Six-Week Exercise and Strength Program for Woman
A guided, doable, six-week strength program designed for women who are ready to start (or restart) — built around your goals, your experience, and your body, with hands-on guidance, expert coaching, detailed demo videos, and weekly check-ins.
Personalize guidance
The IFT 6-Week Exercise Program is the easiest way to start (or relaunch) your strength-training journey. Six weeks of doable, personalized workouts that can be done at your gym or at home in about an hour per session.
This isn't a generic plan downloaded off the internet. Every exercise, every progression, and every check-in is built around YOU — your goals, your experience level, and where you're currently at.
By the end of six weeks, you'll have built a rock-solid foundation in strength training, watched your body get stronger, have proof of progress, and demonstrated to yourself that you can absolutely do this!
Six weeks. A real plan. A real coach. Real accountability.
Who I love helping
Who this is for…
You're brand new to strength training and want a guided, structured start
You used to lift, but you've been away for a while and want to come back the right way
You're nervous about doing it wrong and want a coach in your corner
You want something doable — not overwhelming
You don’t have the time or mental energy to research and create an exercise program for yourself
You like having a clear plan and knowing exactly what to do for a certain period of time
You want to know what to do, why you're doing it, and what comes next
This is NOT for you if…
You're an experienced lifter looking for advanced programming. (Personal Strength Training is the better fit.)
Real Women. Real Strength. Real Change.
Penny was phenomenal.
“She was such an inspiration to me. She helped me learn the right foods to eat for muscle building and strength training for building muscle. Most importantly, she helped me understand the lifestyle change I so desperately needed. She is the real deal and highly recommend her for your weight loss journey.”
— Shannon, 48, Louisburg
The 6-week Roadmap
The beginning
Your first session will be in-person with Penny. She’ll teach you the exercises, you’ll get to practice them, and you'll get to ask questions. You will also get to record Penny demonstrating the exercises, so when you’re on your own, you can replay the videos as a refresher.
Each week
You’re consistently getting stronger and having more endurance. You’ll keep track of it so you can reflect back on just how much these non-scale progress victories are building your confidence and proving just how capable you are!
Finishing Up
As the end approaches, the routine will be solidified, and your confidence will soar. You're stronger, steadier, and clearer about how to keep going. We'll wrap with a progress review so you can see exactly how far you've come - and map out what's next.
What’s included in the 6-week program
A 6-week strength program personalized to your goals and starting point
In-person session with Penny at the beginning to introduce the exercises, learn proper technique, practice, and make demo videos
A written program of the exercises to complete on your own for 6 weeks
Guidance on how to safely progress, recover, and rest
Best strategies for women — especially in perimenopause and menopause
Progress tracking and check-ins via text each week
End-of-program progress review and 'what's next' plan
Encouraging, judgment-free environment
What You'll Walk Away With after the 6-weeks
A solid foundation of how to make the most out of your hard work at the gym
How to make the mind muscle connection to make exercises more effective
Feeling noticeably stronger in everyday life — carrying groceries, climbing stairs, lifting kids or grandkids
A strength routine that you can cycle through again later
How to keep progressing on your own (or with continued coaching)
Proof — in numbers and how stronger you feel — that you can absolutely do this
Walk into a gym (or your home setup) without that confused feeling
Ready to start your 6-weeks?
Six weeks from now, you could still be wondering — or you could be six weeks stronger. A clear plan, a real coach, and real measurable progress toward your goals.
faqs
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The 6-Week Exercise Program is $350 and includes the initial in-person session with Penny (around 1.5-2 hours), a written program with progressions, all weekly check-ins and support via text, and your end-of-program review.
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This program will absolutely work for you. We’ll start with the basics, teach you proper form, and progress at YOUR pace. You won't be thrown into anything you're not ready for.
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Nope. We can do the initial session at the gym or in your home with a few key pieces of equipment. We'll figure out what makes sense for you before we start.
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Three sessions a week is the sweet spot for real progress without burning out. Each session will take you around 1 hour to complete.
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Yes - though the kind of results matters. Most women feel noticeably stronger, more energized, and more confident within six weeks. Big body composition changes (visible muscle definition, significant fat loss) typically continue to develop in the months after - especially when paired with good nutrition.
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Many women continue with a new 6 Week Exercise Program so they can continue to progress with effective exercises. They want to save time by not having to research or experiment with exercises that may not be the best for their personal goals. Others take what they've learned and make it their own.
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Yes - and honestly, strength training is one of the best things you can do at this stage of life! The program is designed with women's bodies in mind - including the hormonal shifts, exercise modifications, and recovery strategies that are needed for a woman in perimenopause or menopause.
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Absolutely! Strength training while on a GLP is critical for preserving and building muscle, which protects your metabolism and shapes your body as you lose weight. This is something I'm uniquely equipped to support.