EmpowHer Strength

EmpowHer Strength Helping women lift with confidence! �

06/05/2026

February → May ✨

In February, I failed 135 on bench press.
Today, it moved smooth, controlled, and with confidence.

That’s the power of consistency. Progress doesn’t always happen fast, but weeks and months of showing up, staying disciplined, and trusting the process add up.

I’ve been lifting for 6 years, and finally reaching this milestone means so much because of everything it took to get here. Hard work shows, even when progress feels slow!

22/04/2026

I love pendlay rows!
They require a bit of stability and coordination so your whole body has to work together to execute them properly. Great for explosiveness, back thickness and has excellent carryover to other exercises.

Form recap: Grip just outside shoulder width overhand, push your butt back and hinge until your back is parallel to the floor. Engage your upper back and retract your shoulder blades BEFORE you pull anything. then explode the bar up to your lower chest, elbows drive straight back, bar stays close to your body. And the most important part!!The bar comes back to the floor completely between every rep. No bouncing or momentum!!
Have you tried these? Add them to your next upper body or pull day, 3 to 4 sets of 5 to 8 reps and lmk how it goes 👇​​​​​​​​​​​​​​​​

Do you know how important strength training is for your health as you age?If you’re not consistently strength training b...
18/04/2026

Do you know how important strength training is for your health as you age?

If you’re not consistently strength training by age 35, your bone density can decrease by ~1% every year.

Don’t wait until you’re 50 or 60.
Don’t wait until life “slows down.”
Don’t tell yourself “I’ll start tomorrow.”

Guidelines recommend strength training at least 2x per week for basic health.

So yes—just like your skincare routine, brushing your teeth, or meal prepping…
strength training is part of your health hygiene.

Your future self will thank you.

If you need help getting started, reach out. Helping people feel confident in the gym, build a plan, and actually enjoy moving their bodies is one of my favorite things to do.

Let’s get to work 💪

17/04/2026

How do you know if you’re progressing in the gym????? There are more metrics than just lifting more weight 😉
This is me benching 60kg/132lbs yesterday vs a year ago around the same time. Although I’m lifting the same weight, you can see the difference between the two clips. In the first video, the reps are faster and more powerful. My positioning and form has improved. Aaand I was able to do it for a second set of 6 reps instead of 5 (I promise!!! I just didn’t record 🤣). Whereas before, I could only do 5 reps for 1 set.

All this to say, progress and progressive overload aren’t always as simple as adding 2-5lbs every week. How you perform the movement matters tremendously for both strength and muscle gains. Cleaner reps = better muscle recruitment = more gains over time 💪
This is also why I always recommend my clients film their lifts. Not just to check their form in the moment, but to build a little library so they can look back and actually SEE how far they’ve come.
If you have form videos you want analyzed or questions about your training, our 6 Week Form Foundations Program is exactly what you need. Drop your questions below or head to the link in bio to sign up 🔗

The wellness industry is worth over $6 trillion and it is only getting bigger. Celebrities, influencers, and brands have...
16/04/2026

The wellness industry is worth over $6 trillion and it is only getting bigger. Celebrities, influencers, and brands have never had more power over what we put in our bodies and how we think we should look. We are watching people waste away on red carpets and calling it health. Ozempic is one Google search and an online consultation away. Peptides are everywhere. Appetite suppressants never left. And steroids are being actively marketed to young people on TikTok with discount codes (!!!) racking up 587 million views between 2020 and 2023 alone.
This is not wellness. This is a trillion dollar industry that profits every time you feel like you are not enough.
And look, we are not anti supplements. We take them ourselves. But there is a difference between science backed tools that support your health (e.g. creatine) and pseudoscience dressed up as wellness to make someone else rich off your insecurity.
If any of this is your personal choice, genuinely, do what you want with your body. But if you are doing it because everyone else is, because it gets likes, because the trend says thin is in again, or because you’re feeling pressured to. Take a moment to stop and think before you act.
We have been here before. The packaging is just different.
At empowHER we are not interested in what is trending. We are interested in what works, what lasts, and what actually takes care of the one body you have. The science has always been there. Lift weights and build muscle. Develop your habits now and get in the gym. (Or even start at home!!!)
That is the trend we are starting.
Let’s get EmpowHERed 😉 . Share this with someone who needs to hear it right now.

