Sustainable, well rounded training builds a strong YOU, for LIFE.

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Community. Cardio. Power. Rest. Functional. Core. Hypertrophy. Mobility. Strength. Cardio. Confidence.

Community. Cardio. Power. Rest. Functional. Core. Hypertrophy. Mobility. Strength. Cardio. Confidence.

The Training

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Designed to be something you can do forever, this ongoing programming is split up into 3, 4, 5 days per week and home / gym versions for you to choose between. New training is uploaded every 4-6 weeks and is strategically designed.

ASCEND: Ongoing Program

A woman in workout clothes holding a dumbbell above her head in a gym, with weights and exercise equipment in the background.

Back in Motion

4 weeks worth of 3x / week workouts perfect if you’re getting back into training after time off or as short and efficient vacation workouts.

A woman in a gym holding dumbbells with a weightlifting rack in the background. Text overlays indicate a six-week beginner gym fundamentals program.

Gym Fundamentals

A woman performing a core workout in a gym, with dumbbells on racks in the background and a exercise ball in the foreground.
A woman working out on a treadmill with the words 'WORKOUTS CONDITIONING' overlayed

6 weeks of 3x / week workouts for those brand new to any lifting. Once completed, you will be confident and ready to jump into the ASCEND ongoing program.

A woman performing a workout in a gym, kneeling on one knee on a step platform, with gym equipment in the background. Overlaid text reads "WORKOUTS RECOVERY."

Additional Recovery, Mobility Core and Conditioning workouts

Keep your joints and muscles feeling their best with additional mini sessions varying between 5-60 minutes to add into your week.

A black circle with a blue icon of a dumbbell in the center.

All Strength Method members have access to all App content - YOU to choose which of that you want to do. Consistency is built from imperfect action, and flexibility allows that.

Our training is method focused. We prioritize performance and highly strategic programming… results follow as a byproduct.

Training is built from multiple concepts; hypertrophy, power, cardio, endurance, mobility, athletics, balance, and more. That’s what makes us functional and strong, for life.

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An icon of a blue flexed bicep muscle on a black circular background.

Flexible training that fits YOU

You are free to move between gym and home workouts and the 3, 4, or 5x a week programming as needed.

Busy week? Choose from the 3x / week programming for full body efficiency.

Need to stay home? Do the home version of the gym session you were going to do.

Need a different exercise? Choose an alternative.

Mobile phone screen displaying a workout app with a video of a woman in workout gear performing a weightlifting exercise in a gym, and a list of alternate exercises including rear foot elevated barbell split squat and other variations.
A smartphone screen displays a fitness app with workout plans for week 1 of a program called ASCEND. The screen shows different workout days, including gym and home sessions, with images of women exercising with weights and other fitness activities.

Community forum and coach access

Support and engage with others committed to the long-game.

Submit form checks for Coach Natalie to review to stay refining and building those fundamental movements.

Private chat access to Coach Natalie for specific questions and needs.

Smartphone screen displaying a fitness-related social media or messaging app. The top portion shows two images of a woman lifting weights in a gym, with one image marked with a question mark and the other with a checkmark. Below is a section titled 'Form Checks' with a list of members and a comment box. The background shows gym equipment like barbells, weights, and a climbing rig.
A smartphone showing a messaging app conversation between Natalie Freeman and Emily about pull-up techniques, with text discussing bar slack and training tips.

Track your progress and stay engaged

Log loads of every set and look back at load history to ensure progressive overload over time.

Keep the session moving with an in-app rest timer and stopwatch.

Sync metrics to the App with FitBit, Apple Health, Google Fit or Garmin.

Phone screen displaying a workout app with a workout plan named 'Dumbbell Romanian Deadlift,' including specific dates, sets, reps, pounds, estimated 1RM, and volume for each workout.
A fitness app workout screen showing a countdown timer at 1 minute and 27 seconds with options to adjust the timer by 30 seconds up or down, and a workout video titled 'Single Leg Eccentric Hip Thrust' beneath.
Close-up of a smartphone screen displaying a fitness app with a workout video of a woman performing a deadlift, workout details, and set and rep information.
Start today

What our community is saying:

  • "Thank you for creating this amazing community of like minded individuals. The dedication you show in helping us all improve physically, mentally and emotionally shows in the progress we've all made after committing to this program."

    Massiel

  • "This is why your program is unmatched! Not only is it purposeful and smart but you also help us understand mechanics, structure and how it all ties together. The value you give far surpasses the monthly subscription! Thank you."

    Evelyn

  • "A huge thanks from me and everyone in this group for creating a program that is focused on long term sustainability. It's helped me already and I know it helps all the other women to feel empowered."

    Jennifer

  • "I have never used weights regularly before this. I'm 47. Your program came recommended and I liked the many options and flexibility. I also liked your philosophy. My body has changed enough for my husband to notice. Mostly I'm just so happy to feel strong again."

