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Starter Strength Training Program

Starter Strength Training Program

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Sometimes I’m jealous of my clients… only because

Sometimes I’m jealous of my clients… only because of how incredible each and every one of them are. And they all need something slightly different.
Just because they are in a group template program, doesn’t mean they don’t get individual attention.

My clients are hiking the Alps, racing 50k’s, caring for elderly parents, chasing after kids on sports fields, hitting pull up PRs, using a barbell for the first time, and impacting lives around them with their own work. 🐺💙🫶

So yeah, maybe a little jealous - but most certainly in AWE of them.

Want to be Part of the Pack? Smash that link in Bio 🔗

Always navigating the paradox and finding the midd

Always navigating the paradox and finding the middle…
Whimsy and rage
Fierce and tender
Wild and grounded
Ambition and ease
Strength and surrender
Power and playfulness

Might just run into the woods and scream. Wanna co

Might just run into the woods and scream. Wanna come?

Episode 3 of Fitness is Political.
And while the fitness industry tries to sell you fitness as a look - there have always been loud, obnoxious, and relentless women fighting for more. I am honored to have met one of them.

Let me know in the comments, who are you grateful for opening doors for you? Are you holding the door open for others?

Follow for more. @allisontenney

I honestly don’t know who was more nervous this mo

I honestly don’t know who was more nervous this morning, me or my kids.

New school, new drop off, new everything, and I found myself standing in the kitchen trying to plan a morning routine I’ve never actually tested.

If you’re in this season too, the one where the schedule changes and everything feels a little unfamiliar again, I want you to know you don’t have to have it all figured out by day one.

This week I’m:
💙 testing a new routine
💙 going back to workouts I already know so I have one less new thing to think about
💙 giving myself permission to lower the intensity while my body adjusts to earlier mornings.

You’re allowed to do the same. Progress doesn’t require a perfect plan, it just requires show up in whatever way you can as you make adjustment and figure out what works best for you.

🐺🍂If fall is your time to get back to a routine, my programs are ready when you are, link in bio to get started.

It matters more than you think. I see it over and

It matters more than you think. I see it over and over with the hundreds of women I work with.

The seemingly small choices. That you normally gloss right over or pass by. You don’t give it a second thought cause it wasn’t “perfect” or “optimal” but it was better than nothing.

Becoming the best version of yourself usually means you revisit your own bullshit… again. But you see it differently, and can be kinder, have more grace, more compassion for that critical voice.

And it’s in those moments of small choices, done day after day, that you start to recognize you are not becoming someone new… just returning to who you were always mean to be.

Start the warmup for the workout.
Ask for help.
Hire the coach.
Choose 1 workout for the week.

💙 Momentum in the mundane is a powerful tool for change.

Friday round up 🤠🖤😈 holding on to snark, whimsy an

Friday round up 🤠🖤😈 holding on to snark, whimsy and some shred of sanity.

One of my favorite parts of programming is that st

One of my favorite parts of programming is that strength isn’t just one skill.
It’s a whole collection of skills stacked on top of each other, and there are So. Many. Ways. to train each piece of it.

Tempo is one of my favorites to play with.
When I slow down a lift, or add a pause somewhere in the middle of it, I’m not just making the set harder for the sake of harder. I’m changing what the lift actually demands to work on the different pieces (phases) of the lift.
Adding more Time under tension is one way to build strength without adding more load.

A pause takes away momentum, so instead of bouncing out of the bottom of a squat using stretch reflex, your muscles have to generate every ounce of that force themselves. That’s a different skill than moving fast and explosive, even though it’s technically the same movement.

Speed work builds one quality.
Heavy singles build another.
Pausing at end ranges builds control in places most people never actually train.

If I only ever had you move one way, you’d only ever get good at that one thing, and strength was never meant to be that narrow.

Ready to train with us?
🐺 Comment PACK and I’ll send you the 2 min quiz to find your perfect program.

Feels like a losing battle 😮‍💨🫠 stay focused frien

Feels like a losing battle 😮‍💨🫠 stay focused friends. We got this 🫶🫶🫶

And if you’d like your workout routine on lock, with a program you can trust - I got you!

🐺 Comment QUIZ and I’ll send you a 2 min quiz to help you decide which program is right for you, or click the link in bio.

Don’t confuse looking fit with actual fitness. F

Don’t confuse looking fit with actual fitness.

Fitness is not:
“Long and lean” muscles
Looking toned
A smaller body
⠀
Fitness is:
🔹Improved metabolic function
🔹Improved cardiovascular health
🔹Strong muscles, ligament, and bones
🔹Reduced stress, improved sleep, and better mental health.
⠀
Diet culture sells you fitness as a beauty standard.
Anti fatness sells you thinness.
Patriarchy prioritizes smaller bodies.
White supremacy values white bodies.
⠀
So are you actually working on your fitness? Or do you need to detangle from these systems of oppression that prioritize profit over people?
⠀
Don’t confuse looking fit with actual fitness.
⠀
“Looking fit” is a very specific, narrow, thin beauty standard that is 1) always changing and 2) meant to make you feel Not Enough
⠀
Focus on Fitness.
⠀
Want help? Follow along @allisontenney
.
#strengthandconditioning #bodypositivitymovement #onlinefitnesscoach #onlinefitnessprogram #strengthtraining

I need to know if your interested in joining us in

I need to know if your interested in joining us in Peru!
July 19-26, 2027.
Comment TRAVEL below 👇

Your weekly round up 🤠😈🖤 stay feral my friends ✌️

Your weekly round up 🤠😈🖤 stay feral my friends ✌️

Follow @allisontenney

There are so many ways to approach a movement patt

There are so many ways to approach a movement pattern, and meeting people where they are at is my job as a Coach. I have some clients that don’t touch a Barbell. Others that need modifications. Being able to program variations of the Squat movement pattern allows me to help clients achieve their strength and performance goals.

