Strong³ — Build muscle. Age strong. Build my plan

Strength coaching membership

Build muscle.
Age strong.

Tell us your goal, your schedule and where you train. You'll get a coaching pathway with workouts, habits, nutrition and education built around you, plus a community cheering you on.

Build my plan in 60 seconds

From $49/month. Start any day.

2–4strength days2–3zone 2 sessions3protein meals a day
Coach Heather smiling, seated in a bright studio
Coach Heather30+ years coaching women in strength and nutrition

Choose your pathway

Not just workouts. A coaching pathway.

Pick the goal that fits you best. Your workouts, habits, nutrition focus and education are all tailored to it.

Lose Fat

Lose fat and keep your muscle, so the results last. Strength first, zone 2 cardio, protein at every meal.

Group: Lose Fat. Keep Muscle.

Build Muscle

Get stronger every month with progressive training and enough protein to fuel new muscle.

Group: STRONG Membership

Menopause & Perimenopause

Heavy-enough strength for muscle and bone, mobility, walking, and support for sleep and stress.

Group: Menopause & Perimenopause

Heart Health

Zone 2 cardio at the center, full-body strength, daily steps and habits that support your heart.

Group: Metabolic Shift

GLP-1 Support

Protect your muscle while the scale moves. Protein targets, hydration and strength training built for GLP-1 users.

Group: GLP-1 Success

Beginner

New to strength training? Learn the basics step by step with simple workouts and easy wins.

Group: STRONG Membership

How it works

Same app. Your programming.

  1. Pick your goal

    Choose the pathway that fits you right now. You can switch anytime.

  2. Set your week

    Home or gym, 2 to 4 days, and your experience level.

  3. Get your plan

    Workouts, habits and nutrition land in your app, with a video demo for every move.

  4. Show up & track

    Log workouts, habits, steps, water, sleep and progress photos.

  5. Celebrate & reset

    Share wins with your group, join the monthly challenge, and keep going.

Build your plan

Let's build your week.

Step 1 of 5

What's your main goal?

Inside your membership

Everything in one app.

Track your progress

Everything you log, your coach can see and review.

  • Workouts
  • Weight
  • Waist
  • Measurements
  • Body fat
  • Progress photos
  • Steps
  • Habits
  • Nutrition
  • Water
  • Sleep

Weekly habits

One small habit at a time. Check it off every day.

  • Week 1: Eat breakfast
  • Week 2: Drink 80 oz water
  • Week 3: Walk 20 minutes
  • Week 4: 30g protein at breakfast

Nutrition & recipes

Meal and macro tracking, a photo food journal, and recipe collections.

  • Breakfast
  • Lunch
  • Dinner
  • High-protein snacks
  • 30g protein meals
  • Travel meals
  • Holiday meals
  • Restaurant swaps

Education library

Short 5 to 10 minute videos from Heather and the team.

  • Heart health
  • Protein
  • Zone 2
  • Perimenopause
  • Sleep
  • Stress
  • Body composition
  • Biomarkers
  • GLP-1 education
  • Supplements
  • Mindset
  • Confidence
  • Meal prep
  • Travel tips

Monthly challenges

Leaderboards, accountability and prizes.

OctoberProtein Challenge
NovemberStrength Challenge
DecemberHoliday Consistency
January10,000 Steps

Community & live classes

Access to any live classes, plus daily posts, encouragement, workout of the day and wins celebrated together in your pathway group.

Coach Heather

Your coach

Hi, I'm Heather.

I've coached women in fitness and nutrition for over 30 years. I built Strong³ because most women don't need another diet. They need a simple plan that fits their life: lift, move, eat protein, and get a little stronger every month. I'll be with you every step, alongside a physician-guided team.

NASM Certified Nutrition CoachIIN Certified Health CoachGLP-1 Nutrition CertifiedPhysician-guided team

Membership

Choose your level of coaching.

STRONG

$49/month
  • Your pathway workouts (home or gym)
  • Weekly programming
  • Workout library with video demos
  • Access to any live classes
  • Group coaching and community
  • Monthly challenge
  • Habits and progress tracking
  • Nutrition Resource Vault: 13+ guides
  • Recipe Vault: 11 recipe collections
Build my plan

STRONG+

$149/month
  • Everything in STRONG
  • Your personal macro plan, updated monthly
  • A monthly meal plan with a fresh recipe collection
  • A monthly 1:1 check-in with Heather
Build my plan

Executive Coaching

By application
  • Everything in STRONG+
  • 1:1 personal training with Heather
  • 1:1 coaching check-ins
  • Fully personalized training program
  • Custom nutrition and macro plan
  • Biomarker and lab review with physician insight
  • Body composition tracking and review
  • Direct messaging with Heather
  • Priority scheduling and support
Apply now
Do I need a gym?

No. Every pathway has a home version using dumbbells, bands, a mat and a chair. Choose the gym version if you train at a gym.

Can I start any day?

Yes. Join any day and you start on this week's workouts with your group. Your first step is a quick baseline check-in.

Can I change my goal later?

Yes. Goals change and your plan can too. Message us and we'll move you to a new pathway.

I'm on a GLP-1 medication. Is this for me?

Yes. The GLP-1 Support pathway focuses on protein, hydration and strength training to help protect muscle while you lose weight. Keep working with your prescriber on your medication.

I'm a total beginner. Where do I start?

Pick the Beginner pathway or choose "Beginner" as your level. Every exercise has a video demo and easier options.

Strong³ © 2026 Best Health Wellness · Strong³. For general fitness and wellness education, not medical advice. Check with your healthcare provider before starting a new exercise or nutrition program.