Women Who Want Muscle (WWWM)

Learn how to build strength, well-being progressively with guided programs for all levels.

Next cycle begins MAY 6 2024

 “I’ve joined Tina’s programme and I cannot speak highly enough about it. I feel so supported and encouraged and am seeing real progress on my strength and overall well-being, while sharing my experiences with an absolutely fantastic bunch of women. Tina has created something really special with this programme, so if you are ready to make some changes and prioritize your health in body and mind, consider joining. Never thought I’d be here, but am so glad I made the decision to look out for myself and my health. Brilliant!”  - Clare

WWWM is an online, structured and guided strength training program for women seeking to preserve muscle mass and bone density, and build functional strength for better aging.

Women enter the membership via the “Onboarding Program” (see below) in either a beginner or intermediate stream (for experienced lifters). Following this 2 month cycle of training, women become members of the program that permits them to progress at their own pace through new modules of training. A full annual program includes up to 6 phases organized into 3 modules. Programs are designed to be progressive, and structured to ensure safe, effective results.

WWWM is unique

WWWM is unique

Women are not all alike. Their bodies and lives are each unique. So they need support to learn at their own pace, in their own space. The WWWM program is based on educating women about their bodies: how they change with age, life patterns, hormonal shifts and the impact that weight lifting can have on their health. This knowledge is what empowers women to learn to train effectively, safely and independently for the long term. This is not a “quick fix transformation”, it’s an investment in learning to become a lifter for long term health.

Program Delivery

Stream workout videos on your own time

Join live, virtual meetings with the group

Find community through the WWWM Facebok group

Receive 1:1 training log feedback from Tina

Onboarding Program for New Members

These are held three times per year (Jan, May, and Sept) for a small number of women who are committed to investing in the process of becoming lifelong lifters. It is a 2-month program with specific introductory meetings and video tutorials designed to provide new members with maximum support to ensure their ongoing success in the membership program. The onboarding program includes:

  • Introductory video content to assist with getting started and navigating the program 

  • Learning how to get started with lifting without feeling intimidated or overwhelmed

  • Learning to use Google Drive and Sheets for accessing the program and keeping a training log 

  • Teaching the fundamentals of reading strength programs (set/reps and tempo)

  • How to self-selecting exercise variations suited to their level

  • How to self-select appropriate starting weights and how to progress them for results

  • How to modify the program for physical limitations or time constraints 

  • Access to all regular member content for 2 months (see below)

NEXT ONBOARDING STARTS MAY 6, 2024!

Price: $349 inclusive

Membership program

Upon completion of an onboarding program, graduates can then remain as members of the WWWM program for a low monthly cost of $49 inclusive (no obligation) or a one-time annual fee of $499 inclusive (non-refundable). 

The membership program offers: 

  • Access to new phases of progressive programming- up to new 6 phases over 12 months

  • Members can advance to new programs whenever they feel ready

  • All new phases of programming include video demonstrations for every exercise and full-length workout demonstrations

  • Access to weekly meetings for education, accountability and support

  • 24/7 access to a coach for questions

  • Weekly online group meetings for  education & support 

  • Weekly review of personal training log 

  • Access to the Facebook community for  additional support & resources

Our motto: “Just keep lifting” …

Ready to sign up?

Program Options

BEGINNER PROGRAM

The beginner program offers 2 full-body training sessions to be completed at least once per week (but may be adapted to use 3 or 4 times per week). Women are taught how to self-select and progress their own weights over the course of the phase.

INTERMEDIATE PROGRAM

The intermediate program offers three training sessions to be completed once per week. This involves a greater number of exercises to learn and is thus best suited to women with training experience (or who have completed the Beginner modules).

FAQs

  • They are mostly peri- and postmenopausal women who are busy professionals, moms, and caregivers. They are mostly all beginners who are learning to lift for the first time. Some are more experienced but everyone is incredibly supportive!

  • The beginner stream has 2 complete full body training sessions per week that once learned can be completed within 45 min each.

    Workouts can be modified to fit any schedule.

    “Just keep lifting” means that any amount of training per week is better than not training. This is a core philosophy and message of the program.

  • The program is adaptable for use at home (with equipment OR at a gym)

    Most women train at home but a minimum amount of equipment is needed including: an adjustable incline bench, varying dumbbells or (preferably) adjustable dumbbell set. Visual examples available upon request.

    For those with gym memberships: there are variations of exercises that take advantage of some of the machines.

  • Bodyweight training is incorporated into the programs along the way but as members quickly learn, well balanced and progressive training will necessitate use of weights. Although many people assume bodyweight movements are “easier” they are often not and getting strong enough to do those exercises well often actually begins with doing exercises with equipment (push ups, dips, chin ups etc).

  • Women find the meetings (and Facebook group) the primary thing(s) that separate this program from other approaches because of the education, accountability, and support, thus those who are able to make it to the most meetings tend to see the best outcomes

    It is impossible to attend every meeting, so meetings are recorded and the links are sent out the next day and stored within the shared Google Drive.

    Meetings have a structured educational component (20 min) followed by an open Q&A. Women tend to come in and out as their schedules permit (casual).

  • New cycles are when members receive new programs. These occur on a schedule: January, May, and September.

    Members can elect to stay on an existing program as long as they wish since there may be personal reasons for not wanting to move to a new program. Their membership will still grant them access to all the programs, to begin when they feel ready.

  • Those with active injuries or pain should not begin this program without consulting with their doctors

    Modifications to exercise are possible for those with limitations or restrictions.

WHAT CURRENT MEMBERS ARE SAYING

“Within two weeks of starting WWWM’s beginner program, I noticed dramatically improvement in my balance (during the exercises, yoga & everyday life). I felt stronger within a month.”
- Joanne Crisp

“The most valuable aspect of this program has been learning not only how to train properly, but also about the mechanics of the body. This training has provided me with a level of confidence and comfort at the gym that I didn't have previously.” 

- Samar