    Jessica

  • "Joining has completely changed my outlook on "working out". I used to download apps that focused mostly on HIIT. Working out never seemed appealing. Something about Strength Method changed my point of view completely. I just love everything about the Strength Method."

    Lindsey

  • "I've been doing your program for almost a year and a half now. I started with 4 days/week and have recently gone to 3 days/ week. I got told last week that I had a "blue ribbon butt"... thanks Natalie! Love your program!!!"

    Rachael

  • "I know you say not to focus on the physical, but this program has gotten me waaaay further physically and way stronger compared to other programs I've done."

    Angelica

  • "I wanted to comment on how much upper body strength (and confidence) I gained since last year! I can do 20 push ups straight and can do unassisted pull ups! I never thought I could get to this point. Your program and method really works!"

    Sojeong

  • "You have changed my life so much. 'Gym time' is only 6% of your day... and 4% of your week. But it bleeds into everything. How you think about yourself, your mental health, how your feel, and overall happiness. You're changing so many lives."

    McKenzie

  • "I just need to let you know how much I adore your programming. I had plateaued for a solid 1-1.5 years and started strength method and my strength increased ten fold. I'm recovering so much better. My body has never felt this strong."

    Kaysha

  • "I've been reflecting on how much my perception of fitness has changed as a result of this program. Over the past few weeks I've felt so strong as a whole/unit, like all parts of my body are working together. It feels amazing and like everything we've been training for has been for a reason."

    Isabelle

  • "The benefits of your programming have carried over in so many areas of my life in the best way. I can tell you care about our growth, learning and enjoyment with the long game in mind. Looking forward to continuing to grow together!"

    Evelyn

  • "The strength method has been such an amazing catalyst for positive change in my life. I've gained strength, skills and invaluable confidence in the gym! This community of bada$$ babes will hold you up and cheer you on! THank you for such an amazing experience of personal growth."

    Sheridan

  • "For anyone new here, this program works. I truly believe in Natalie's idea of not focusing on results and in due time they will come. I have seen more results in the past 7 months than I have in my 4 years of working out."

    Alexis

  • "I'm almost 4 months into the program and the changes I'm continuing to see in my body are incredible. I'm not as concerned about how my body looks externally, my focus has shifted to how my body FEELS. My back pain is almost gone. My core strength is improving exponentially. This program is amazing."

    Sarah

  • "Looking back at videos in the past I'm amazed at the form progress I've made. Finally feel like I'm starting to understand how to move my body as one solid unit... which is INCREDIBLE. Still got more to learn but this program and your coaching really is the best!!!"

    Massiel

  • "A girl at the gym stopped me today and asked me if I was training for something because I always seen so focused, on it, and like I have a plan. It's all because of strength method, I have so much confidence in the gym and I always know what I'm doing. I'm loving it."

    Stephanie

  • "I started with minimal equipment for my first month and then ventured into the gym using weight racks after that. I had never used a barbell before starting SM. That's where form checks come in handy. Doing SM has expanded me in ways other than just changing my physical body."

    Sarah

  • "Your program is easily the best and most efficient program I've done and I've done many. Thank you so much for taking the time to create each block and be there for all of your members."

    Alexandria

  • "I love how connected the members are and I find it super motivating to see their posts and videos/progress. I've already made a ton of friends and we always cheer each other on. What I always tell people is how the new blocks every month make it exciting and fun, so you don't get bored of the same routine ever!"

    Giselle

  • "I'm a yoga teacher and 4th year osteopathy student, and from what I understand of collective mechanics and anatomy, your program is the best I've seen."

    Kayla

  • "The 4 week cycle are carefully thought out. I love that there is a gym and home option for each movement. As someone who has a moderate amount of equipment, I can easily bounce back and forth between the 2 programs."

    Jennifer

Everything you get as a Strength Method member:

  • Ongoing training program “Ascend” strategically designed with purpose to keep you moving well and progressing long term

  • Home and gym versions of the Ascend Ongoing Training Program

  • “Gym Fundamentals” training program for those brand new to working out

  • “Back in Motion” training program for those coming back to lifting after time off

  • Efficient training that YOU choose for every skill level and lifestyle

  • Detailed video demonstrations for every exercise

  • Log load and view load history to stay engaged with progression

  • Extra mini workouts for specific needs including core, mobility and cardio

  • Log personal progress metrics in your account

  • 1-1 private chat with Coach Natalie for individual support

  • Community forum with form checks and group support

  • Recipe books with macro breakdowns

  • Macro calculator and fundamental nutritional guidance

  • Sync health metrics to the App with FitBit, Apple Health, Google Fit or Garmin

  • COMING SOON: Pre-/Postnatal training program

Join the community

Community. Cardio. Power. Rest. Functional. Core. Hypertrophy. Mobility. Strength. Cardio. Confidence.

Community. Cardio. Power. Rest. Functional. Core. Hypertrophy. Mobility. Strength. Cardio. Confidence.