This ongoing, structured, month by month training schedule is designed to align your workouts with your menstrual cycle.

As women, our bodies are not designed to perform the same way every day. Energy, strength, recovery and focus naturally shift across the month, and when your training doesn’t reflect that, it can feel like you’re constantly working against yourself.

This approach is designed for those who notice those shifts.

If you experience fluctuations in energy, feel stronger at certain points of your cycle and more fatigued at others, struggle with consistency because some sessions feel significantly harder than expected, or find yourself pushing through when your body is asking for something different, this program is for you.

Rather than following a fixed start date, you begin where you are. The program is structured so you can enter at any point in your cycle and move through each phase in a way that feels natural and supportive to your body.

Across the month, your training shifts in intensity, volume and focus to reflect the physiological changes that occur throughout your cycle. Higher energy phases introduce more demanding, strength focused and dynamic sessions, while lower energy phases prioritise controlled movement, mobility and refined technique. Each phase is designed to support how your body is likely to feel, allowing you to maintain consistency without pushing against it.

The program is updated at the beginning of each month, ensuring your training remains structured, progressive and aligned with the STRONG library.

This is about training with greater awareness, refining how your body responds to movement, and building a level of consistency that feels aligned, intentional and sustainable.