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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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Most people don’t need a protocol 👉 they need

Most people don’t need a protocol 👉 they need a reminder to do the boring basics 👀
💦 Water.
🛌 Sleep.
🏋️‍♀️ Lifting a few times a week.
🚶‍♀️ Walking more than 800 steps a day.

But we skip right to the sexy stuff.
Supplements, cleanses, detox teas, and Karen’s 5-day gut reboot that ends in diarrhea and disappointment 💩

Stop chasing hacks. Start showing up.
The basics still work. You just have to do them.

🐺 The Den is my long-term strength and conditioning program, with over 12+ months of progressive training that actually works.
We focus on the basics, done better.

💙 DM me or comment DEN I’ll send you a free week of workouts.

I’m not out in these street with sweat drippin d

I’m not out in these street with sweat drippin down any balls 😂 I am in bed by 9pm. And these knees are thanking me for it.

Healthy, pain-free knees aren’t just a thing of the past. They’re built through smart training.

Here’s how squats can help to keep your knees healthy, regardless of your extra curricular activities👇

✅ Strong quads + glutes
These are your main squat movers. If they’re underdeveloped, your knees take on more stress than they should.

✅ Full range of motion
Squatting to depth (with control) strengthens the muscles and tissues that support your knees through their full range — not just part of it.

✅ Control + tempo
Slowing down the eccentric (lowering) phase builds tendon strength and teaches your body how to absorb force safely.

✅ Mobility, single-leg work + recovery
Squatting well requires good ankle, hip, and knee mobility — plus balanced strength left to right. Recovery gives your joints time to adapt.

👉 You don’t need perfect knees to start. You just need a program that meets you where you’re at — and helps you train with intention.

💙 Not sure where to begin?
Comment or DM me “KNEES” and I’ll help you figure out which of my programs is the best fit for your body and goals.

I’d love to be nonchalant. Unfortunately, I’m

I’d love to be nonchalant.
Unfortunately, I’m chalant af 🖤

Share if being “low maintenance” has never been your ministry.

Reverse lunge vs. forward lunge 👉 same movement

Reverse lunge vs. forward lunge 👉 same movement pattern, different intent.

Both are single-leg strength exercises.
But they load the body very differently.

🔹Reverse lunge
Puts more load into your glutes and hips.
Easier on the knees.
More stable — great if you’re working on balance or just getting started.

🔹Forward lunge
Loads the front leg (especially the quads) and requires more control to decelerate.
It’s more demanding — especially on your knees — and takes more coordination.

One’s not better than the other.
They’re just different tools.

💙 Use reverse lunges when you want to train glutes, reduce joint stress, or build confidence.
💙 Use forward lunges when you want to challenge control and build eccentric strength.

Strength training isn’t just about doing more — it’s about doing it with intention.

🐺 If you want training that’s thoughtful, effective, and built for real life, join us inside The Den, my strength and conditioning program with 12+ months of progressive programming.

Because honesty and kindness can coexist…

1️⃣ You don’t have to earn rest.
But you do have to choose to make space for it — just like your training.

2️⃣Skipping workouts doesn’t mean you’re failing. It means you’re living. Consistency is built over seasons, not weeks.

3️⃣You don’t need to be “motivated” — you need a plan that respects your real life and your goals. One that lets you show up imperfectly.

4️⃣ Your body is not a project.
You are not broken.
You’re already worthy — and getting stronger is an act of care, not punishment.

5️⃣ It’s okay to want more for yourself.
That doesn’t make you selfish — it makes you someone who knows she matters, too.

🐺The Den is my online training program for women who want to lift, build strength, and stay consistent — even with a full life. No shame. No perfection. Just real support, solid programming, and coaching that actually cares.
💙Join us. Link in bio.

Because I don’t want to just look the part 👉

Because I don’t want to just look the part 👉 I want to move through life with power, speed, and control.

There’s a stat that says 98% of people never sprint again after the age of 30 (exaggerated? probably, but still sobering)
And I’m not saying head out and go full tilt. That’s a hamstring pull waiting to happen 🥴
 It’s also easy to see how it happens. Life speeds up while our bodies slow down. We swap sprint drills for sitting, agility for errands, and athleticism for aesthetics.
 We’re told that aging means scaling back…
But strength isn’t just about what you lift, it’s how quickly you react when your kid trips in front of you. How you stabilize when you miss a stair. How you catch yourself instead of falling.

Power is the first quality we lose as we age. That’s why I train it. Not recklessly, but intentionally.

I’m not trying to relive my college training sessions. I’m trying to be someone who can say yes to the moments that matter.

And that starts with low-level plyos.
Plyometrics don’t have to be high-risk or high-impact to be effective. I layer them into my warm-up, using tools like band assistance to reduce load while firing up my nervous system.

Three places to start:
1️⃣ Band-assisted vertical hops – adds support while training timing + rhythm
2️⃣ Depth drops – step off a low box, land soft, and own the landing (no jump required)
3️⃣ Lateral bounds – light, horizontal hops from one foot to the other, focusing on balance + coordination

👉 Keep the volume low. Rest between sets. Quality over quantity.

Athleticism isn’t reserved for the under-30 crowd. You don’t lose it because you age. You lose it because you stop training it.

💙 Want to train like this?
Join us inside Alpha—my high-level strength and conditioning program built for athletes who want to keep moving fast, lifting heavy, and showing up like they mean it.
We combine explosive work, strength training, energy system development, and real coaching support—so you don’t have to figure it out alone.
🐺 Check out the link in my Bio.

It’s been over a decade since I swam a real lap

It’s been over a decade since I swam a real lap 🏊
 But when my sister invited me to jump in for the family relay…  I didn’t hesitate.
I didn’t overthink the swimsuit. I didn’t talk myself out of it. I just said yes.

Because these are the moments that matter. Being in the pool with my nephews. Laughing on the starting block. Tapping into my inner athlete—not for performance, but for presence.

I’ve spent years building strength, not for the gym alone, 👉 but so I can live a life full of YES.

Yes to the impromptu race. Yes to showing up as I am. Yes to being the kind of woman who doesn’t sit on the sidelines— even when the competition is a 3-year-old in floaties 🤣

This is what training gives me. A body that’s ready. And a mind that doesn’t talk me out of it.

If you want that kind of confidence to be able to show up when life calls on you… You’d love The Den.
It’s not about perfection. It’s about strength that lasts a lifetime. Join us. Link in bio.

Not everyone will get it. But the women who know w

Not everyone will get it.
But the women who know what it feels like to PR a deadlift, to show up for themselves consistently, to rebuild trust in their body 👉 they do.

This isn’t about skipping luxury.
It’s about redefining it.

Muscle is the investment.
Strength is the flex.
And yes, the leggings are a write-off.

🐺 Ready to train like it matters? Come join me inside The Den. Link in bio.

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.

© 2023 ALLISON TENNEY

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

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