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Empowering individuals to build next-level strength from the inside out through sustainable and effective coaching programs.

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Let’s raise the bar, shall we? Strength is not

Let’s raise the bar, shall we?

Strength is not dominance.
It’s not control.
It’s not stoicism.

Strength is integration. It’s choosing growth. It’s owning your impact.

THAT is attractive as hell.

But do you have the mic 🎤 or the box 📦?!? 🤣

#gymhumor #gymbestie

Pick a lane, they said. Be soft or strong. Be f

Pick a lane, they said.

Be soft or strong. Be feminine or fierce. Be nurturing or ambitious.
 Be one thing. Make it palatable. Fit inside the box.
But what if you’re not either/or? What if you’re both/and?

I’ve spent years unraveling the quiet, invisible rules that told me I had to shrink to be accepted — to be just one version of myself.
 When I started lifting, I didn’t just build strength. I built access. To all the parts of me I had tucked away to survive.

The grace and the grit. The polished and the raw. The one in the flowy dress and the one with chalk on her hands.

I am both. You are, too.

The world will try to make you choose. But your power is in reclaiming every piece of who you are — even the ones that don’t “match.”
 Especially the ones that don’t match.
We contain multitudes.
 💙 And when we stop asking for permission to belong to ourselves — that’s when things get really free.
You don’t need to explain it. Just live it.

🐺 Whether you’re just starting or leveling up, there’s a place for you inside The Den or Alpha.

We say we’re tired, and we are. Tired from the n

We say we’re tired, and we are.
Tired from the noise, the pressure, the expectations.
From carrying it all.

So yeah, sometimes the “break” looks like loading up a barbell.
Not because we’re trying to prove something.
But because lifting feels like coming home to ourselves.

It’s not just about the workout. It’s also about the exhale. The space. The clarity that comes from moving through the hard stuff.

And if you’re her 👉 the woman who lifts to feel grounded, capable, and more like you… you’re in the right place.

Tag your gym girl. The strong ones. The tired ones. The ones doing it anyway. 🖤

You don’t accidentally get your first pull up. (

You don’t accidentally get your first pull up.
(📌 save this post for later)

It’s a skill you train. And it takes time, intention, and a plan.

Pull ups are one of the hardest bodyweight movements you can do. Not because you aren’t strong, but because most training programs don’t actually teach you how to build toward them.

They require upper body strength, grip endurance, shoulder stability, and full-body coordination. If they’re a goal of yours, they can’t be an afterthought.

But if you’re just starting out? Start below the bar and build from the ground up.

Here are 5 exercises I program inside my training program, The Den, to help women earn their first pull up (and keep progressing):

✅ Dead bug and Hollow Body core variations - core strength and trunk stability
✅ Hangs (at the top and bottom) – build grip strength + shoulder integrity
✅ Scap pulls – train shoulder control and retraction
✅ Lat pulldowns – target the primary pulling muscles with load
✅ Slow lower pull ups (eccentric) – build eccentric control and confidence on the bar

But what about Bands???
If anything on the bar is still a no-go, add a band for support. Think of the hangs as accumulated time.

You don’t have to “try harder.” You just need a better strategy.

🐺 join The Den. Link in bio.
👉 Or comment DEN and I’ll send you a free week of workouts.

Not another fitspro account. I’m Allison Tenney

Not another fitspro account.

I’m Allison Tenney 💙 Certified strength coach, former D1 performance coach, and founder of Allison Tenney Fitness.

If you’re here, you’re probably done with cookie-cutter plans, toxic fitspo, and influencers who care more about clicks than coaching.
Good. So am I.

Here, we train with purpose. We build muscle. We lift heavy.
We chase strength and performance goals, with programming that actually works.
No gimmicks or hacks. Just hard training, expert coaching, and a plan designed for your life.

🐺 I help women get strong, feel powerful, and move through the world like they mean it.
Inside my programs, you’ll find structure, support, and progression.
Whether you’re just starting out or already lifting, there’s a place for you here.

