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Starter Strength Training Program

Starter Strength Training Program

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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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Sometimes I think we have lost the plot. There ar

Sometimes I think we have lost the plot.
There are so many opinions on women’s bodies and I have to ask - who wins when you place judgement on others?
⠀
You can’t preach Autonomy and Confidence in one breath then turn around and put restrictions on it in the next.
⠀
You do you. I’ll do me. And whatever makes you BEST in your body is perfect.
Full stop.
⠀
Leave a 👏 or 🔥 if you agree!

I like efficiency. Stability, mobility, core, str

I like efficiency.
Stability, mobility, core, strength… yes please.
.
1️⃣ Half kneeling KB windmill
2️⃣ Half kneeling KB windmill + OH Press
.
You actually DON’T need 2 hours in the gym.
You need a program that’s efficient and well written.
.
🐺 Hi! I’m Allison (@allisontenney), a strength coach with over 17 years of experience helping Division 1 athletes and women build next level strength through sustainable and effective coaching programs.
⠀
💙 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+.

It’s me. I’m the problem, it’s me. And yet,

It’s me. I’m the problem, it’s me.
And yet, we always make it work.
.
Share this with that person you know needs the reminder 💙

Wear the shorts or don’t. Rock a red lip 💋 or

Wear the shorts or don’t.
Rock a red lip 💋 or no makeup at all
Butt scrunched legging or baggy gym shorts.

YOU DECIDE.

You can’t say you empower women and then turn around and tell them what’s appropriate to wear.
Can we just… not? 👀
.
🐺 Hi! I’m Allison (@allisontenney), a strength coach with over 15 years of experience helping Division 1 athletes and women build next level strength through sustainable and effective coaching programs.
⠀
💙 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+.

Lifting seems like a much better alternative to ja

Lifting seems like a much better alternative to jail time 🤣💀😈 🔪
.
Strength training a few times per week for even 30 minutes can be a game changer.
🔹Muscle Mass
🔹Bone density
🔹Ligament health
🔹Enhanced metabolism
🔹Improved sleep
🔹Better mental health
⠀
You better believe these are the type of results I’m after.
⠀
💙 You too? Then you’re gonna want to check out my progressive strength and conditioning program, The Den.

5-year plan? Hotter. Weirder. Richer. More terrify

5-year plan? Hotter. Weirder. Richer. More terrifying. More unpredictable.
⠀
Sounds about right.
⠀
Mary Oliver said, ‘Tell me, what is it you plan to do with your one wild and precious life?’
⠀
I plan on making mine the truest version. Speaking out, speaking up, and continuing to be a space where women get to take up more of it.
⠀
Here’s to making it yours—wild, wonderful, and unapologetically true.
⠀
What’s on your 5-year plan? Let me know below 👇
⠀
🐺 Hi! I’m Allison (@allisontenney), a strength coach with over 17 years of experience helping Division 1 athletes and women build next level strength through sustainable and effective coaching programs.
⠀
💙 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+.

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

DO NOT MISS THE CAPTION ⬇️ . You have been li

DO NOT MISS THE CAPTION ⬇️
.
You have been lied to.
⠀
The “toned” look. Prioritizing cardio for weight loss. Getting BuLkY…
LIES.
⠀
And I get it. It’s not your faulty. Beauty standards that are constantly changing - it’s exhausting.
⠀
I’m here to tell you that lifting heavy WILL tone you.
You CAN lift and do cardio.
And who decided bulky was bad? Do you any idea how HARD people work to get that bulk?!? Years and years. Go on, try to do it. I dare you. And see how it transform your life.
⠀
🐺It’s what I help my clients do inside my only strength training programs. We get hella strong, improve heart health with conditioning, and transform lives as they discover how capable and confident they are. Iron transforms your body and your life.
⠀
🐺 Hi! I’m Allison (@allisontenney), a strength coach with over 15 years of experience helping Division 1 athletes and women build next level strength through sustainable and effective coaching programs.
⠀
💙 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+.

