Building muscle through intentional, high-quality strength training,

is the foundation of a strong, capable, and healthy body — and it’s especially important for women at every life stage.

Why Focus on Building Muscle?

✅ Increases metabolism
✅ Protects bone density
✅ Improves joint health and posture
✅ Supports everyday movement
✅ Boosts confidence, energy, and quality of life
✅ Future-proofs your body

Building muscle requires intentional effort and the right training intensity.

It’s not enough to just do the exercises, we have to train with purpose.

So what does that mean?

It means pushing each set (once you're warmed up correctly) close to technical failure, the point where you can no longer complete another quality rep with good form. Most people stop well before that point, often once the movement just starts to feel uncomfortable..

The first few reps don’t stimulate much growth. It’s the ones that feel hard, the ones that feel really slow, the ones you push through, that send the signal to your body to adapt and get stronger.

And what about rep numbers?

They’re just a guide.

If you and someone else both perform 10 reps of the same exercise, but only one of you reaches that point of true challenge, we know which person is actually getting the benefits of the exercise. That’s why it’s not about the number, it’s about how close you get to your limit, safely and intentionally.

This is where the magic of strength training lies:
It’s not about doing more, it’s about doing the right amount with the right intensity.

Not every session will be max intensity, and that’s okay!

It’s also important to recognise that not every training session will be at this intensity and it doesn’t need to be.

Some days, showing up might simply mean moving your body to support your mental health. You might be recovering from illness, returning after time off, or just not feeling 100%. That’s all valid.

There will be sessions where you're ready to push and that's when you go for it. But there will also be days where consistency, movement, and showing up are the win.

So where can you start?

• Selecting a weight that challenges you

• Pushing each set close to failure :where you can no longer complete another rep with good form

• Understanding that the first few reps don’t drive progress : the real benefits happen in the final reps, when it gets hard

• Not relying on rep numbers alone : because 10 easy reps won’t give you the same results as 8 challenging ones

• Get comfortable being uncomfortable

be strongHer training is built around these principles: purposeful movement, smart progression, and empowering women to train in a way that supports real, lasting change.