Lift Like A Girl ~ 6 Week Strength Training Program

StrongSelves Afterschool Strength and Empowerment Program

Overview: Our “Lift Like a Girl” Afterschool Program is designed to inspire young girls (ages 8-12 and 13-17) to build physical strength, confidence, and resilience. By combining progressive strength training with mindset exercises, this program empowers participants to embrace their unique potential and foster a supportive community.

Schedule:

• 8-12 years old: Thursdays, 4:30 PM - 5:30 PM
• 13-17 years old: Tuesdays, 4:30 PM - 5:30 PM
• Frequency: Once a week
• Duration: 6 weeks

Program Structure: Each 60-minute session includes:

1. Warm-Up (10 minutes): Dynamic stretching and light cardio to prepare the body.
2. Strength and Conditioning (40 minutes): Focused on teaching girls the proper techniques of weight training, progressive overloads are tailored to each age group’s developmental needs.
3. Growth Mindset Activity (10 minutes): Guided group discussions and exercises to foster resilience, self-awareness, and empowerment.

Program Principles:

1. Progressive Overload: Each week’s strength component will increase in intensity, teaching participants to safely challenge themselves.
2. Holistic Growth: Pairing physical strength with mental resilience to create well-rounded empowerment and deepening the body mind connection.
3. Supportive Environment: Creating a safe space for participants to explore, connect, and grow as girls and young women.

Logistics:

• Equipment Used: Resistance bands, light dumbbells, yoga mats, washable markers, and journals (provided).
• Class Size: Maximum of 8 participants per group.

Cost: $250 per 6-week program (includes materials).

Host or Publisher Strongselves Fitness Studio