#workoutdaily #workoutbuddies #workoutsession #strongbodystrongmind #endorphinjunkie #nomoreexcuses #sweatequity #healthgoals #workoutgoals #fitnessislife #fitfaminstagram

My legs are like, ‘We got this.’ My arms are l

My legs are like, ‘We got this.’ My arms are like, ‘Please don’t.’
⠀
I love lower body lifts — they make me feel like a bad ass. But when it’s time for pressing overhead? Enter Jeff 🤣
⠀
Here’s why: Your lower body muscles (glutes, quads, hamstrings) are bigger and built for power. They carry you all day—walking, running, climbing stairs—so they tend to feel stronger.
⠀
Your upper body muscles, though (biceps, triceps, delts), are smaller and less conditioned for heavy work. Add the need for core and shoulder stability, and those lifts feel hard.
⠀
So, if upper body makes you groan while squats and deadlifts make you feel unstoppable, you’re not alone. Stick with it. That upper body strength is coming—and it’s worth the work!
⠀
🐺 Hi! I’m Allison (@allisontenney), a strength coach with over 17 years of experience helping Division 1 athletes and women build next level strength through sustainable and effective coaching programs.
⠀
💙 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+.

The best routine is the one that you can stick to.

The best routine is the one that you can stick to.
⠀
Because here’s the truth: a plan doesn’t have to be perfect to work. You don’t even have to follow it perfectly. It just has to fit your life.
⠀
It’s not about following some rigid, overwhelming schedule that leaves you feeling like you failed if you miss a day. It’s about showing up in ways that are sustainable, realistic, and empowering.
⠀
💡 Start small. One workout this week is better than zero.
💡 Be flexible. Didn’t do it exactly as planned? That’s okay—messy action still counts.
💡 Think long-term. Consistency over weeks and months matters more than nailing it every single day.
⠀
My clients learn that strength is built one decision at a time. A plan that works with your life—not against it—is how you stay consistent and see results.
⠀
You don’t have to do it all. You just have to start. And I can help.
⠀
👉 Ready to find a plan that fits your life? Comment DEN and I’ll send you more info.
⠀
#FitnessForBusyWomen #StrengthTrainingMadeSimple #ConsistencyOverPerfection

You won’t love every workout. You won’t always

You won’t love every workout.
You won’t always want to choose the hard thing.
⠀
But here’s the truth:
Consistency doesn’t care how you feel in the moment—it cares about what you choose over time.
⠀
The first steps might feel clunky. But if you keep showing up, the work starts working.
⠀
Your body gets stronger. Your mind gets clearer. Your confidence grows.
⠀
Every time you choose yourself, you’re proving you’re capable of more.
⠀
Keep going. The work works—if you do.

My clients are my favorite 💙🫶🐺 They are s

My clients are my favorite 💙🫶🐺
They are some of the smartest, most driven, talented, strongest, and fittest humans I know.
⠀
AND
They still want/need help.
That’s the thing with being great… You have a great TEAM around you.
⠀
💙 Thats what being Part of the Pack is all about. My online strength and conditioning programs provide you with the plan and done for you workouts designed to help you build strength on the inside and out.

Just imagine...
⠀
🤳Instead of scrolling the internet for random workouts and worrying if they are actually working... you open your App, have a plan to follow, execute said plan, and move on with your day.
⠀
A PROGRAM WITH STRUCTURE CHANGES EVERYTHING
⠀
🚀 Implementing a well thought out program that goes BEYOND 4- 6 weeks is key to getting you where you want to go.
⠀
💙Let me explain...
Inside The Den, I break down the yearly periodization like this:
⠀
☑️Determine the training goal. What adaptations do we want?
☑️Then, plan out the Meso Cycle (3-ish months)
☑️Fill in Main Lift progressions
☑️What accessory work is needed to fill in the gaps?
☑️Assign sets/reps over selected time
☑️Fill in deload weeks.
⠀
✔️Then fill in the Micro Cycle (4-ish weeks)
✔️Look at overall volume
✔️Double check training splits are balanced
✔️Look at Tempo, Rest, and RPE
⠀
You see, I work with a lot of fitness professionals, physical therapists, and coaches who already KNOW these things matter.
But to take the time to put it together for themselves is cumbersome and quite frankly - they don’t want to.
⠀
So I do it for them.
And I am inviting you to join us.
⠀
🐺Comment DEN and I’ll send you all the info.

