STRONG: The Complete Strength Training Course for Women

Build strength that lasts a lifetime—without the guesswork.

This isn’t just a 16-week training plan (though you’ll get one). STRONG gives you everything you need to start lifting with confidence and keep progressing—no matter your life stage or other goals.

Now offering: Your 4-Week Strength Kickstart — Only This September

What Makes STRONG Different?

Most programs hand you a workout plan and call it a day.

We give you the full blueprint—the why, the how, and the support to build real, lasting strength.

You'll Learn

  • How to train with purpose—goal setting, progression, mindset, and motivation
  • The science of strength—how your body adapts and how to support it through every life phase (puberty, pregnancy, hormonal birth control, menopause, and more)
  • Fueling for strength—what to eat before, during, and after training
  • How to integrate strength training with endurance goals like running or cycling
  • Equipment guidance—how to get started no matter what gym setup you have
  • Plan adaptability—modify your training based on progress and real life
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Your 4-Week Strength Kickstart — Only This September

Join our September Coaching Community for 4 weeks of expert coaching, detailed feedback, and accountability that will help you turn strength training into a lifelong habit.

If you’ve ever started a training plan and lost momentum after a few weeks, you know the problem isn’t just lack of knowledge — it’s building consistency. The best way to do that? Surround yourself with a supportive community and coaches who have your back.

Over 4 weeks, you’ll get:
  • Expert guidance from strength coach Cassi Niemann
  • Personalized lifting feedback to help you master form and build solid habits
  • A supportive team of like-minded, feisty women to keep you motivated
  • Fun weekly challenges designed to make your new habits stick
  • Live Sessions: Wednesdays at 7:00 PM EST (recordings available)

Plus, you’ll have access to a private community space where you can connect, share progress, and support each other every step of the way.

Get the Strong course and the coaching community for just $179! Enroll by September 1.
Before working with Cassi, I was aimless at the gym, depending on the simplicity of cardio and too intimidated to ever touch a barbell. Learning how to lift weights under Cassi’s coaching profoundly transformed my relationship with the gym, with fitness, and with my own body.
-Em B

Includes a 16-week training plan

Strong is for you if....

  • You're new to lifting and want a clear, trusted guide
  • You're already training but want better results
  • You want to understand the why behind strength—not just follow reps and sets
  • You want to see women teaching strength training, not another video with a gym bro
Strength is power. Knowledge is confidence. STRONG gives you both
Lesson series

Want Strong without the coaching community?

Click here to enroll in the course only
Four years ago I started biking during my daughter’s cancer treatments. It was my therapy during a very difficult time. Since then I’ve fought my demons; the negative self speak telling me I’m not strong enough or good enough. I became a mountain bike coach for two youth programs, bikepacked and traveled on a plane with my bike. I’m still fighting my imposter syndrome, feeling like I should know more or do more. Lifting heavy shit has helped me realize I can. I can be strong both physically and mentally. I can do hard shit. I can give myself a break and take a day off when I feel sore or tired. I can do anything I set my mind to and If I can’t, that’s OK too
-Chris, Fall 2023 STRONG Cohort
I just graduated to barbells and had to get my butt to the actual gym today! I can’t believe I’ve stuck through it for 8 whole weeks. This program is so approachable and easy. I love the videos and I think it’s just the simplest and most effective way to start. I’ve dabbled before but nothing quite as structured . Boston Marathon training is going to begin next week and I’m hopeful that the lifting will pay dividends
-Anat, STRONG Endurance Cohort
I have gained confidence. Confidence to increase weight/reps at home safely and confidence to go into gyms when traveling and use the barbells. And confidence to actually tell people I do weight lifting!
-Katie, Fall 2023 STRONG Cohort

Learn from qualified 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.

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.

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.

Lynda Rowan,
Course Facilitator

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

Strong Course

  • A 16-week strength training program designed to safely build toward compound lifts
  • 42 exercise demo videos (with modifications shown)
  • A mobility routine to keep your body moving well
  • Guidelines to help you with any gym setup
  • Insight into which supplements work and which are a waste of money
  • Lifetime course access
  • Our four-week September Community Coaching

Frequently asked questions

How is this course different from a strength training plan?

Whenever we create courses, we believe that smart women deserve more than just a plug-and-play plan. That's why we take a deep dive into the things that have traditionally kept us from the gym, goal setting, the physiology of strength training, and what you should know based on your life stage. From there we dig into injury prevention and good nutrition before we teach you how to create and implement a strength training program. We'll also give you a 16-week program that goes from bodyweight to barbell to help get you started.

Do I have to use a barbell?

No, this program will show you progressions using both bodyweight and dumbbells or kettlebells. We'll also go over the benefits of barbells and how you can easily progress to one.

Is this program for beginners?

This course is designed for any level. It does have progressions that will help beginners and a full exercise library to teach you how to effectively execute each movement, but experienced lifters will also learn from this program. With modules focused on mindset, nutrition and physiology, everyone will walk away with a more holistic understanding of why and how to move heavy weights.

Is this program for more advanced lifters?

This course is designed for any level. With modules focused on mindset, nutrition, and physiology, everyone will walk away with a more holistic understanding of why and how to move heavy weights. Note, we do not cover the Olympic (snatch, clean, jerk) lifts within this course but you can use similar progressions to train those lifts.

How do I know if I'm ready to start this program?

In general, if you can sit down in a chair and stand back up, you're ready! We have progressions for every level and information about how to adapt strength training for mobility or injury issues. 

How long will I have access to the course?

You will have unlimited access to the course. There is no official "start date" or "end date," meaning you can truly learn at your own pace!

What is the format of the course?

The course is made up of 7 modules containing both videos and written content. The 16-week program is a digital download including links to 50+ exercise demo videos.

Can I buy this course at any time?

Yes! The course is always available for purchase and is on-demand, meaning you can learn at your own pace.