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# Outdoor Women Strong

Strength, Mobility, and Endurance Workouts for Women Who Want to Be Strong and Resilient to Adventure and Play in the Outdoors

## Sitemaps

- [XML Sitemap](https://www.outdoorwomenstrong.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Bent Over Row - 3 Ways to Improve Your Form](https://www.outdoorwomenstrong.com/bent-over-row/) - The Pull for Shoulder Health – The Bent Over Row! The Bent over Row is a perfect combination in one exercise. It has anti-rotation, a hip hinge, a unilateral pull, and posture stability. Anti-rotation when you pull with one side is a great core challenge. So, your core has to maintain and be strong against

## Pages

- [Strength Training Programs for Outdoor Loving Women](https://www.outdoorwomenstrong.com/) - Train Strong. Adventure Fearlessly.Outdoor Women Strong gives outdoor-loving women the strength, stability, and confidence to thrive on every trail, river, and summitStart Here to Learn More Feel Strong and Resilient in Your Body Science-backed strength and mobility programs designed by Dr. Liz Koch, Doctor of Physical Therapy and outdoor athlete. Train smarter, stay injury-free, and
- [Outdoor Women Strong Membership Challenge](https://www.outdoorwomenstrong.com/ows-membership/) - Join by September 14 and you’re in for Strong for Fall — our 3-week accountability challenge. STRONG FOR FALL CHALLENGE Stop meaning to strength train. Start actually doing it. Three weeks of structure and accountability to help you follow the strength program that fits your sport, your body, and your schedule. $25/month — Challenge included
- [Outdoor Women Strong Membership](https://www.outdoorwomenstrong.com/ows-membership-current/) - 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 Join Now Start Here What are you
- [Adventure Ready Program](https://www.outdoorwomenstrong.com/adv-ready-program/) - 6-Week Outdoor-Specific Strength Program · $127 Finally. Simple Strength Training That Maximizes Your Time to Gains A 6-week strength program built specifically for outdoor women — designed by a Doctor of Physical Therapy to give your body the most direct path to feeling stronger outside. No complexity. No decision fatigue. Just the right work, done
- [Outdoor Women Strong Membership](https://www.outdoorwomenstrong.com/ride-life-membership/) - 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 Join Now Start Here What are you
- [Adventure Strong Coaching](https://www.outdoorwomenstrong.com/coaching/adventure-strong-coaching/) - Adventure Strong Coaching · $200/month A Training Program Built for You. Not a Template. Yours. Personalized strength programming built around your sport, your body, and your injury history — designed by a Doctor of Physical Therapy who actively does the sports you love. No Month Zooms Required Starts with a live 30-min onboarding call Cancel
- [3 Small Changes - Thank You](https://www.outdoorwomenstrong.com/3-small-changes-thank-you-wa/) - Here It Is! Your guide is on its way. Check your inbox! The free guide — Feel Stronger on the Climb — is headed to your email right now. Don't see it? Check your spam or promotions folder and move it to your inbox. While You Are Here 2 Programs to Take the Next Step
- [3 Small Changes - Thank You](https://www.outdoorwomenstrong.com/3-small-changes-thank-you/) - Here It Is! Your guide is on its way. Check your inbox! The free guide — Feel Stronger on the Climb — is headed to your email right now. Don't see it? Check your spam or promotions folder and move it to your inbox. While You Are Here 2 Programs to Take the Next Step
- [Adventure Ready Program - Membership Offer](https://www.outdoorwomenstrong.com/adv-ready-program-member-offer/) - Get the Adventure Ready Program Added to the OWS Membership till July 27th! Finally. Simple Strength Training That Maximizes Your Time to Gains A 6-week strength program built specifically for outdoor women — designed by a Doctor of Physical Therapy to give your body the most direct path to feeling stronger outside. No complexity. No
- [Adventure Ready Program](https://www.outdoorwomenstrong.com/adv-ready-program-add-on/) - 6-Week Outdoor-Specific Strength Program · $127 Finally. Simple Strength Training That Maximizes Your Time to Gains A 6-week strength program built specifically for outdoor women — designed by a Doctor of Physical Therapy to give your body the most direct path to feeling stronger outside. No complexity. No decision fatigue. Just the right work, done
