StrongHER Daily
Download the app today! PR tomorrow.
Get a brand new program every month delivered through our easy to use app. StrongHER is designed specifically for women who want to continuously hit PRs, push past plateaus, add more weight to your big lifts, grow your glutes, build muscle and get more (or your first) chin up.
A program for females made by a female.
4 WEEKS. 3 or 4 DAYS. BIG PRs.
Smart simple strategic programming is now more important than ever, so you can take out all the guess work and get the biggest bang for your buck in as little as 3-4 hours per week. This is not about fast results, this is about long term strength that keeps your body feeling good and pain free.
This is for you if...
Your glute growth seems slow. At times you think '“I just need to do more, I just need to work harder” but then you do and you actually see less results.
You’re confused on what movements, reps, sets and weight you should be doing to get stronger and build muscle. You see women on social media doing higher reps and lower reps, you save workouts on instagram and just do those but still don’t see your body change.
You’ve fallen off track so many times. You try to go to the gym and eat healthy but then you still don’t look like someone who lifts, by the time the weekend comes you feel discouraged and just fall off track —then you try to just ‘start again on Monday’ or sometimes just ‘fall off’ for weeks.
You’ve hit a plateau and can’t seem to increase the weight on your big lifts. Some days you can some days you can’t. You’re ready to lift more weight with more confidence, long term!
Progress you can expect to see…
You’ll add a minimum of 30lbs to your squat and deadlift PR, 20lbs to your bench PR within the first 3 months.
You'll start to see change in your body (body recomp) and actually look like a badass lifter. People may start asking “Is that real or did you get a BBL?” haha
You’ll feel safe lifting heavier and do it pain free! You’ll learn correct technique and programming so you will stop having hip/knee pain when you squat and back pain when you deadlift.
You’ll stop second guessing on what movements and reps you should be doing. You’ll push past plateaus. You’ll learn how to progressive overload with structured programming and planned rest/deloads.
You’ll feel confident in a bikini, stop worrying about what everyone thinks of you, start to be more present and actually enjoy social summer events. You’ll feel sexy in tight shorts and you’ll actually love going shopping because everything will look hot on you!
What to expect:
✅Direction on exactly what movements, sets and reps to do without having to answer to a coach, do check ins or spend time on zoom calls. Just straight up solid programming.
✅A new science based program delivered through our easy to use app on the last business day of each month.
✅Video demos: simple short video walkthroughs and cues for each movement so you know exactly what to do
✅A choice between a 3 day full body program or a 4 day (upper/lower split), you’ll get access to both so you can switch over time if you need to! No questions asked.
✅Form Feedback: when you sign up you’ll be added to our PRIVATE Facebook group. Here you can recieve 1:1 technique reviews from your Coach Sarah and ask questions on any modifications you need. You’ll feel supported by other women doing the same program!
✅ You’ll need access to a barbell, plates, a squat rack, a flat bench or hip thrust bench, dumbbells and cables. The program will be simple but effective so you can do it while you’re busy traveling. Direction on how to modify the workouts if you don’t have access to a barbell while traveling will be included.
✅Specific weight choices: not only will you learn how to progressive overload with the program (and what that even is) but you’ll learn how to choose specific weights for your big lifts based on %. There is no more guess work on what weight you should be lifting.
✅Independence: you won’t need to spend time on zoom calls, interacting with a group, filling in check in forms or answering to a coach. You will learn how to train properly with the freedom of doing it in your own time and space.
FAQs
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3 glute day workouts that will take as little as 3 hours per week
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You will need access to at minimum a squat rack, a barbell, plates, a flat bench, a cable machine or long bands and adjustable dumbbells. You can do this in a home gym if you have the above! There will be direction on what to so if you’re traveling and don’t have access to a gym!
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There will be no refunds as you will get the full program upon purchase.
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There will be general direction on how to progressive overload and what that even is! You’ll get guidance on how to know what weight to lift.
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No, this is just programming. I do offer form feedback in some of my coaching services that you can check out here
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The most common reasons women fail at programs are inconsistency, which is why I have designed this program to be the most effective simple glute program you’ll find. It’s very low commitment as you can do it in as little as 3 hours per week.
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Not likely, this is my first time ever doing a program like this.
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Cheeked up caters to all levels of fitness from beginners who are new to strength training to bikini competitors and powerlifters.
Client Transformations
Hi, I’m Sarah!
The 33 year old creator of ‘Cheeked Up"‘ - something I WISH I had 15 summers ago when I started lifting!
Since becoming a Certified Personal Trainer over 10 years ago I’ve made it my mission to learn everyday and share that knowledge with women. Knowledge is power.
I know what it’s like to be busy and feel like you don’t have hours to spend in the gym. But you still want the results. Something I’ve learned the hard way, is that you can actually get more progress in the gym while doing less, you just have to do it smartly.
Over the last 7 years I’ve trained and coached at the Glute Lab in San Diego, competed in 4 Powerlifting and 6 StrongLifting competitions. I’ve been fortunate enough to be mentored by ‘The Glute Guy’ Bret Contreras who has a PHD in glute science.
And over this time of implementating what I’ve leaned, my glutes have grown dramatically. Not only has this increased my excitement for events that involve walking around festivals, social events, beaches wearing any cute outfit I desire, it’s helped my squat and deadlift strength too and decreased my low back pain.
Cheeked Up is a combination of what I’ve leaned from Bret over the last 7 years and my experience in coaching 1000s of women in the last decade.
I am so excited to share this program with you and have you the most consistent and cheeked up you’ve ever been!