THE OWS MEMBERSHIP
Build the strength your sport asks for — without giving up your time outside.
Strength and mobility programming for women who hike, mountain bike, trail run, and paddle. Three days a week, 30–45 minutes, built to make your next season better than your last.
$25/m
Start Here
What are you actually training for?
Most women land here for one of two reasons. Both get the same answer.
"I want to be better out there."
You want more power on the climb. More control on technical terrain. More endurance when the miles add up. You love your sport — you just know that doing your sport alone isn’t going to build all the strength you need to keep progressing.
"I want my body to keep up with me."
Your knees complain on descents. Your back feels it after a long ride. Recovery takes longer than it used to. Or maybe you’re simply realizing that staying active isn’t enough — you need strength behind it.
Your sport makes you better at your sport.
But progressive strength and mobility training builds the foundation underneath it — stronger muscles, stronger bones, more capacity, and a body that’s prepared to keep doing this for years.
Whether you want more from your sport or more from your body, strength is the foundation.
What Could Stronger Look Like for You?
- Maybe it's getting to the top of the climb with something still left in your legs.
- Feeling stronger and more controlled on the descent.
- Signing up for the longer ride instead of wondering if your body can handle it.
- Getting your strength workouts done consistently — without sacrificing the days you'd rather be outside.
- Or simply knowing that every week you're building muscle, bone, and capacity for the adventures you want to be doing 10, 20, and 30 years from now.
That's exactly what Outdoor Women Strong was built for.
OWS is strength and mobility training designed around your outdoor life — not instead of it.
Three days a week. 30–45 minutes. Progressive programming that builds strength over time while leaving room for the riding, hiking, running, and paddling you're actually training for.
Because the gym isn't the goal. Your life outside is.
Is Outdoor Women Strong Right for You?
This is for you if…
- You want to feel stronger doing the outdoor activities you love.
- You want more power, control, endurance, and confidence in your sport.
- You struggle to fit consistent strength training into an already active life.
- You want progressive training with a purpose — not random workouts.
- You want to build muscle, bone strength, stability, and long-term capacity.
- You want a plan that works with your sport, season, schedule, and strength level.
Long Term Success
One Membership. Training That Changes With Your Outdoor Life.
You don’t need the same training plan all year.
Your schedule changes. Your sport changes. Your season changes. And as you get stronger, your training should change too.
That’s why OWS gives you access to a library of programs instead of locking you into one workout plan.
- 🚴 Mountain Biking Strength — In-season and off-season programs designed to build the strength, power, endurance, and control you use on the bike.
- 🧘 Mobility Programs — Targeted mobility work to complement your strength training and help keep your body moving well.
- 🛶 Whitewater Paddling Program — Build strength through your core, shoulders, back, and upper body to support your time on the water.
- 🏕️ Minimal Equipment Workouts — Keep training when you're traveling, short on equipment, or simply want a more flexible option.
- ⏱️ Time-Crunched Program — Because some seasons of life don't leave room for long workouts. Get purposeful strength work in without letting training take over your schedule.
- 🔄 Rotating 4-Week Training Block — For advanced lifters. Continuously progressing strength blocks that keep building season after season.
And you don't have to figure out where to start.
- Programs include four strength and experience levels, and you'll have messaging access to me inside the app.
- I'll help you find the program that makes sense for your body, your sport, and the season you're in right now.
Quick Look
- Programs from Beginner → Advanced
- Direct Messaging with Liz
- Exercise Instruction Videos
- OWS Member Community
- Everything Inside the App
Equipment Needed:
- Required:
Resistance Bands, Kettlebells/Dumbbells Weights, Foam Roller, Place to Exercise
(Minimal Equipment Programs Included)
- Helpful as you progress
Heavier Kettlebells/Dumbbells, Heavier Bands
Outdoor women from across the world, all doing the same work you are...
They post their rides and their wins, they ask the questions you were about to ask, and they notice when you go quiet. If you’ve ever started a program and quietly let it go because nobody would have known — this is the part that changes that.
You’re not doing this alone.
Have a question about an exercise? Not sure which program fits your season? Something not feeling quite right?
You’ll have messaging access to me, Dr. Liz Koch, inside the app so you can ask questions and keep moving forward.
What Our Members Are Saying
“I feel stronger both physically and mentally. I am super proud this week that I got my goat! The one trail feature where we usually ride that nearly made me cry – I DID IT (and I didn’t die lol). It has been a good week. Being more intentional with my time has been huge. I am so glad that I decided to do this program“
- Member
“Birthday Ride Done! My husband says I’m fitter than I’ve ever been. Not Bad for 59! I feel I’ve improved so much recently thanks to Liz, and her training programs. I really concentrate on relaxing my shoulders and arms on this ride and using my core more! I was so much fun!!”
- Member
“I gained confidence to know that I CAN COMPLETE something I commit to strength and exercise wise. It was definitely hard but every time I wanted to lay in bed I thought of how good it would feel to click those check boxes and Got Em DONE!”