- [Adventure Ready Program - Membership Offer](https://www.outdoorwomenstrong.com/adv-ready-program-add-on-member-offer/) - Get the Adventure Ready Program Added to the OWS Membership till July 27th! ​ Finally. Simple Strength Training That Maximizes Your Time to Gains A 6-week strength program built specifically for outdoor women — designed by a Doctor of Physical Therapy to give your body the most direct path to feeling stronger outside. No complexity.
- [Get Your Free Workout Here](https://www.outdoorwomenstrong.com/free-workout/) - Women Who Love the Outdoors! Unlock Your Full Potential with a FREE Strength Workout Designed Exclusively by Liz Koch, Doctor of Physical Therapy First Name Last Name Email Send We won't share your info, and if you ever want to stop receiving our emails, just hit unsubscribe. We are a small business and know what
- [About Me](https://www.outdoorwomenstrong.com/about/) - About Me Physical Therapist and Strength Coach Meet Your Coach Liz Hi, I’m Liz — a Doctor of Physical Therapy, founder of Outdoor Women Strong, and a woman who has fought her way back to strength more than once.For years, I struggled with hypermobility, lack of strength, and the aches that come with a busy
- [Contact Me](https://www.outdoorwomenstrong.com/contact-me/) - Contact Me Have a Question? We will get back to you as soon as possible. First Name Last Name Email Message Send AddressMills River, NC 28759 Emailinfo@outdoorwomenstrong.com
- [Personalized Coaching](https://www.outdoorwomenstrong.com/coaching/personalized-training-plan/) - 1:1 Personalized Training · $350/month Real Coaching. Real Conversations. Built Around You. A fully personalized strength program with live coaching every two weeks — a monthly Zoom and a phone — built by a Doctor of Physical Therapy around your sport, your body, and your injury history. 2 live touch points per month Real-time program
- [3 Small Changes- PDF](https://www.outdoorwomenstrong.com/3-small-changes-wa/) - Free PDF For Women Who Hike, Bike, Paddle, and Trail Run Feel Stronger on the Climb. Feel Better the Next Day. 3 Small Adjustments to Movements You Already Know — To Change Your Next Bike Ride, Hike, Trail Run, or Paddle. Hip Hinge-Deadlift Single-Leg Stand Plank Built by Dr. Liz Koch, DPT — Doctor of
- [3 Small Changes- PDF](https://www.outdoorwomenstrong.com/3-small-changes/) - Free PDF For Women Who Hike, Bike, Paddle, and Trail Run Feel Stronger on the Climb. Feel Better the Next Day. 3 Small Adjustments to Movements You Already Know — To Change Your Next Bike Ride, Hike, Trail Run, or Paddle. Hip Hinge-Deadlift Single-Leg Stand Plank Built by Dr. Liz Koch, DPT — Doctor of
- [Personalized Training](https://www.outdoorwomenstrong.com/coaching/) - Personalized Coaching · Outdoor Women Strong Training Built Around You. Not a Class. Not a Template. Yours. Both coaching programs start with your sport, your body, and your injury history — built by a Doctor of Physical Therapy who actively does the sports you love. The difference is how closely we work together. Two ways
- [What Does Your Body Need to Adventure Strong?](https://www.outdoorwomenstrong.com/adventure-strong-quiz/) - For women who hike, bike, paddle, and trail run Quiz to Find Out What You Need So Your Body Can Keep Up Outside! * Results Emailed to you, By submitting your info you'll receive your personalized result plus occasional emails from Dr. Liz with training tips for outdoor women. Unsubscribe anytime. Finally. Simple Strength Training
- [Quiz Result - Consistent Builder](https://www.outdoorwomenstrong.com/consistency-builder/) - Your Quiz Result You're a Consistency Builder 🔁 You're Closer Than You Think — You Just Need Structure You love being outside. You want to feel stronger out there. And you’ve probably tried to get into a training routine more than once — but nothing has stuck. What this means for your training What you
- [Quiz Result - Performance Builder](https://www.outdoorwomenstrong.com/performance-builder/) - Your Quiz Result You're a Performance Builder ⚡ You Want to Feel Better Outside — But Something's Missing You’re out there doing the thing you love. You’re not as strong as you want to be. Recovery takes longer. You can feel the gap between how you feel and how you want to feel outside. What
- [Quiz Result - Foundation Builder](https://www.outdoorwomenstrong.com/foundation-builder/) - Your Quiz Result You're a Foundation Builder 🛡️ Your Body Is Asking for Support — Not More Pushing... If something hurts, flares up, or just never feels quite right — your body isn’t failing you. It’s communicating with you. And the answer isn’t to push harder, rest more, or give up on the adventures you
