online group strength coaching for women
train so you can yes to anything
most strength programmes were built for women who only go to the gym. if you lift AND do other things, you've been working with the wrong programme.
let me fix that.
cancel anytime. start today.
here’s what happens when your programme finally fits your life
01
you stop feeling behind
you go from trying to cram a 5-day programme into a life that already has sport, work, and everything else in it — to training three days a week and making real, consistent progress.
02
you start training hard enough
you go from leaving too much in the tank because nobody's told you how hard to push — to knowing exactly what effort looks like and getting more from every session.
03
your body keeps up with your life
you go from worrying your training is holding you back in your sport or hobby, to feeling strong, mobile, and resilient enough to say yes to whatever comes next.
this was built for a specific kind of woman
the real problem
you're not the problem. your programme is.
you're already active. already showing up. you've got a life full of sport, movement, and things you love doing — and you're trying to fit a strength programme around all of it.
the problem is that most programmes were built for someone who has 5 days a week and nothing else going on. that's not you. so you're either skipping sessions, feeling behind, or constantly trying to cram something that was never designed for your life.
if you're only training three days a week, those three sessions need to work a lot harder than they probably are right now.
not because you're not trying. because nobody's shown you what actually hard looks like. how close to your limit you need to get. how to know when you've done enough and when you've left too much in the tank.
that's not a you problem. that's a knowledge gap. and i can help you with that.
what you get
everything you need. nothing you don't.
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structured programming that fits around a full life. no guilt about the days you're not in the gym, they're not supposed to be gym days.
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strength, mobility, and plyometrics: all three, in every block. because being strong but stiff doesn't serve you outside the gym.
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sign up and you're in. programme ready within minutes, direct access to me from day one. send a video and i'll tell you not just how your form looks — but how much harder you can push.
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women who lift and do other hard things. no diet chat, no transformation challenges. just training, progress, and people who show up.
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no bro splits. training built around movements - push, pull, hinge, squat and then some, so everything transfers to whatever else you do.
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everything lives in the app. videos for every exercise, progress tracking, and check-in tools that teach you to understand your own training — not just follow it.
why it’s different
most programmes cover one thing. this covers it all.
the majority of strength programmes online are built around one physical quality — usually just getting bigger or lifting heavier. that's fine if the gym is your only sport. but if you run, climb, ride, or roll, you need strength that makes you better at all of it — not just better at lifting.
the strong af club covers strength, mobility, and plyometrics in every block. three days a week. sessions under 60 minutes. and a coach who'll actually tell you how hard you're capable of going.
not a bodybuilding split
movement-based programming that transfers to your sport, your hobby, and your life.
not just a plan
a coach who watches you lift and tells you when you've got more to give.
not built for women who only gym
three days a week, designed to sit alongside a life that already includes other hard things.
who’s coaching you
i built this because i was angry.
i've always trained for what my body can do. not how it looks. i've competed in ultras, triathlons, hyrox, half marathons. i earned my BJJ blue belt. i've never trained to be smaller — i've trained to keep saying yes.
i built the strong af club because i kept meeting women who didn't have that. women following programmes that didn't fit their lives, training without knowing how hard to push, getting weaker results than they deserved. not because they weren't capable — because nobody had built the right thing for them.
i've been coaching for nearly a decade. i'm one of very few coaches who programmes all three physical qualities — strength, mobility, and plyometrics — in a single three-day-a-week structure. because that's what actually works for women who do other things too.
i never want your body to be the reason you can't say yes. not now, not in 10, 20, or 30 years' time. that's what we're training for.
what members say
real women. real results.
“i have weight trained since my early 20s and played lacrosse at a national level. i’ve had PTs before. i only lift three times a week now — all-consuming job and two kids under 6 — and i feel in the best shape ever. sam has made me realise you don’t have to just do the same lifts while trying to consistently increase the weight. a real life game changer.”
“i never in my life thought i’d be able to do a pull up. we worked week by week to achieve this. 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.”
“pay for a PT, get a life coach. sam is about training for strength whilst balancing the demands of modern life. she makes training work for you and your lifestyle — she’s real about the hurdles and the highs.”
“sam has taught me the value of smart, structured training — balancing intensity with recovery and helping me to trust the process. i’m now stronger than ever, and it’s all been done in a sustainable and really enjoyable way.”
join the club
one membership. everything included.
£79pm
per month. cancel anytime.
cancel anytime. no contracts. no fluff.
questions
the stuff people actually want to know
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most sport coaches don't programme your strength work — and most strength coaches don't know what you're doing outside the gym. the strong af club is built specifically to sit alongside your sport, not compete with it. three days a week, designed to complement whatever else you're doing.
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this is designed for women with full training lives. three sessions a week, under 60 minutes each. if your current schedule is already busy, we can look at how it fits — that's what the coaching access is for.
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no. there are no bro splits here. programming is built around movements — push, pull, hinge, squat, carry — not body parts. every block covers strength, mobility, and plyometrics because all three matter if you want to be capable outside the gym.
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not at all. the community is there when you want it — some members are very active, others just get on with their training. you'll get your programme and coaching access regardless of how much you use the community side.
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the club is built for women who are ready to take their training seriously — but that doesn't mean you need to already be experienced. what it does mean is that you're committed to showing up and putting the work in. if you're brand new and want more one-to-one support to start, get in touch and we can figure out the right fit.
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yes. no contracts, no minimum terms, no awkward conversations. cancel any time directly through the app.
ready to train so you can say yes to anything?
join the strong af club today. programme ready within minutes. no contracts. just coaching that finally fits your life.
one-to-one coaching
looking for something more personalised?
if you're not sure the club is the right fit, or you'd like to talk about one-to-one coaching, get in touch.