- Member
The Real Obstacle
Here's why the things you've tried haven't worked well with your outdoor life.
You don't need more workouts. You need training that works with your outdoor life.
You already make time for the things you love. You’ll drive two hours for a great trail, squeeze in a ride before dinner, or plan a weekend around getting outside.
The problem isn’t that you aren’t motivated.
The problem is that most strength programs weren’t built around everything else you’re asking your body to do.
OWS is.
Your strength work progresses over time, but it also fits around your riding, hiking, running, paddling, and changing seasons.
Because getting stronger shouldn’t mean choosing between your workout and your adventure.
The strength training is there to support the adventure.
This is not for you if…
- Your main goal is aesthetics — everything here is built for performance outside and to support your body
- You want a 30-day transformation — this is training you stay with season after season
- You need fully individualized programming for a complex history — that's what 1:1 Personalized Training is for
15-day refund policy. Cancel anytime.
Meet Your Coach — Dr. Liz Koch
I'm Dr. Liz Koch...
Liz is a Doctor of Physical Therapy, strength coach, and the founder of Outdoor Women Strong. Through hypermobility, surgery, and the demands of a full life with two kids, she spent years figuring out — clinically and personally — how to build a body that keeps saying yes to big days outside.
As she returned to mountain biking, hiking, whitewater kayaking, and trail running, she started building the training she couldn’t find anywhere else: progressive strength work designed around outdoor sport instead of the gym.
Her programs combine physical therapy principles, progressive strength training, and real-world outdoor experience to help women build strength, power, and capacity — on the trail, on the water, and for the decades ahead.
Liz’s mission is simple: to help outdoor women build the strength their adventures ask of them, season after season.
P.S. I also do individual training programs for those with specific needs. Click here to fill out a form and I’ll be in touch
“2.5 weeks of Climb Crushers and I LOVE IT! Wonderful side effect is my shoulder knots and pain have drastically decreased. (My masseuse and chiro are amazed) The pain and stiffness are gone and the strength and mobility have returned 100%! Thank you Liz for creating such an amazing program!”
- Melissa K.
“Week 1 was great! I was really off track after my injury and this has helped tremendously to get back on track and leading into the off season, it’s motivation to stick with it all winter too!“
- Member
“We did an awesome ride yesterday and I was so proud of myself afterwards.
I did the climbs, I did the work and it paid off. Everyone I rode with commented on my progress.“
- Member
You Won't Be Guessing
Not sure which program is yours? That's what I'm here for.
The membership isn't one program — it's a library. The right starting point depends on your sport, your experience with lifting, and what your season looks like right now.
You join
Instant access to the full program library inside the app.
I message you
Personally — to help you choose based on your sport, your experience, and your season.
You start — and can switch
We work together to find the right program for you, even as your life changes
Join for 1 Month or More!
The Outdoor Women Strong Membership
Most programs use dumbbells or kettlebells, resistance bands, a foam roller, and a small space to exercise.
You don’t need a full home gym to get started. Minimal-equipment programs are also included, and as you get stronger, having access to heavier weights and bands gives you room to continue progressing.
Most workouts are 30–45 minutes, three days per week.
The goal is for strength training to fit alongside your outdoor activities — not take their place. You can arrange your training days around your rides, runs, hikes, paddling days, and changing seasons.
You don’t have to figure that out alone.
After you join, I’ll message you directly to help you choose a program based on your sport, strength-training experience, goals, and what your outdoor season looks like right now.
And you’re never locked into one program. As your strength, schedule, sport, or season changes, we can change your training with it.
You’re welcome here.
OWS includes programs and exercise options across four strength and experience levels, so you don’t need to already be strong or experienced with lifting to start.
You’ll also have exercise instruction videos and messaging access to me if you have questions along the way.
Yes — that’s exactly what OWS is designed for.
Your strength training should complement what you’re doing outside. You can schedule your workouts around your sport and choose programs based on your current season, whether you’re spending a lot of time outside or focusing more heavily on strength.
OWS gives you different programs, levels, exercise guidance, and access to message me with questions.
However, the membership isn’t individualized physical therapy or rehabilitation. If you have an injury that needs assessment or you need a program built specifically around your history and individual needs, personalized training may be a better fit.
Yes. OWS is designed so you can train at home or in a gym.
You primarily need dumbbells or kettlebells, resistance bands, a foam roller, and enough space to move.
You’ll get access to the OWS app and the full program library.
I’ll also message you to help you decide where to begin based on your sport, experience, and current season. From there, you’ll choose your program, schedule your training, and start building.
Yes. Outdoor Women Strong is $25 per month and automatically renews each month.
There is no long-term commitment, and you can cancel your membership when you need to.
That’s okay — you’re not locked into the program you choose on day one.
Message me and we’ll figure out what isn’t working and whether another program or level inside OWS would be a better fit.
The goal isn’t to force yourself through a program. It’s to find training you can progress with and stay consistent with over time.