Building and maintaining muscle is on purpose 💪

Building and maintaining muscle is on purpose 💪 Age doesn’t have to be the reason we slow down. At least I have no plans of it. How about you?
⠀
Strength training a few times per week for even 30 minutes can be a game changer.
🔹Muscle Mass
🔹Bone density
🔹Ligament health
🔹Enhanced metabolism
🔹Improved sleep
🔹Better mental health
⠀
You better believe these are the type of results I’m after.
⠀
💙 You too? Then you’re gonna want to check out my progressive strength and conditioning program, The Den

🐺 Comment DEN and I’ll send you a free week of training!

They say, “give no fucks.” ⠀ But let’s be

They say, “give no fucks.”
⠀
But let’s be real—some things will always bother you. Some people’s opinions will still sting. And that’s okay. You’re human, not a robot.
⠀
The real power? Learning to care intentionally. To give your energy, time, and yes—your precious fucks—to the things that truly matter:
⠀
💥 Your health.
💥 Your strength.
💥 The people who lift you up.
💥 The goals that light you up inside.
⠀
Not every passing comment deserves your attention. Not every fleeting frustration deserves a front-row seat in your mind.
⠀
So, give your fucks where they count. To what makes you feel strong, capable, and aligned. That’s where your power lives.
⠀
And she lived happily ever after… unapologetically caring about the things that mattered most.
⠀
#GiveYourFucksWisely

When life gets Lifey, we simplify.
.
I go to the “biggest bang for my buck” exercises to get in, get the work done, and get out. This I don’t have to think too much about and still make me feel strong af.
.
🔹Front Squats
🔹DB push press
🔹Reverse lunge from deficit.
.
Was that the plan today? Nope. But it all helps move the needle in some capacity.

Stop program hopping. ⠀ I understand the novelty

Stop program hopping.
⠀
I understand the novelty of a new program. But if you are program hopping, and not following through with your training - is it really the program that’s the problem? 👀
⠀
Strength results take time.
Adaptations take time.
Give yourself a long runway to make the changes necessary and follow through on your training.
⠀
THAT is why my programs are year long progressive program with different training phases.
It’s not 6 weeks and done.
Cause what happens after the 6 weeks?
Where do you go then?
⠀
Inside The Den and Alpha, you don’t have to worry about that.
🫀Cardiovascular improvements
🏋️‍♀️Strength gains
💪Muscle growth
💙Stronger bones and ligaments
💥More explosive power
⠀
Your training in the gym should improve the way you life your life outside the gym.
⠀
Imagine how it would feel to not worry about your program. To know you are making gains without all the fluff.
No more program hopping.
⠀
You in? Comment 🐺 or 💙 and I’ll send you the program page.

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

I love this from @jaddavenport . When I named my

I love this from @jaddavenport
.
When I named my first program Wolfpack (and later added The Den and Alpha), a website designer and copywriter told me it wasn’t a great idea because nobody would know what it meant.
⠀
But for me, it was never about a cutesy name or quick results. It was about creating something deeper—a place where women could find connection, strength, and support, much like a wolfpack in the wild.
***
From @jaddavenport
⠀
What we men get wrong about being the ‘alpha’ wolf.
⠀
Control with fear and intimidation? Dominate by size and physical strength? Gain access to resources through fighting? Whether it’s narcissistic politicians, idiot podcast jocks or greedy CEO bros, there’s this enduring belief that the secret to success is about having power.
⠀
Allow handsome Mestakaya, a real ‘alpha’ wolf of the Opoyastin Pack—father of six pups and partner to Maniway—to show you what true strength looks like.
⠀
When the pack can’t keep up on a hunt he stops, howls to let them know he’s waiting for them, wags his tail when he spots them, and then greets every last one of them with an affectionate kiss, before continuing on.
⠀
Love, reassurance, support, cooperation.
⠀
The myth of the alpha wolf originated from a Swiss study of a captive group of unrelated wolves in a small zoo enclosure in the 1940s. The wolves, not surprisingly, fought fiercely to establish hierarchy, leading to the ‘tooth-and-nail’ cliche, and it’s wrong. It’s the equivalent of studying inmates in the yard at San Quentin and declaring it “a study on suburban family social bonds.”
⠀
It’s the creatures who know how to love and let live, who help their families and friends and who know how to cooperate and support one another—those are the winners in life. So how about a little less “look how tough I am,” and a lot more “how can I help make things better?” I love that song lyric, “life is a game, and love is the prize.”

