Monterey, CA
Christina L
- +3 lbs
- Muscle
- −4.5 lbs
- Body Fat
- −3%
- Body Fat
In 3 months
- Maintained consistency as an elementary school teacher and mom of 2
Strong through every stage.
Strength training isn't about becoming smaller. It's about becoming stronger, more capable, and confident in your body.
Your body changes
Your life changes
Your training should be able to change with you
Download this complimentary guide from The Lab to learn how smarter strength training can support your strength, health, performance, and long-term wellbeing.
Get your free guide →Your guide will be available after submitting the form.
The approach
You don't need to train less. You need to train smarter.
Women deserve training that supports their strength, health, and performance, not workouts built around outdated ideas of becoming smaller. Strength training can help women:
Build and preserve lean muscle
Develop strength that supports everyday movement and long-term health.
Support bone health
Create a stronger physical foundation as you move through different stages of life.
Build confidence
Feel stronger and more capable inside and outside the gym.
Improve performance
Train for the activities, sports, and everyday movements that matter to you.
Support longevity
Build the strength, resilience, and physical capacity that can help you stay active for years to come.
The goal isn't to avoid challenge. It's to apply the right challenge for you.
Inside the guide
What's inside the guide?
Five chapters built to help you train with more knowledge, and more intention.
01
Strong through every stage
Learn why strength training matters and how to build a stronger foundation for the future.
02
Women are not small men
Understand what women and men have in common when it comes to training, and where individual considerations can matter.
03
Training in your late 30s and beyond
Learn how recovery, changing symptoms, and life stage may influence how you approach training without putting progress on hold.
04
Core engagement is more than sucking in
Understand how your breathing, core, pelvic floor, and movement work together to create effective stability.
05
What effective training can look like
Explore the key elements of a well-designed strength program, from progressive resistance and movement patterns to recovery and conditioning.
The guide
Get your guide & free trial
Strong Through Every Stage: A Woman's Guide to Smarter Strength Training. Coach-backed education on strength, recovery, core function, and how to build a program that fits the way you actually live.
What you'll take away
- Why strength training matters at every stage
- Where individual considerations actually matter
- How recovery and life stage shape your training
- How breathing, core, and pelvic floor work together
- The elements of a well-designed strength program
Fill in your details to download the guide — and we'll be in touch to set up your free trial at The Lab.
Guide ready
Your guide is downloading.
Strong Through Every Stage is on its way to your device. If the download doesn't start automatically, use the button below. A coach will reach out within one business day about your free trial — or book a time yourself right now.
Download the guide → Book my free trial →The individual
Your body and your life are unique.
There is no single perfect training program for every woman. Your training history, goals, recovery, symptoms, experience, and stage of life can all influence how you should train.
Training history
Where you're starting from shapes where you go next.
Goals and performance
The activities and everyday movements that matter to you.
Recovery and symptoms
How your body responds, and what it's telling you along the way.
Experience and life stage
What's realistic right now, without putting progress on hold.
This guide will help you understand the principles behind effective strength training so you can approach your fitness with more knowledge and confidence.
Download the free guide →
The results
Women who started right where you are.
Mika H
- +1.5 lbs
- Muscle
- −5 lbs
- Body Fat
- −3.1%
- Body Fat %
- Decreased visceral fat
- Maintained consistency despite night-shift nursing schedule
Kate B
- +4 lbs
- Muscle
- −7 lbs
- Body Fat
- −4%
- Body Fat %
- Built strength physically and mentally
- Stayed consistent as a mom of 3 young boys
Coaching at The Lab
For women who are ready to train with purpose
Whether you're getting back into training, looking to build strength, or simply want to understand your body better, you don't have to figure it out alone.
At The Lab, our coaches help women build meaningful strength and develop training strategies that support their goals through every stage of life.
No outdated rules.
No one-size-fits-all approach.
Just purposeful training, expert coaching, and a stronger foundation for life.
Common questions
Before you get started
Is this for me if I'm new to strength training?
Yes. The guide starts with principles, not programs, so it makes sense whether you have never picked up a barbell or have trained for years. Nothing in it assumes prior experience.
What's actually inside the guide?
Why strength training matters at every stage, where individual considerations genuinely matter, how recovery and life stage shape your training, how breathing, core and pelvic floor work together, and what a well-designed program looks like.
What happens after I submit the form?
Your guide downloads immediately. A coach from The Lab then reaches out within one business day to talk through your goals and set up your free trial, if you'd like one.
What does the free trial involve?
A no-obligation session at our Del Monte Avenue studio. You meet the coaching team, talk through your training history and goals, and see what training at The Lab would actually look like for you.
I'm pregnant or postpartum — can I train?
Many women train safely through both, and the guide covers core and pelvic-floor function in detail. It is educational rather than medical, so speak with a qualified healthcare provider about your own circumstances before beginning or modifying a program. Our coaches will build around whatever guidance you're given.
Where are you located?
2024 Del Monte Avenue, Suite C, Monterey, CA 93940. Open Mon–Thu 5:00am–6:30pm, Friday 5:00am–5:30pm, and Sat–Sun 8:00am–12:00pm. Call 831-312-9020 with any questions.
The next step
Your stronger foundation starts here.
Download Strong Through Every Stage: A Woman's Guide to Smarter Strength Training and start learning how to train with more intention.
Ready to take the next step?
Book a free trial
After you've explored the guide, we'd love to help you understand what training at The Lab could look like for you. Meet with our coaching team, discuss your goals, and learn how we can help you build a stronger, healthier foundation.