ONLINE COACHING · STRENGTH, FITNESS & POWERLIFTING
Build strength.
Train with purpose.
Learn to lift, build muscle, improve fitness, or prepare for a powerlifting meet. Get personalized programming, technique feedback, and coaching built around your goals.
Nutrition and health coaching is also available, on its own or alongside your training.
Strength & Fitness · Powerlifting · Nutrition & Health
START WITH A FOUNDATION
A strong foundation for your next goal.
Learn the movements, build consistency, and progress with a plan that fits your experience and schedule. Whether you train for everyday strength or the platform, your coaching gives you structure, useful feedback, and support along the way.
Your path from new lifter to strength athlete.
01 · Learn
Build foundational movement skills and understand the purpose behind your training.
02 · Build
Develop strength, muscle, work capacity, nutrition habits, and consistency.
03 · Perform
Train toward measurable goals with increasingly specific programming.
04 · Compete
When you are ready, prepare for your first powerlifting meet with a plan.
ONLINE COACHING
Choose the coaching that fits your goals.
Strength & Fitness Coaching
Personalized training to build strength, improve fitness, and develop a routine that fits your life. Get a clear plan, coaching feedback, and regular accountability.
- A personalized training plan for your goals, schedule, and equipment
- Exercise demonstrations and feedback on your submitted training videos
- Weekly written progress check-in, with program changes as needed
- Two video calls per month to review progress and answer questions
- Coaching messages answered within one business day
Founding rate: $179/month
BEGINNER TO FIRST MEET
Powerlifting Coaching
For lifters who want to improve their squat, bench press, and deadlift, build stronger totals, or prepare for their first powerlifting meet.
- Personalized squat, bench press, deadlift, and accessory programming
- Technique feedback on your submitted lifting videos
- Weekly progress review and programming adjustments
- Two video calls per month to review progress and answer questions
- Remote meet preparation and attempt-selection guidance
- Coaching messages answered within one business day
Founding rate: $229/month
Nutrition & Health Coaching
Practical support with eating habits, recovery, and everyday routines that support your health. Available on its own. You do not need a training program.
- Initial review of your goals, eating habits, schedule, and challenges
- A personalized action plan for meal structure, portions, protein, and fueling
- Practical strategies for grocery shopping, meal prep, and eating on busy days
- Weekly written check-in covering progress, challenges, and next steps
- Two video calls per month to review progress and answer questions
- Habit goals and adjustments for nutrition, sleep, and recovery
- Coaching messages answered within one business day
$169/month standalone
or +$100/month with training
Founding rates require a three-month commitment. Coaching begins after application and fit review.
FROM THE STRENGTH FOUNDATION CHANNEL
What a structured training plan can do.
Watch Strength Foundation’s StrongLifts 5×5 review for a first-hand look at following a structured program and tracking strength progress.
Considering a beginner lifting program? Hear what Lisa learned from running the program and taking her training to the platform.
IS THIS YOU?
Built for lifters at the beginning of something serious.
Strength Foundation helps you build the skills and consistency to make progress.
- I want to start lifting, but I do not know how to program my training.
- I have been going to the gym, but I am not making measurable progress.
- I want to learn the squat, bench press, and deadlift correctly.
- I want to train seriously, but I am not an advanced athlete.
- I would like to compete in powerlifting someday.
- I need feedback and accountability, not another downloadable template.
A coaching process built around real feedback.
Assess
Your goals, schedule, training history, equipment, and current ability.
Program
A clear plan designed around the lifter you are and the athlete you want to become.
Coach
Weekly check-ins, technique feedback, education, and honest communication.
Adjust
Programming changes based on performance, recovery, and real training data.
THE COACH BEHIND THE PROGRAM
Coach. Student. Strength athlete.
I coach from the belief that serious training should be understandable. New lifters deserve more than random intensity, generic templates, and recycled motivation.
My role is to give you structure, feedback, and the knowledge to become a more capable, independent lifter.
NOT READY FOR COACHING?
Start with Strength Foundation in your inbox.
Join the newsletter for beginner strength lessons, practical nutrition guidance, new videos, and first access to the redesigned 14-Day Strength Foundation Reset.
Frequently asked questions
Do I need experience with barbells?
No. Strength & Fitness Coaching can begin with your current ability, equipment, and confidence level.
Do I have to compete in powerlifting?
No. You can train with the structure and purpose of a strength athlete without ever entering a meet.
Can you prepare me for my first meet?
Yes. Powerlifting Coaching can cover programming, technique, attempt planning, and first-meet preparation.
Do I need access to a powerlifting gym?
No. Programming can be adapted to a commercial gym or home setup, although access to appropriate barbell equipment becomes more important if you decide to compete.
How many video calls are included?
Each coaching package includes two video calls per month to review progress, discuss challenges, and answer questions. If you add Nutrition & Health Coaching to a training package, both services are covered in the same two calls each month.
Is nutrition included?
Nutrition & Health Coaching is $169/month on its own or an additional $100/month with either training package. The add-on includes the nutrition action plan, weekly review, and messaging support listed above. Your two monthly video calls cover both training and nutrition. Nutrition and training are also reviewed together in one coordinated weekly written check-in.
How quickly do you respond?
Coaching messages receive a response within one business day. Coaching does not include 24/7 access.
ONLINE COACHING
Build your strength from the ground up.
Tell me where you are, where you want to go, and what has been standing in the way.