The 8-week, 4-day strength program for women 35+. Training only. No nutrition, no meal plan. Just the program, the cues, and the progression system that actually works.
- 23 pages — no filler, no fluff
- Why heavier doesn't mean bulky — and how to actually progress
- 4-day split: Lower A, Upper A, Lower B, Upper B
- Weeks 1–4 foundation with coaching cues + RPE for every exercise
- Week 5 deload — why this week is not optional
- Weeks 6–8 progression — harder variations, more demand
- Progression rules — exactly when to add weight and when not to
Nutrition not included. Want training + nutrition together? See Built for This below.
Get the Program — $27Your numbers. Your food. Your framework. No banned foods, no earning the right to eat, no restriction plans that don't stick.
- Your calorie starting point — bodyweight × 12, adjusted every 2 weeks
- Protein targets by goal weight — broken down by range
- The plate method using your hand as the measure
- A full day of eating with the why behind every decision
- The estrogen food list — foods that support your hormones
- NEAT — why your daily movement matters more than your workouts
- 7-day meal rotation + 4 Grab + Go Bistro Boxes
- Full grocery list + check-in and adjustment system
- Build meals based on your protein target and what you have on hand
- Real food — not diet culture meals
- Bundle this guide + the app together for $47 instead of buying separately
Training not included. Want nutrition + training together? See Built for This below.
Get the Guide — $27 Get the Guide + Meal Generator — $47The Training Program + The Nutrition + Fat Loss Guide in one complete document. Everything, start to finish, nothing missing.
- Full 8-week 4-day training split — foundation, deload, progression
- Coaching cues, RPE, and progression rules for every exercise
- Complete nutrition framework — your numbers, the plate method
- Estrogen food list, NEAT, 7-day meal rotation, grocery list
- Check-ins and adjustment ladder
- Strong Not Sorry alone — $27
- The Standard alone — $27
- Built for This — $47. You save $7.
Four versions in one — Beginner + Intermediate, Home + Gym. Hip thrusts, progressive overload, and the nutrition basics for muscle growth. 3 days a week. Real results.
- Pick your version on page one — Beginner or Intermediate, Home or Gym
- 3 days a week: Day A (hip dominant), Day B (abduction + posterior chain), Day C (full glute)
- Weeks 1–4 foundation, Week 5 deload, Weeks 6–8 progression
- The hip thrust is in every version, every week
- Nutrition basics for muscle growth — protein targets, pre + post workout
- How to take progress photos so you can actually see what's changing
Your hormone health companion. Understand what's actually happening in your body during perimenopause — and what to do about it. Free hormone intro guide on signup.
- What's Actually Happening: A Hormone Intro — free download when you create your account. Yours to keep even if you cancel.
- What perimenopause actually is — plain language, not clinical terms
- The four phases of your cycle and what to do with each one
- The signs nobody connects to hormones — until they do
- How to adjust through the month instead of fighting it
- What to stop chasing — and why
This app does not include the Meal Generator or Nutrition Guide. Those are separate products under PDFs.
Start Free Trial — 7 DaysThe interactive 8-week training program. Log your lifts, track your progression, and follow the program week by week inside the app.
- The PDF ($27) — download and use forever, reference anytime
- The App ($19.99/mo) — interactive, log weights, track week by week
- Same program. Different experience. Choose what works for how you train.
Both apps together. Train hard and understand your hormones — everything in one subscription.
- Compass App — hormone health + free hormone intro guide on signup
- Strong Not Sorry App — full interactive 8-week training program
- Both for $29.99/mo — less than buying separately ($34.98/mo)
Does not include the Meal Generator or Nutrition Guide. Available as a separate one-time purchase under PDFs.
Get the Bundle — $29.99/moA fully custom app built around your goals, your body, and your life. We do a 30-minute call, Christin builds your app — workouts, nutrition, hormone health, habits, sleep, logging, everything — and it's yours to keep forever.
- Pay $200 — one time, no subscription ever
- Book your 30-minute call with Christin
- Christin builds your fully custom app based on your call
- You get your app — and keep it forever
- Your training program — built for your goals, equipment, schedule
- Your nutrition framework — your numbers, your food
- Hormone health support if relevant to you
- Walk + movement targets, sleep guidance, habit trackers
- Mobility + corrective work if needed
- Anything else that matters to your success
- No two apps look the same — this is built for YOU specifically
- Yours forever — no subscription, no losing access
- Built by Christin personally after a real conversation with you
Fully customized programming built around your body, your life, and your goals. In-person South Jersey or online. Direct communication with Christin. This isn't a template — it's yours.
- Fully personalized training program — built for your body, your schedule, your goals
- Nutrition guidance integrated into your program
- Direct communication with Christin — not a support team
- Regular check-ins and program adjustments as you progress
- In-person (South Jersey) or fully online
- Women who are ready to do the work and want someone in their corner
- Women who have tried programs and need something actually built for them
- Women who are done starting over
- Fill out the application — be honest, it helps me help you
- I'll review it personally and reach out within 48 hours
- We'll have a quick conversation to make sure we're the right fit
- If it's a yes — we get to work
I coach what I live.
I'm Christin — strength coach, solo parent, and someone who has been in the thick of it. I built these programs from over a decade of coaching women 35+ and from my own body. No fluff, no clinical claims, no quick fixes. Just the stuff that actually works.
@christin_fisher on Instagram