Where are you putting your energy? 💙 . Chasing

Where are you putting your energy? 💙
.
Chasing a number on the scale or a PR in the gym is fine, but it’s not the whole story. What about your energy? Your confidence? The way you show up in your relationships, your work, your life?
⠀
Strength training can be a tool to build more than just muscle—it can help you connect with yourself in a deeper way. Because when you feel strong, capable, and cared for, everything else falls into place.
⠀
You’re not just lifting weights—you’re building a foundation for the life you want to live.
⠀
💭 What’s one thing you want to feel stronger for in your life? Drop it below—I’d love to hear it! 👇

Guilty 🥴 One email turns into eight A quick ch

Guilty 🥴
One email turns into eight
A quick check of social media (and then 40 min later…)
Just this one household chore…
⠀
There is ALWAYS something to pull your attention.
⠀
Here’s how to reclaim your time and make space for your workouts, even when life feels chaotic:
⠀
1️⃣ Schedule it like a meeting.
Block off dedicated workout time in your calendar and treat it as non-negotiable. Knowing it’s planned reduces decision fatigue and helps you prioritize.
⠀
2️⃣ Prep ahead of time.
Set out your workout clothes, fill your water bottle, and plan your session the night before. Removing those small obstacles makes it easier to jump in when the time comes.
⠀
3️⃣ Keep it simple.
Focus on what’s realistic for today. A quick circuit, a few kettlebell swings, or a walk can still move the needle. It doesn’t have to be perfect to be effective.
⠀
💙 Remember, showing up for yourself isn’t just about fitness—it’s about reminding yourself you’re worth the effort.
⠀
Which of these tips will you try this week?👇
⠀

🐺 Hi! I’m Allison (@allisontenney), a strength coach with over 15 years of experience helping Division 1 athletes and women build next level strength through sustainable and effective coaching programs.
⠀
💙 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+.

File under – things men have never been told or

File under – things men have never been told or sold when it comes to fitness.
⠀
Women: “Shrink, tone, slim down, and fit into your old jeans!”
Men: “Get bigger, stronger, lift heavier, and dominate your goals!”
⠀
Why is it that women are constantly bombarded with messaging that encourages us to take up less space, while men are celebrated for taking up more?
⠀
The same dumbbell is sold as a “toning tool” to women and a “muscle builder” to men. Women are told to work out to be small, while men are encouraged to get strong.
⠀
As if strength, capability, and confidence shouldn’t apply to everyone, regardless of gender.
⠀
Here’s the truth: fitness isn’t about fitting into society’s mold of what you “should” look like. It’s about what you want for your body, your life, and your health. Want to lift heavy? Go for it. Want to run a marathon? Crush it. Want to feel strong and capable in everything you do? You can – and you don’t have to tone yourself down to get there.
⠀
It’s time to throw out the outdated, ridiculous rules the fitness industry has been selling us and reclaim what fitness actually means for YOU.
⠀

Things I’d rather bring to the table than “bei

Things I’d rather bring to the table than “being the fittest”:
👉 Because I’m no longer interested in ‘being the fittest’ if there isn’t real connection, lasting strength, and the freedom to live life on my terms.
⠀
✨ Authentic Connection You don’t need another space where you feel like you have to “measure up.” Fitness should feel like support—a place where you’re seen, heard, and valued for who you are.
⠀
✨ Judgment-Free Zone Life is messy, and so is showing up for yourself. Forget perfect plans or all-or-nothing thinking. Here, progress is celebrated, and the only competition is with yourself.
⠀
✨ Strength Beyond the Gym It’s not just about lifting heavier—it’s about feeling strong in every area of your life. Whether it’s tackling work, keeping up with your kids, or simply moving with confidence, strength goes far beyond reps and sets.
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✨ Sustainable Strategies I know quick fixes can feel tempting, but they rarely work. Instead, I focus on creating simple, realistic habits that fit into your busy life and actually stick.
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Because fitness isn’t about chasing perfection—it’s about building strength and confidence in a way that works for you.
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🐺 Hi! I’m Allison (@allisontenney), a strength coach with over 17 years of experience helping Division 1 athletes and women build next level strength through sustainable and effective coaching programs.
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💙 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+.

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

© 2023 ALLISON TENNEY

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