Bestseller
Strength · 12 weeks01
Strong Program - Phase I
12 Week Transformation
Build foundational strength with progressive resistance training designed for women.
$75.00Read
The library
Take the
practice home.
A library of downloadable guides: strength, mobility, fuel. Built for women's physiology. Yours to hold, work through, return to.
01The titles
Bestseller
Strength · 12 weeks02
Strong Program - Phase II
12 Week Strength + Power Program
Advanced strength + power training with compound lifts, sprint intervals, and athletic movements.
$75.00Read
Strength · 12 weeks03
Next Level Power
Strength-Power + Pilates · 12 Weeks
Heavy strength-power lifting, sprint-interval conditioning, and Pilates recovery — 12 weeks, 3 phases.
$75.00Read
Strength · 8 weeks04
Ab Strong Program
Core Strength Focus
Focused core strength training with short, effective workouts.
$45.00Read
Strength · 7 weeks05
5K Running Guide
7 Week Training Plan
Complete 5K training plan with strength workouts designed for runners.
$45.00Read
Nutrition · Lifetime access06
Fuel Guide
Complete Nutrition Resource
Complete nutrition guide designed specifically for women's physiology.
$35.00Read
Mobility · 4 weeks07
Stretch & Recovery Guide
4 Week Program
Full body stretch and recovery program to improve flexibility and support training.
$35.00Read
02What's inside
Programs with intention.
Every guide is a season's worth of thinking. Science, practice, and the slow gathering of what actually honors a woman's body.
- 01
Rooted in science
Built on exercise physiology, women's health research, and fifteen years of practice. No fads, no templates that ignore the body.
- 02
Clear, calm instruction
Photographs for every movement. Instructional video where it helps. Notes on form, breath, intention, the way a quiet teacher would walk beside you.
- 03
Honors your week
Built for real life. Home or gym. The program invites you to meet your schedule each week.
- 04
Yours to keep
Lifetime access. No subscription. Download once, return to the guide every season it serves you.
03Common questions
A few things people ask.
Q. 01
What's the format?
Each guide is a downloadable PDF with photographs and instructional video. Save it to your device. Return to it for the life of your practice.
Q. 02
Do I need a gym?
Many of the strength guides assume gym access, but most movements adapt to a home setup with dumbbells and a mat. Each guide lists the recommended equipment.
Q. 03
Can I work through more than one?
Yes. Many women pair Strong with the Stretch Guide, or hold the Fuel Guide alongside their training. The library is intended to mix-and-match.
Q. 04
What if I have a question along the way?
Write a note. Instagram @marysarahcoaching, or hello@marysarahcoaching.com. Mary Sarah answers personally.
When you're readyBegin with the
Begin with the
guide that calls you.
Strong I if you're returning to strength. Fuel Guide if you're ready to honor how women actually eat. Stretch & Recovery if the body is asking for breath. Prefer guided practice that moves with the seasons? Step inside The Soma School app.