- [Quiz Result - Guided Builder](https://www.outdoorwomenstrong.com/guided-builder/) - Your Quiz Result You're a Guided Builder 🧭 You're Ready — You Just Don't Know What to Do You love being outside. You know strength training would probably help. But every time you try to figure out where to start, it feels overwhelming — too many options, too much conflicting information, and nothing that feels
- [Strength Foundation Program - Add On](https://www.outdoorwomenstrong.com/strengthfoundation-add-on/) - 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 FREE MOVEMENT SCREEN BONUS IF PURCHASED IN THE 7 DAY WINDOW 4 Week Strength Foundation Program $77 Purchase here 5
- [Outdoor Women Strong Membership](https://www.outdoorwomenstrong.com/ows-membership-add-on/) - I will message you to help you choose the best program to start! Strong for Adventure, Strong for Life! Programs Built for the Women Who Wants to Adventure with a Strong Resilient Body! FREE MOVEMENT SCREEN BONUS IF PURCHASED IN THE 7 DAY WINDOW Outdoor Women Strong $25/m Train Strong. Adventure Fearlessly. Join Now 15
- [Membership Info](https://www.outdoorwomenstrong.com/app-info/) - Membership Info App - Apple The App App - Android The App Manage Membership Login Payment and Cancel Let's go! The Program to Fit You “Definitely feeling strong, especially on the climbs! And I have better stability – which I really notice on the tight berms and turns! So much more fun being able to
- [Strength Foundation Program](https://www.outdoorwomenstrong.com/strengthfoundation/) - New to Strength Training - A 4-week learn to lift program designed to help women build real strength, confidence, and momentum.
- [Free Workout Thank You](https://www.outdoorwomenstrong.com/workout-lead-magnet-thank-you-page/) - Head to Your Email To Get Your Free Workout! Train Strong!Adventure ON! Introducing the Outdoor Women Strong Membership More Information Here Outdoor Women Strong, created by Doctor of Physical Therapy Liz Koch, offers sport-focused strength and mobility programs for women who hike, bike, paddle, and explore. OWS helps you build durable strength, ease everyday aches,
- [Free Workout A and B](https://www.outdoorwomenstrong.com/free-workout-2/) - Enjoy Your Workout Made By Liz Koch, Doc of Physical Therapy You Now Have Access to 2 Different Workouts Workout A A workout requiring miminal equipment (bands and light weights) and designed for someone getting into strength training again Workout B A workout requiring access to a heavier weights (light, medium, and heavy KB/DB)and designed
- [Terms & Conditions](https://www.outdoorwomenstrong.com/terms-conditions/) - GENERAL TERMS AND CONDITIONS Effective June 2018This website (the “Site”) is owned and operated by The Ride Life, LLC (“OUTDOOR WOMEN STRONG” “we” or “us”). By using the Site, you agree to be bound by these Terms of Service and to use the Site in accordance with these Terms of Service, our Privacy Policy, our Shipping
- [Privacy Policy](https://www.outdoorwomenstrong.com/privacy-policy/) - Privacy Policy Effective Date: June 2018 The following Privacy Policy governs the online information collection practices of OUTDOOR WOMEN STRONG (“we” or “us”). Specifically, it outlines the types of information that we gather about you while you are using outdoorwomenstrong.com or other websites associated with OUTDOOR WOMEN STRONG website (the “Site”), and the ways in which we use this information.
- [Free Workout A and B Links](https://www.outdoorwomenstrong.com/freeworkouthere/) - Enjoy Your Workout You Now Have Access to 2 Different Workouts Workout A A workout requiring minimal equipment (bands and light weights) and designed for someone getting into strength training again Workout B A workout requiring access to a heavier weights (light, medium, and heavy KB/DB)and designed for someone that has lifted in the past
- [Free Workout B](https://www.outdoorwomenstrong.com/free-mountain-biking-workout-b/) - Workout B Specifically Designed for Women of the Outdoors!Made By Liz Koch, Doc of Physical Therapy Workout B A workout requiring a light, medium and heavy weight. Warm Up Upper Back Rotation - Hands and Knees 5 Reps Each Side - Start on hands and knees, drop butt back - Reach hand down and through
