New to Strength Training? Start Here

A 4-week beginner-friendly, mechanics-first strength program designed to help women build real strength, confidence, and momentum—without hours of workouts each week.

Designed Exclusively by Liz Koch, Doctor of Physical Therapy

4 Week Strength Foundation Program

$77

Purchase here

5 Day Refund Policy

Lifetime Access

This Program is Designed as a Starting Point!

You’re not sure what to do or how to start

Random workouts feel confusing or overwhelming

You don’t want to waste time—or risk injury—doing it wrong

You want results, but not a 5–6 day/week commitment

— This program exists to remove all of that friction. —

Equipment Needed:

  • Required:

Resistance Bands, Lighter Kettlebells/Dumbbells Weights, Foam Roller, Place to Do Exercises 

  • Recommended:

Heavier Kettlebells/Dumbbells, Heavier Bands – as you step up your weights

Weekly Movement Focus

  • Week 1: Core and Glutes This week is about learning how to create stability so your body feels supported during every lift.
  • Week 2: Core & Upper Body Pull This week builds strength through the upper body while reinforcing how the core supports pulling movements.
  • Week 3: Hip Hinge This week is about learning how to generate strength from your hips—one of the most important patterns in strength training.
  • Week 4: Squat & Overhead Press This week brings everything together—core, hips, upper body, and coordination.

This program is for you if:

You’re new to strength training (or feel like you never really learned the basics)

You want functional strength that carries over to real life and outdoor sports

You want direction, structure, and confidence

You don’t want to spend hours a week working out

 
 

This is NOT:

A bodybuilding program

A “go hard or go home” plan

A quick fix with zero skill-building

Join Here

With the right structure, 4 focused weeks is enough to:

Create Real Change

Build Momentum

Set the Stage for Bigger Gains Later

And because you get lifetime access, this becomes a long-term resource—not a one-and-done program.

In 4 Weeks You'll:

  • Learn how to strength train (not just follow workouts)
  • Build full-body strength using simple, effective movements
  • Feel confident continuing strength training long-term
  • See noticeable strength gains—even in just 4 weeks​

This is the missing step most women skip—and why so many programs fail.

Instead of Continually Putting It Off...

Start Now

  • You learn mechanics when life is less hectic
  • You build a strength base safely
  • You’re prepared for higher activity levels later

This program gives you the foundation—so you will actually do future training

4 Week Strength Foundation Program

$77

Join Here

5 Day Refund Policy, Lifetime Access

Meet Liz

Liz is a Doctor of Physical Therapy, strength coach, and the founder of Outdoor Women Strong. She’s also a mom of two (ages 4 and 9 months), a dog mom to Mia, and very familiar with how full life can get.

After years of dealing with hypermobility, recurring back and neck pain, and losing strength to the demands of everyday life, Liz rebuilt her body using evidence-based physical therapy principles and progressive strength training that actually fit into a busy schedule.

Now, she helps outdoor women build durable, joint-supportive strength so they can stay consistent with the activities they love — whether that’s mountain biking, hiking, paddling, or keeping up with real life.

 

Her goal:
Strength that supports your life — not competes with it.