Strong Foundations
Train for more than looks. Train for life.
Strong Foundations is a 12 week, 4 day training program created by Jessica Fisher, pilates and strength coach at Function & Poise. It's built around the principle that training lower body strength and core stability creates the foundation for everything else, better posture, better balance, and better results inside and outside the gym.
The program uses progressive overload in a steady, considered way. You won't be pushed to exhaustion in week one. Instead, you'll build gradually so your progress feels sustainable and repeatable.
Strong Foundations is for you if you want a structured, intelligent approach to strength training that prioritises long term progress over short term results. Previous resistance training experience is helpful but not essential. The coaching notes and exercise alternatives mean complete beginners and more experienced gym goers can both follow this comfortably.
It requires access to a gym with standard equipment such as a leg curl machine, leg press, lat pulldown, cable machine, dumbbells, and barbells.
Who’s it for?
Strong Foundations is for you if you want a structured, intelligent approach to strength training that prioritises long term progress over short term results. Previous resistance training experience is helpful but not essential. The coaching notes and exercise alternatives mean complete beginners and more experienced gym goers can both follow this comfortably.
It requires access to a gym with standard equipment such as a leg curl machine, leg press, lat-pulldown, cable machine, dumbbells, and barbells.
The results you’re working toward
Stronger glutes, legs, and upper body.
Improved posture and movement quality.
A training habit that's sustainable because it makes sense.
Progress you can actually measure and track week to week.
Strong Foundations is a comprehensive 12 week strength program designed by Jessica Fisher of Function & Poise. Built around a 4 day training split, this program places a strong emphasis on glutes, legs, and upper body strength to help you build a capable, resilient body that performs well beyond the gym.
This isn't a quick fix. It's a structured, science backed approach to building real, lasting strength.
What's inside: a full 12 week program split into two training blocks, a warm up week and optional deload week, detailed coaching notes for every exercise, alternative exercise options for different gym setups, a muscle building education section covering anatomy, progressive overload, and training intensity, supplement guidance, progress tracking advice, and a full glossary of key terms.
Who it's for: this program suits a wide range of experience levels. Whether you're returning to the gym or looking for a more structured approach, the coaching notes and exercise alternatives mean you can train with confidence from day one.
Suitable for gym training with access to standard strength equipment. Delivered as an instant digital download PDF.
Free Beginner Bodyweight Strength Programme for Women
Build Strength, Confidence, and Proper Movement at Home
Start building strength from home with this expertly designed bodyweight programme, created specifically for women beginning their fitness journey.
What You'll Learn:
Master three essential exercises that form the foundation of functional strength:
Push-Ups for upper body strength and bone health
Squats for lower body power and mobility
Forearm Planks for core stability and posture
What's Included:
✓ Detailed form instructions with step-by-step guidance
✓ Common mistakes to avoid and coaching cues
✓ Modifications for every fitness level
✓ A simple weekly training plan to get started
✓ Warm-up and cool-down guidance
No equipment needed. No gym required. Just you, this guide, and your commitment to getting stronger.
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