If you’re ready to get stronger, feel better, and look like you lift 👉
tap follow, scroll through, and check the link in bio to get started.

Let’s get to work.

Some days, strength training is about the numbers… the weight on the bar, the reps you hit, the progress you track 📈

But more often, it’s about something quieter and tougher: building a version of yourself that doesn’t get rattled by the noise.

The woman who can face deadlines, kids, drama, or that inner critic without shrinking or apologizing. The one who doesn’t waste energy on things that don’t matter and holds her ground with quiet confidence.

That strength (mental, emotional, physical) is the real win.

💙 Because being “unbothered” isn’t about being indifferent or cold. It’s about knowing your worth, standing in your power, and refusing to let life’s chaos steal your peace.

If you want to build that kind of strength, the kind that carries you through the messy, beautiful, unpredictable parts of life, you’re in the right place.

🐺Find the program that fits your life and goals 👉 link in bio.

#strengthandconditioning #strongwomenlifteachotherup #onlinefitnesscoach #onlinefitnessprogram #onlinefitness #strengthtraining #positivebodyimage #alphaathlete

You don’t need another fitness influencer… yo

You don’t need another fitness influencer…
you need a space that gets it.

Not one pushing toxic “transformation” photos.
Not one selling shame in a cute outfit.
Not one telling you to hustle harder when your life is already full.

This is a space for strong women who are ready to train with intention—
who care about being able to lift their kid, carry their groceries, or throw a suitcase in the overhead bin without pain.
Who want expert guidance, but also flexibility.
Who are tired of trying to do everything “perfect” and just want to feel like themselves again.

Inside my programs, you’ll find:
→ Smart strength programming built for real life
→ Coaching that actually supports you, not judges you
→ Tools to help you build consistency (not guilt)
→ A place where your strength is the point—not a before-and-after photo

You’ll also find me.
A coach who gives a damn.
Who leads with compassion and knows how to get you stronger than you thought possible.

So if you’re new here:
Welcome.
Tap around, scroll the feed, and when you’re ready— join us. 🐺💙🫶

Calling all Millennials ☎️ if you also used to

Calling all Millennials ☎️ if you also used to be cool, this is for you!! 😆
⠀
Strength training a few times a week for 30 min can be a game changer.
⠀
🔹Muscle Mass
🔹Bone density
🔹Ligament health
🔹Enhanced metabolism
🔹Improved sleep
🔹Better mental health
⠀
You better believe these are the types of results I’m after.
⠀
Hi. I’m Allison @allisontenney and I’ve been a strength coach for 17+ years coaching Division 1 athletes and hundreds of women to their strongest selves.
⠀
💙 You’re gonna want to hit FOLLOW and get all the tips for building and maintaining muscle through a progressive strength and conditioning programs when you are 30+.

No worries? Try, no limits 📈 Women say “no wo

No worries? Try, no limits 📈
Women say “no worries” while carrying the weight of everyone else’s.

It’s not just a phrase, it’s armor.
Because you are worried. About your people, your work, your body, your worth.
And still—you show up. You hold space. You get it done. You lift heavy—in the gym and in life.

But strength isn’t just about what you carry.
It’s about having a place to set it down.
To move through it.
To come back to yourself.

That’s what we’re building inside my programs.
Not just workouts—but real strength. The kind that helps you rewrite the story. The kind that lasts.

If you’re ready for that kind of support, structure, and strength training—you’re not alone. I’ve got a spot for you.

👉 Join The Den. Link in bio.

Becoming a well-conditioned bitch is a process. N

Becoming a well-conditioned bitch is a process.

Not gonna lie—some days I’m crushing it.
Other days I’m just out here… being a bitch 😅

But that’s the thing about training:
You don’t arrive at strong.
You become it—one messy, sweaty, chaotic, glorious step at a time.

