Strength
A complete 8-week gym program for women, with a log page for every session.
$12.99 · PDF + app program →
Meets you where you are
From first barbell to years under it.
FoundationsNew to lifting
Learn the patterns
Squat, hinge, press, carry - mechanics before load, no to-failure grinding, progress measured in quality first. Most strength training for women over 50 either patronizes or punishes; this does neither.
BuildLifting already
Progress the load
Progressive overload with recovery managed on purpose - percentage-based work once your maxes are logged, and loads that keep moving as your logs do.
Long termThe long game
Power for the decades
Power, impact and balance work dosed for your level and kept in the plan for good.
How we program it
Your numbers drive the plan.
Recovery treated as part of the program
Sleep, stress, and hormones change what a good training week looks like. Volume and intensity are dosed to be recovered from - because the adaptation happens between sessions, not during them.
Power and balance, trained on purpose
Light, fast power work and balance training stay in the program at every level, not as an afterthought.
Adapts - and knows when to back off
A cranky knee, a brutal week, a drop in rep quality - the next block responds to what you logged. Flag pain and it deloads and alerts your coach, if you have one, rather than pushing through.
Start today
Start compounding strength this week.
Free is a real program for your starting point. Pro adds the adaptive engine - every load progressed off your own logs, recovery dosed on purpose, regenerated from every session - for $19/mo, with your first 21 days free if you're new to Pro. Already work with a coach? Connecting them is free. Prefer a fixed template? Masters Strength: The 8-Week Home Program is in the store.