- [Free Workout A](https://www.outdoorwomenstrong.com/free-mountain-biking-workout-a/) - Workout A Specifically Designed for Outdoor Loving Women! Workout A An easier workout requiring bands and lighter weights (household items)(A Gallon Jug of Water is 8 lb) Warm Up Upper Back Rotation - Hands and Knees 5 Reps Each Side - Start on hands and knees, drop butt back - Reach hand down and through
- [Outdoor Women Strong Membership - March Challenge](https://www.outdoorwomenstrong.com/outdoor-women-strong-march-challenge/) - Challenge Starts Monday March 3rd! Outdoor Women Strong New Time Crunched Athlete Programs are LIVEWorkout Challenge Starts Monday March 3rd! Join Now Discover Easy to Follow Workout Plans Designed for Outdoor Women that Can Be Done From the Gym or HomeDesigned by Liz Koch, Doctor of Physical Therapy FEATURED IN: THERE IS HOPE You Can Create
- [Placeholder Store](https://www.outdoorwomenstrong.com/store/)
- [Blog/Podcast](https://www.outdoorwomenstrong.com/blog-podcast/) - Blog and Podcast Blogs Bent Over Row – 3 Ways to Improve Your Form December 5, 2022 No Comments The Pull for Shoulder Health – The Bent Over Row! The Bent over Row is a perfect combination in one exercise. It has anti-rotation, a Read More » Podcasts 59. Winter Training Program for Mountain Biking
- [Podcast - Winter Training Programming](https://www.outdoorwomenstrong.com/blog-podcast/winter-training-program/) - 59. Winter Training Program for Mountain Biking | Women Mtn Bike Planning your winter training is key to success.But! How do you need to look at the different months.I go over some simple ways to look at your monthly training needs to meet the goals you may have.I also go over my personal look at
- [Lead Magnet Base](https://www.outdoorwomenstrong.com/acct-challenge/) - THE RIDE LIFE Helping Mountain Biking Ladies Build Their Bodies for Confidence On The Trail! Mountain Biking Women Who Want To Start Spring With Better Fitness To Make Riding More FUN! Back by popular Demand! ACCOUNTABILITY CHALLENGE STARTS SOON - Starts May 1st!! If you’re a Mountain Biking Lady who wants to rewire your body’s
- [Whitewater Email](https://www.outdoorwomenstrong.com/whitewater-email/) - Whitewater Women! Are You Interested in a Monthly Membership with Strength and Mobility Programs Built For YOU... Designed Exclusively by Liz Koch, Doctor of Physical Therapy and White Water Kayak Instructor Fill Out the Info Below to Be Notified When The Membership is Live! First Name Last Name Email Send We won't share your info,
- [Instagram Hub](https://www.outdoorwomenstrong.com/instagramhub/) - Welcome to the Ride Life Programs Designed for Mountain Biking Women's Strength and Endurance to Increase Mileage, Stamina, and Confidence!Founded By Liz Koch, Doc of Physical Therapy Ride Life Membership A membership based app with programs for different seasons and different strength levels to gain strength, mobiilty, and endurance at the right pace so you
- [How to Climb Better Course](https://www.outdoorwomenstrong.com/how-to-climb-better-course/) - Want to CLIMB Your Bike BETTER? Learn how to havea Solid Posture, Strong Body Mechanics, and Long Lasting Endurance to RIDE LONGER, STRONGER, and MORE TRAILS! YES! I'm READY to Feel More Confident Climbing Only $59 4 Week Course Weekly: Pre-Recorded Videos: Teaching on Climbing Main Mechanics and How to Improve Exercises/Drills: On and Off the
- [Core Crushers](https://www.outdoorwomenstrong.com/core-crushers/) - Stop Struggling to Get Your Core to Work for Your Body and Biking Learn the activations and exercises that, doctor of physical therapist, Liz uses to build a stable biking trunk! Did you know that the majority of women I talk to aren't able to engage their core properly? Learn how to use your core as a
- [Online Programs Terms & Conditions](https://www.outdoorwomenstrong.com/online-programs-terms-conditions/) - PROGRAM TERMS AND CONDITIONS Effective June 2018TERMS OF ENROLLMENTThe following Terms of Enrollment govern your participation in the Program presented by THE RIDE LIFE (“Company”). Please read these Terms of Enrollment carefully. By visiting and using the Program Portal/Membership Site you agree that your use of our Site, participation in our Program, and use of Program materials is

## Categories

- [Exercises](https://www.outdoorwomenstrong.com/category/exercises/)

## Tags

- [Workouts](https://www.outdoorwomenstrong.com/tag/workouts/)
- [Strength training](https://www.outdoorwomenstrong.com/tag/strength-training/)
- [mountain biking strengthening](https://www.outdoorwomenstrong.com/tag/mountain-biking-strengthening/)
- [bent over row](https://www.outdoorwomenstrong.com/tag/bent-over-row/)