This is your reminder that you don’t need to be perfect, consistent every second, or already “fit” to train like someone who gives a damn about her strength.

💙 Whether you’re just getting started, coming back after a break, or leveling up your athleticism—there’s a place for you here.

🐺 Join one of my training programs and let’s get strong, conditioned, and unapologetically powerful. Together.

👉 Tap the link in my bio to find the right program for you.

Vibing through the chaos. Because strength and joy

Vibing through the chaos.
Because strength and joy are tools for survival, too.

This isn’t about ignoring what’s happening.
It’s about building the strength to hold it.
Physical. Emotional. Mental.

We train for resilience. For nervous system regulation. For the reminder that we still have agency, even when things feel out of control.

💙 If you’re craving that kind of strength in your life, come train with us.
We’re not just lifting weights—we’re building something deeper.

🐺 Programs are open now. Link in Bio.

When I hear “I don’t want to lift heavy — I

When I hear “I don’t want to lift heavy — I just want to tone,” I don’t roll my eyes anymore.

Most women have been fed the same limited script their whole lives.
👉 Thin = good
👉 Small = better
👉 Tone = the acceptable version of strength (but not too much)

So yeah, they come to strength training wanting to “tone.”
And instead of making them feel dumb for using the word they’ve been handed, I meet them where they’re at and invite them into a deeper conversation.

Because that “toned” look is literally the result of physiological adaptations like:
🔹 Building muscle through resistance training
🔹 Improving neuromuscular efficiency
🔹 Increasing lean mass and metabolism
🔹 Progressive overload + adequate recovery

✨“Tone” is just strength in disguise.✨

Let’s stop shaming women for not knowing the full story — and start showing them what’s possible when they lift heavy, take up space, and build real strength.

Ready to do that work in a program built for you?
Come train with me — link in bio.

Healing, coping, and putting all my rage into glut

Healing, coping, and putting all my rage into glute gains. 🍑 🔥
Tag your gym bestie who gets it.

#strengthandconditioning #gymrage #onlinefitnessprogram #strongwomen

SkinnyTok is fckd, and it’s doing serious damage

SkinnyTok is fckd, and it’s doing serious damage. It glorifies starving yourself, disordered eating, and shame, all while pretending it’s “inspiration.” But what it really does is weaponize your body against you.

Bodies are inherently political. For centuries, women’s bodies have been controlled, policed, and politicized. Diet culture is just the newest, slickest tool in that war. It uses shame as a weapon to keep you small, quiet, and obedient. It tells you your worth depends on how thin you are, how little you eat, or how “perfect” you look.

Your body is not theirs to own. You don’t have to shrink to fit their politics or their profits. Real strength—physical, mental, and political—is built with intention, care, and muscle. It’s messy. It’s imperfect. But it’s yours.

I’ve seen too many women caught in this cycle of shame and restriction, thinking this is the only way to be seen or accepted. But it’s not.

Stop feeding the lie that shrinking means winning. Start building strength on your terms. Fight back with every rep, every choice, and every moment you refuse to be controlled by shame.

Your body is a rebellion. Own it. Protect it. Celebrate it.

Because when you claim your power, you’re not just changing your body — you’re changing the politics of the entire damn system.

We’ve been sold the idea that fitness is an indi

We’ve been sold the idea that fitness is an individual pursuit.
Just you vs. you.
Willpower. Discipline. Grind.

👉 The strongest people I know don’t go it alone.

They train alongside people who care.
They have coaches who see them.
They find joy, accountability, and real progress in community.

So yeah—this meme is funny…
But it’s also a love letter to the people who make training better.

Tag your gym bestie. Tag your crew.
We were never meant to do this alone.
🐺💙🫶

RDLs: Same Side vs. Opposite Side — What’s the

RDLs: Same Side vs. Opposite Side — What’s the Difference?

That single-leg RDL you’re doing? The way you hold the weight matters… a lot more than you think.

