If you’ve ever looked at our timetable and wondered how all the sessions fit together, this is for you.

At be strongHer, everything we do is built around one core philosophy:

Strength is our foundation.

We are a strength-based studio because we believe women of all ages benefit enormously from proper strength training. Building strength supports bone density, hormone health, injury prevention, longevity and overall fitness & performance in daily life.

Every class you see on our timetable plays a specific role within that bigger picture. So here’s how it all works together.

STRONG
The foundation of everything we do.

Our signature STRONG sessions are designed around progressive strength training. Each week is structured to build total-body strength and every program runs in 4-week training phases to ensure continued progression and measurable results.

We rotate our focus across the week:

• Monday: STRONG Upper
• Wednesday: STRONG Lower
• Friday: STRONG Full Body

Why it matters:
Strength training is the base that supports everything else. It builds a capable structure, improves body composition, supports joint health and creates the physical capacity needed for all other forms of training.

SWEAT
Cardiovascular conditioning that complements strength.

Our SWEAT sessions are designed to enhance cardiovascular fitness while supporting your strength progress. Rather than generic cardio, we use different styles that train specific energy systems.

• Tuesday & Thursday: SWEAT Sprint. Short bursts of high effort followed by rest intervals. These sessions improve anaerobic capacity, power output and recovery between efforts.

• Saturday: SWEAT Stamina. Longer sustained efforts at a steady pace to develop aerobic capacity, muscular endurance, and mental resilience. Expect teamwork, consistency, and a strong community vibe.

Why it matters:
Cardio supports heart health, fitness and overall conditioning of the body. Combined with strength training, it creates a well-rounded and sustainable fitness approach.

SOUL

Training hard requires intentional recovery. Our SOUL sessions help restore the body and support long-term consistency.

• Thursday: SOUL Yin Yoga
A slower, mindful practice focused on deep connective tissues. Postures are held for longer periods to release tension, improve flexibility, and encourage nervous system downregulation.

• Saturday: SOUL Stretch
A structured recovery session including foam rolling, trigger ball work, static and dynamic stretching, and mobility exercises to reduce injury risk, manage soreness, and improve movement quality.

Why it matters:
Recovery is not optional. It allows your body to adapt, prevents burnout and allows you to keep training consistently at a high level.

The Bigger Picture

Our classes are not random workouts. They are structured pieces of a bigger system.

STRONG builds your foundation.
SWEAT develops your engine.
SOUL supports recovery and longevity.

Together, they create a balanced training environment where you're getting the most from your amazing body.