So why a heel lift?
🔹Limited ankle mobility
🔹Long femurs
🔹Wanting to bias the quads
… are just a few of the surface level/obvious answers.

Do you like to use heel lifts in your lifts?

Fitness is political because the right to train yo

Fitness is political because the right to train your body, take up space in a gym, to be strong and loud and inconvenient if you need/choose to be, came from women who fought a system built on deciding who gets prioritized and who counts.

Follow @allisontenney for more

But what does it ACTUALLY look like??? A realisti

But what does it ACTUALLY look like???

A realistic week for a woman training for both looks something like this 👉

💙 3x/week lifting days:
built around the big patterns, squat, hinge, push, pull, carry, and full recovery between sessions.

💙 2-3/x week intentional cardio efforts (not five):
one longer and easier that builds your aerobic base without and one shorter and harder that actually raises your ceiling… tempo run or intervals.

That’s it. In its most simple of forms.
The other days are for moving your body because it feels good.

And after decades of programming for women like this - I can confidently tell you IT WORKS.
You don’t need more disciple. I want you question where that comes from in the first place.

Comment WILD for a free week of workouts that combine both strength + cardio 🐺

strength was never *just* about performance. It’s

strength was never *just* about performance. It’s about who gets to take up space, who gets believed, who gets to make choices and have autonomy and access to healthcare, food, and spaces that support health.

That access has never been equal, because the systems deciding who gets studied, believed, and treated were never neutral to begin with.
Racism embedded itself in medicine long before anyone called it that which is why Black women are still dying from pregnancy complications at nearly three times the rate of white women. Weight stigma treats fatness as a moral failure instead of a medical variable, so women in larger bodies get dismissed by the same system that’s supposed to protect them.

There’s so much to talk about and these are the conversations I want to have and WHY I believe we must put these convos at the forefront of fitness (especially as a privileged thin white woman).
Iron as resistance 💙

NOTHING (and I mean nothing) makes me happier when

NOTHING (and I mean nothing) makes me happier when values align. And you know HOW you attract that?
You talk about it.
👉You talk about science
👉You talk about reproductive rights
👉You talk about body autonomy
👉You talk about what the research says

I get to work with the BEST people not just because they want to get strong and fit… but because they want a program and container that reflects their actual life, values, and worldview 💙

🐺 You ready? Comment PACK and I’ll send you a 2 min quiz to find your perfect program.

Ten toes down on all of these. I’d rather you kn

Ten toes down on all of these.

I’d rather you know exactly what you’re following before you hit that button.
I’ve spent 13+ years coaching D1 athletes, and even longer in the online fitness space - and the deeper I get into this work, the more I realize half of what the fitness industry sells as “health” has nothing to do with actual physiology and more to do with keeping you insecure enough to keep buying.

I believe in autonomy and sovereignty in your body, science over trends, recovery over grinding, and strength that serves your whole life. So glad you are here 💙

I’m more interested in feeling capable, well fuele

I’m more interested in feeling capable, well fueled, sturdy af... than skinny, tired, and running on empty.

I say that and I still catch myself scrolling and feeling the old pull.
The one that tell you your worth is in how small you can make yourself.

I’m a thin, white, cis woman, which means I’m already the version this industry holds up as the norm, and even I still get tangled in what I see online. That’s how deep this conditioning runs. It doesn’t care who you are. It just wants you smaller.

So when I step onto the track, or get under a barbell, that’s my resistance.
That’s the one hour where my body isn’t a project to shrink. It’s the thing that gets to run, to lift, to fuel, to feel strong enough to carry my actual life.
Training was never supposed to just be about how you look. It was always supposed to be about what you’re capable of.

💙 Want to combine lifting AND running?

👉 Comment WILD and I’ll send you a free week of my (run) Wild program where strength AND conditioning go hand in hand.

I get on social media sometimes and it’s all “here

I get on social media sometimes and it’s all “here’s my strategy” and “look how much money I made” and rage bait designed to keep you scrolling…

And I’m reminded, every single time, that none of that is what’s actually building my life.

The depth of the relationships around me… that’s what gets mirrored back to me.
That’s the real measure. Not the strategy or any type of number. But the people.

I am so grateful to be impacted by the most alive, honest, self expressed, and least edited women I know. The ones on this trip. And the women who’ve been in my life for years as friends, as colleagues, as clients.

Nothing changes you like your female friendships do.
The ones that show up when it actually matters. The ones you laugh with until your belly hurts. And leave 6 min voice memo and set up Zoom catch ups on your calendar. The ones that hold space for you to fall apart when life kicks you down, and then help you stand back up.

This is the most important thing… Not the algorithm. Not the hustle. This 🫶💕

© 2023 ALLISON TENNEY

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About
Training
Fitbiz
Blog
Resources
Find Your Program
Contact

About
Training
Fitbiz
Blog
Resources
Find Your Program
Contact