StrongGirl Revolution

StrongGirl Revolution Empowering Women Through Strength Training StrongGirl Revolution is dedicated to showing women that they are strong, beautiful beings.

My goal when starting SGR was to show women that, not only lifting weights, but lifting weights that are heavier than 10 lbs gives us confidence, not bulk. Visit my website www.stronggirlrevolution.com for training information, blogs and videos.

08/05/2026

So proud of this lady! This is Barb’s first time trying the trap bar deadlift.

We’ve been working on hip hinges, activating lats, strengthening her core, breathing. She’s been looking stronger, so I thought it was time for the trap bar.

Kept it on risers, but may try lower ones next.

I think she slayed them! 💪🏻



07/23/2026

So we post a lot of clients lifting heavy weights, hitting their 1 rep max, basically their highlight reels.

This is a highlight reel, but also shows part of the progression into the big, heavy weights.

Heidi has been working on her squats using kettlebells and dumbells. This morning she asked me if she could try a barbell squat. Obviously I said sure! (Note: Certain criteria needs to be met first before we put a barbell on someone’s back)

Rather than have her get under the bar and just squat, I had her go to the bench. This gives the new barbell squatter a place to aim for and also a sense of safety as she and her body gets used to this new tool.

Not everyone needs to barbell squat. It’s not a life requiring. Any weighted squat is fine. But for my ladies, they feel so strong and empowered when squatting with the barbell. Why would I deprive them of that power?

Great job Heidi! 💪🏻👏🏻👏🏻👏🏻


07/22/2026

We have a new addition to the 200 Club!

Amy was only going to try this 202 lb deadlift as a 1 rep max, but she decided it felt good and went for a second rep. When she was done she said she felt like she could have done a few more. 💪🏻

It is quite a misconception that deadlifts will kill your back. In reality poor lifting form will kill your back, as will attempting to lift more than your body is ready for.

Deadlifting is an essential skill everyone needs to learn. You pick heavy things off the ground all the time. Most people throw their backs out doing their daily chores because they don’t know how to deadlift properly and don’t have the core strength and the stability to do that lifting.

Amy came to StrongGirl as a complete newbie. She is in her 60’s. We worked with her on core, on hip hinge, on every aspect of getting her prepared to lift heavier safely. This isn’t an exercise we just threw her on. It is a skill she has been working on for a couple of years.

And her hard work paid off this morning. And it pays off when she is lifting her grandkids, heavy groceries, moving furniture or gardening supplies, whatever she needs to lift in her daily life.

So proud of you Amy!!

If you’d like to learn how to deadlift properly to make your daily life easier, DM us, or email us. We love deadlifts and love helping women get stronger for life.

07/02/2026

This is a long one, but my first attempt at creating rather than film and share.

If you need some help and tips on navigating summer BBQs, parties, and vacations, this video is for you.


06/30/2026

I laugh when I hear the titles “Longevity Guru” and “Longevity Expert”. How long have they really lived? Usually they are trying to sell you supplement, and tell you this food/ingredient is bad, you should be eating x, y, z instead.

At 93, Lynn has truly taught me about aging and longevity.

💪🏻 NEVER STOP TRYING. Lynn never thinks she can’t. She sees an exercise and gets a twinkle ✨ in her eye. She usually crushes whatever she tries.
💪🏻 NEVER STOP MOVING. Lynn has had her fair share of joint issues, but she doesn’t stop moving. She heads to physical therapy (which I always encourage) and continues to move in the gym and in life.
💪🏻 CONTINUE TO SHOW UP. I’ve noticed Lynn slowing down a little lately. But she always shows up and does what she can. If her energy is low, we still move. We just take more breaks.
💪🏻 STAY INTERESTED IN LIFE AND IN OTHERS. Lynn has always been interested in other people and their stories. And she has met some interesting people during her life. She continues to socialize and take part activities in her building and with family.
💪🏻 FIND A GOOD SUPPORT SYSTEM. This woman has an amazing family who cares for her and helps her with her needs. She has friends, old and new. And she has an entire StrongGirl community who thinks she’s the most amazing human (and she is).

So my advice is to stop following these longevity gurus, influencers with their supplements and restrictions, and follow Lynn’s example.

Oh! And look at her doing a sumo deadlift. With a smile, even! 😃

06/22/2026

How about we start a Mobility Monday?? 😃

We do more than just lift weights. We work on mobility, as well. Lack of mobility will cause problems and/or injuries at some point in our fitness journey if the mobility issues aren’t worked on.

One of my favorite hip mobility drills is the hip airplane. Hip airplanes work on internal (IR) and external (ER) rotations of the hip.

Many of us have some limitation in one or both types of hip rotation. These limitations can cause back and/or knee pain.

What mobility issues do you have? Do you have any in your hips? In your shoulders? Leave a comment 👇🏻👇🏻

06/16/2026

We have a new member of the 200 club!!

Robyn deadlifted 200lbs for 5 reps. You go, StrongGirl! 💪🏻 👏🏻👏🏻👏🏻

Keep in mind, this is a highlight reel. Robyn came to me about 2 years ago as a beginner. She put in the work for this lift. The work wasn’t always pretty. It wasn’t all heavy lifting, either. She had to work on her hinge, her core, her lats, shoulders, glutes, hammies, big muscles, small muscles… You name it, she worked it.

And she worked it pretty consistently for the past 2 years.

Always believe you can and keep working consistently. I promise you will realize your own highlight reel.

06/15/2026

My husband and I just got back from an amazing trip to Colorado to visit our son. My daughter flew out for a few days, as well. I soooo needed that family time. ❤️

The week was filled with hiking, horseback riding, dinners with the family (including my son’s girlfriend and her brother). We even got to spend one day hiking with my son’s best friend, who is stationed in Colorado Springs.

And the views! Colorado is gorgeous.

06/04/2026

Update on the menopause weight…

I am getting back to myself again. My clothes are fitting and my sports bras aren’t tight. So big win!

I never weigh myself, so I have no idea what that number is. But it’s just a number and I prefer to go by how my clothing fits and how I feel, rather than looking at the number on the scale.

I also have been reigning in my nutrition. I always make sure I am getting my protein with each meal. But I have been focusing on trying to have my carbs around my training times for the energy. That seems to have helped.

I will never demonize carbs. I love bread, rice, pasta. It’s usually when we eat them and the volume we consume that can cause the problems. A simple rearranging and maybe reduction (not deletion) may make a difference in your weight loss.

During the last couple of months I also enjoyed the occasional meal out with some wine, and a little bit of pizza. I also enjoyed a little dessert.

Going out to dinner and enjoying a drink and/or dessert shouldn’t be off the table in any weight loss journey. We still have to live and enjoy our lives. But making the small changes daily can have big impacts, so that occasional dinner out isn’t really a big deal.

This past Sunday, several of us, including my dog Bim (pronounced Beem), went on a guided hike in Black Run Preserve in ...
06/03/2026

This past Sunday, several of us, including my dog Bim (pronounced Beem), went on a guided hike in Black Run Preserve in Marlton.

I love these guided hikes because you learn a lot about the wildlife, the plants, and the history of the area. Our guide, Mike, was a wealth of knowledge. I’ve hiked back there many times, but didn’t know much about that area.

Only downside…I got poison ivy. 😭

Thank you so much Mike for guiding us and sharing your knowledge with us. Thank you Jane for setting it up. Bim thanks you, too. He learned a lot about that area, too, in a different way. 😉

If you are looking for a nice hike on your own or with a guide, check out in Marlton. If you’d like a volunteer to guide you and share their knowledge of the area, check out Friends of Black Run Preserve.

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