Hey it’s Coach Courtney 👋I’m currently training for my first cycling event in July and building toward racing in the fut...
15/04/2026

Hey it’s Coach Courtney 👋

I’m currently training for my first cycling event in July and building toward racing in the future 🚴‍♀️

BUT… I’m not just a cyclist.

I still love:
lifting heavy
running
feeling strong in every area of my life

So this is how I structure my training to support:
✔ cycling performance
✔ running maintenance
✔ strength

While I structure my strength training,
I have a coach programming my cycling and running.

Because yes!!!!! coaches need coaches too!!!!

Having guidance, structure, and accountability is what actually allows me to improve without burning out.

It’s not perfect.
Some days feel hard.
Some weeks don’t go as planned.

But I show up anyway.

If I can balance all of this…
so can you 😎

And no… you don’t need to give up strength to get better at cardio.
That’s a myth we’re not carrying into 2026.

If you want help building a plan that actually fits YOUR life, DM or comment “HYBRID” 💪

10/04/2026

hey y’all coach Mel here! Happy Friday woohoo 🎉. Before I started BJJ 4 years ago, I had trained kenpo karate and kickboxing for 18 years 🤯 I’ve been missing striking recently so it felt nice to have my good friend Tommy do some quick pad work after class. My turn next ???? 😜

Running isn’t the problem.Doing only running is.Your body adapts to what you give it,and long-distance, repetitive movem...
02/04/2026

Running isn’t the problem.
Doing only running is.

Your body adapts to what you give it,
and long-distance, repetitive movement alone isn’t enough to build strong, resilient bones.

Especially for women.

If you want to:
1. run longer
2. avoid injuries
3. build a body that actually lasts

You NEED strength training in the mix.

Not as punishment.
Not as “extra.”
As the foundation.

You don’t have to choose between strength and endurance.
The strongest athletes do both.

Comment “STRONG” if you want help building a plan that supports your running and your strength.

2021 me at a BJJ competition, playing this song on repeatttttt (kinda triggering hearing it again 🤣)Baby personal traine...
01/04/2026

2021 me at a BJJ competition, playing this song on repeatttttt (kinda triggering hearing it again 🤣)
Baby personal trainer, teaching kickboxing, just starting to get clients, trying to make sense of all the information and misinformation online.
I was programming things like lateral raises while reverse lunging just to keep workouts “fun” and different, constantly switching things up thinking that was the key.
At the same time I had just started lifting seriously myself, and I could feel how much of an advantage it gave me on the mats. I was stronger, more stable, harder to move
but if I’m being honest, I still felt confused on the proper deadlift form, how many times to lift/ week, etc. etc. but we all start somewhere!!!!
If you’re training for BJJ, competing, or just want to get stronger and actually feel it translate into your sport and your life, we can help you with a plan, accountability, excellent coaching, and a huge emphasis on form.
Let’s help you get stronger, faster, healthier, and empowHERed!!!
DM me if you’re ready to level up 😉
Also, should I bring back the blonde 🤔

Coach Mel here hey !!! This past weekend we had a friendly CERN bench press competition. I’d been preparing myself and m...
31/03/2026

Coach Mel here hey !!! This past weekend we had a friendly CERN bench press competition. I’d been preparing myself and my clients with a 6 week bench press program and the results were outstanding!!! Although my ladies did not compete with me this time around, the PRs they were hitting last week had me feeling so proud 🥲🥹. Y’all are so amazing!!!! Here’s what I managed at the comp: 1st attempt 55kg ✅, 2nd attempt 60kg ✅, 3rd attempt 65kg ✅, 4th YOLO attempt 70kg❌ 🤣 (lowkey close tho ??) also shoutout to for her personalized tips on my bench and all the content she posts!! Always super informative and useful. Wanna get stronger??? Check out the link in our bio for our free resources, coaching options and more deets!!! DM us if you have any questions ciaoooo 😋

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