10-Week Women’s Intro to Strength Start Training

Mission

Strength training isn’t about changing your body,  it’s about discovering what it can do.

This 10-week program is designed for women who are brand new to lifting or restarting after years away. You’ll learn safe technique, build real life strength, and develop confidence that carries far beyond the gym.

My mission is to make strength training accessible, inclusive, and sustainable, no shame, no pressure, no “bounce back” culture. Just purposeful movement and feeling at home in your body.

Who This Program Is For

This program is perfect for women who:

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have never lifted weights before
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feel intimidated walking into a gym
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want to move better, build strength, and feel capable

want guidance on form, breathing, and progression

want a supportive coach who understands real life, real schedules, and real bodies

prefer structure, accountability, and a step-by-step plan

No experience required. No fitness background needed.
Just curiosity and willingness to learn.

What You’ll Learn (The “Basics” Done Right)

Over 10 weeks, you’ll learn the key movement patterns:

Squat (lower-body strength + everyday mobility)

Hinge / RDL (glutes + hamstrings + back safety)

Lunge variations (balance, unilateral strength, knee confidence)

Chest Press (upper-body strength + shoulder control)

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Row (posture + back development)
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Shoulder Press (overhead mobility + stability)

Core Stability Work (anti-rotation, anti-extension — not punishment)

And because this is a beginner-friendly program designed for real life, we’ll also cover:

Movement variations you can safely use at home with minimal equipment

Mobility basics to support your hips, shoulders, and low back

How to adjust exercises to your own range of motion and comfort level

How to choose the right weight and progress safely

How to build confidence with strength training — in any environment

By the end, you’ll understand:

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how to set up each lift
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how to breathe and brace
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how to adjust movements to your body
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how to progress safely
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how to train confidently on your own
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Each Week Includes:

This program blends coaching + independent practice so you actually learn AND build consistency:

1 live session with me
In person at my private studio in Pierrefonds or on Zoom

1–2 guided workouts on your own
Delivered through my app (with video demos, cues, and tracking)

Weekly check-ins
Support, form feedback, and small adjustments based on your progress

Education woven into every session
Why movements matter, how to modify for your body, and how to lift safely

Choose Your Format

In-Person (Private Studio – Pierrefonds)

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quiet, private space
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no mirrors, no judgment, no crowds
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fully equipped with dumbbells, kettlebells, bench, bands, and more

Online (Zoom)

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same coaching, same guidance
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perfect for busy schedules
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learn to lift confidently at home with minimal equipment

Both formats include the same program, app access, and support.

The App I Use (TrueCoach)

Your independent workouts will be delivered through TrueCoach, where you’ll get:

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demo videos
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written cues (the same breakdowns you get in our sessions)

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progress tracking
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messaging for form questions
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easy-to-follow structure
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accountability that doesn’t overwhelm
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This makes the learning process clear, visual, and confidence-building.

Investment Breakdown

What’s Included

1 in-person coaching session per week (10 total)

2 self-guided workouts per week delivered through the TrueCoach app

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Video demos + cues for every exercise
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App support, messaging, and technique guidance

Goal check-ins and ongoing progress tracking

Full access to your program for the entire 10 weeks

Education and confidence to continue strength training for life

Total Investment

$600 total
(Equivalent to $60/week for 10 weeks)

Payment Options

Option 1 — One Payment

$600 total due at sign-up

Option 2 — Two Payments

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$300 deposit to reserve your spot
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$300 due at your first session (December or January start)

Taxes included in the price.

Your Investment Includes

Expert in-person coaching with individualized attention

Access to all workouts in the TrueCoach app

Flexibility to complete your workouts on your schedule

Tools, education, and confidence to keep strength training for life

Equipment You’ll Need

For this program, you only need a small amount of equipment, and I’ll help you choose the right weights:

Dumbbells

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1 light pair (5–8 lbs)
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1 medium pair (10–15 lbs)
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Chair, bench, or step
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Yoga mat or soft flooring
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Testimonial

“No two ways about it, Allison is the perfect trainer. She takes the time to get to know you; not just your physical abilities, but also your likes and dislikes, what your life looks like outside of a training session. Allison is encouraging, understanding, and challenges me so that I’m always learning and improving. She offers modifications or alternatives for every exercise. Working with Allison gave me the confidence to do things like boxing, essentrics, and yoga — things I never would tried before. And the cherry on top, she makes training enjoyable so that I feel like I’m working out with a friend!” - Melissa W

How to Get Started

Book your free consultation: A quick chat about goals, history,       comfort level, and what you want from this program.

Choose your format (in-person or online)

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Begin your 10-week strength journey!
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Ready to feel strong, confident, and capable?
Fill out the form below or send me a message,                                                  I would love to help you get started.

mtlallisonrussell@gmail.com
www.rebelmovement.ca
Pierrefonds, QC