3 Week Workout Challenge Starts Jan 12th!
Strong for Outdoors!
Strong for Life!
Join Before the 12th for the
3 Week Challenge
Outdoor Women Strong
$25/m
3 Week Workout Challenge Starts Jan 12th!
Cancel Anytime
Outdoor Women Strong gives you access to science-backed, outdoor-specific training programs designed by a Doctor of Physical Therapy — built for women who want to move better, stay injury-free, and thrive in every season.
15-DAY MONEY-BACK GUARANTEE
Many Different Programs
Strength, Mobility, and Endurance Programs
Programs for YOU!
- General
- Sport Specific
- Levels of Difficulty
Amazing Community!
From Across the World You Will Meet, Help, and Be Supported By Other Women Who Love the Outdoors and Want to Be Strong in Their Adventures!
Access to A Doctor of Physical Therapy
With this subscription, you’ll have access to a Doctor of Physical Therapy and Strength and Conditioning Coach (Coach Liz!) in the Messaging Area of the App!
Features:
- Many Different Programs to Match What You Need, Beginner Through Advanced
- Access to Your Coach
- Specific Exercise Videos
- Committed Members Who Will Push You Too
- Delivered Through App
Equipment Needed:
- Required:
Resistance Bands, Kettlebells/Dumbbells Weights, Foam Roller, Place to Do Exercises
(For Minimal Equipment Programs)
- Recommended:
Heavier Kettlebells/Dumbbells, Heavier Bands
FEATURED IN:
Is Outdoor Women Strong Right for You?
This is for you if…
- You Want Lifting Programs to Promote Strength and Bone Density Building
- You love the outdoors and want to feel stronger, not just fitter.
- You want training that supports your sport, not random workouts.
- You want to prevent injuries instead of dealing with them mid-season.
- You’ve struggled to stay consistent or find programs that fit your lifestyle.
- You want exercise videos that guide you not just demonstrate the move.
Long Term Success
What You Get with Your $25/Month Membership
Get instant access to a full library of strength and mobility programs built specifically for outdoor women — all inside one powerful membership.
- 🔄 Rotating 4-Week Training Block Program — A new challenge every 4 weeks to keep your progress fresh and fun
- ⏱️ Time-Crunched Program — Smart, efficient workouts when life gets busy
- 🚴 Mountain Biking Strength — On- and off-season lifting plans for power, endurance, and control
- 🧘 Mobility Programs — Loosen up tight areas and recover faster between adventures
- 🏕️ Minimal Equipment Workouts — Train strong anywhere with limited gear
- 🛶 Whitewater Paddling Program — Core, shoulders, and grip strength for confident paddling
Feature Highlight:
- 4 levels of strength and experience — beginner through advanced
- Messaging access to Liz for support and accountability
- Outdoor-specific focus for lasting performance and injury prevention
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
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. After years of struggling with hypermobility, recurring back and neck pain, and losing strength to the demands of everyday life, she rebuilt her body from the ground up — using the same evidence-based foundations she now teaches inside OWS.
As she returned to mountain biking, hiking, whitewater kayaking, and trail running, Liz also began helping other outdoor women who were experiencing the same tightness, fatigue, instability, and nagging pains she once dealt with.
Her programs combine physical therapy principles, progressive strength training, and real-world outdoor experience to help women feel stronger, more stable, and more capable in their bodies — on the trail, on the water, and in everyday life.
Liz’s mission is simple:
To help outdoor women build durable strength, reduce aches and pains, and feel confident doing what they love, 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
Join for 1 Month or More!
The Outdoor Women Strong Membership
Monthly Membership
$25/m
Join before the 12th for the 3 Week Workout Challenge
No Contracts. Cancel Anytime
15-DAY MONEY-BACK GUARANTEE
Like anything in life, you will get out of this program what you put into it. While we do offer a 15-day money-back guarantee, the results you get are up to you. We can promise that if you commit to the process and put in the work, you will see results.
You will need some long bands ( I like loop bands as well) and a light, medium, and heavy DB/KB.
*Household items work great if you are just starting your strength training journey 🙂 and can use the climb crushers program.
After you purchase the membership. You can read the descriptions of the program and start one based of that or You will do self strength assessments, then fill out a calendar based on your individual levels. This creates a more individualized program for your body’s needs.
Yes, each month you will be automatically billed $25.
The shorter workouts are around 30 min and the longer ones are around 50 min long.
Workouts are a key part to getting you stronger for your sport. In the calendar that you will be following you can choose how many days you want to be working out to match your current sport schedule – Because we all know we do things differently based on the season and the weather.
In The Next Month, You Could…
- Saying Yes to he Next Adventure
- Trusting Your Body
- Seeing the Progress Toward Being Stronger!