You’ve probably done Romanian Deadlifts (RDLs) with dumbbells or kettlebells before, but have you tried loading them ipsilaterally or contralaterally? (say whaaat?)

Here’s the difference:

➡️ Ipsilateral RDL - Load is on the same side as the working leg. 🧠 Right leg works, weight is in the right hand. ✅ This variation challenges balance and core stability more on the same side and really lights up the lateral hip. Great for building strength and control through the entire posterior chain.

➡️ Contralateral RDL - Load is on the opposite side of the working leg. 🧠 Right leg works, weight is in the left hand. ✅ This is the more common variation. It challenges your obliques and anti-rotational core strength while loading the glute and hamstring of the working leg. It tends to feel more stable and intuitive for most people.

Why choose one over the other?
✔️ Want to challenge single-leg balance and lateral hip control? Go ipsilateral. ✔️ Want to target rotational control and core stability? Go contralateral. ✔️ Want to build a more resilient, adaptable body? Use both in your programming over time.

Different load placements = different stimulus. Same great glute gains 💪

Curious how this actually feels in a full program?
Comment DEN below and I’ll send you a week of training to try it out.

🔁 Save this for your next lower body day, and let me know which version you feel more!

You don’t need to “start over.” You just nee

You don’t need to “start over.”
You just need a way back in that actually meets you where you are.

If you’ve ever felt like you’re failing because you missed a workout…
If you’ve ghosted your own goals because life got too loud…
If you’ve ever opened a fitness app and felt a wave of shame instead of support…

👉 You’re not alone.

💙 Starter Strength was built for this exact season.

A 4-week program that helps you rebuild trust in your body, your routine, and yourself without needing to be perfect.
No extremes. No punishment. Just real strength, one step at a time.

You don’t have to earn your way back.
You just have to start.

👉 Comment START to begin. Or tap the link in my bio.

#strengthandconditioning #strongwomenlifteachotherup #onlinefitnesscoach #onlinefitnessprogram #strongwomen #onlinefitness #strengthtraining

We throw around the phrase “the gym is my therap

We throw around the phrase “the gym is my therapy” a lot in the strength world.
And while I get the sentiment, it’s also worth unpacking.

Movement is powerful.
It can regulate your nervous system, ground you in your body, and help you process things words can’t always touch.
Lifting has absolutely been part of my healing.

But it’s not therapy.
It’s not a substitute for deep emotional work, or medication, or support from trained professionals.
It’s not a replacement for community, connection, or care.

Mental health is in crisis.
And telling people to “just work out” isn’t the solution.

The truth is: it’s not either/or.
It’s both/and.
It’s the barbell and therapy.
It’s movement and medication.
It’s showing up for yourself and letting others show up for you.

The strength community is powerful, but we can’t forget that healing takes more than grit.

You’re allowed to need more than the gym.
That doesn’t make you weak.
It makes you human.

The perfect combo does exist (and yes. It always i

The perfect combo does exist (and yes. It always includes Pedro 🤤 ).

It’s not about choosing either/or. It’s about finding what works for you in the season you’re in.

I coach women who have a lot on their plate. They’re raising kids, leading teams, caring for others, navigating real life… and still want to feel strong in their body.

You don’t need more hustle. You need a strength training program that actually supports you, physically and mentally. One that frees up brain space instead of adding pressure. That combines strength and conditioning, without the burnout. That meets you where you are — and reminds you you’re doing a damn good job.

And yes, you get a coach who throws flowers when you show up.

💙 Starter Strength is on sale now for anyone new to lifting or coming back after a break. 🐺 Want something more ongoing? The Den is where consistency lives.
 DM me if you’re not sure which is best — I got you.

© 2023 ALLISON TENNEY

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About
Training
Wolfpack
Fitbiz
Blog
Podcast
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What Wolf Are You
Pack Apparel
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About
Training
Wolfpack
Fitbiz
Blog
Podcast
Resources
What Wolf Are You
Pack Apparel
Contact