Strong & Toned: Female Training Program

Be A Strong Woman

I used to be that cardio bunny… Afraid of lifting too much weight out of fear it would make me look masculine. Sure, I was fit, but I had no shape. I was just slim. I then completed my sports science degree and became a personal trainer, where I learned about the benefits of weight lifting and started doing a couple of gym workouts each week…

It completely changed me.

I started to get some shape in my bum. I started to get toned legs. Even my upper body looked better in a dress! I actually started to look as fit as I felt. Fast forward several years and I completely transformed my body and my mind.

I became strong.

I became confident.

I became independent.

I felt amazing.

And I haven’t looked back since. In fact, now that I’m a mother of two young children, juggling two businesses and barely having a minute to breathe, I no longer do much much cardio at all - I prefer to lift weights. I prefer to remain strong. I prefer to maintain the shape that gives me a strong, fit, and athletic look, and I want to help you achieve the same thing with this program that I have personally created to tone your body and develop your strength so that you can be a beautiful, strong woman. - Amanda Moroney xx

Amanda Moroney, BSc, MSc, CFT, CPPC

Co-Founder & Women's Coach

IFFB bikini champion, fitness model, sports scientist, coach, entrepreneur and mother.

The Program

The program consists of three or four resistance workouts per week, plus one optional conditioning session. It is a continuous program, meaning you can follow it for as long as you like! The program consists of hypertrophy and strength blocks to help you develop muscle tone, shape and strength. It includes test weeks so that you can see how strong you are and how much your strength has improved throughout the program. The intensity of the workouts progresses over each training cycle to help ensure you adequately overload the body and force it to adapt by getting stronger.

Designed to Suit Your Schedule

This program has the choice of 3 or 4 strength workouts per week, plus an optional cardio session.

Gym, Free-Weight & Home Workouts

This program has the option of a commercial gym, free-weight or home workouts. Below are the equipment requirements for each type.

Commercial gym program

  • Only uses equipment that is commonly found in commercial gyms around the world.

Free-weight program

  • Barbell
  • Squat rack
  • Pull-up bar
  • Dumbbells
  • Adjustable bench
  • Looped resistance bands

Home program

  • Dumbbells
  • Resistance bands

You will be able to select which program type you prefer once purchased.

Manageable Workout Durations

All workouts are designed to be completed within 60 minutes so that you don't have to spend hours training!

What You'll Receive

  • An ongoing training program, specific to building muscle and gaining strength
  • A new program and workouts every month
  • Weekly performance assessment to help you continuously tailor the program to how you're responding to optimise your progress
  • Access to our app, which you'll receive the program through and will be able to record your workouts and monitor your progress.
  • Video demonstrations and instructions of all the exercises and performance tests you will complete in the program via our app.
  • Access to the Strong & Toned Training Program Guide, which provides instructions, tips and FAQ for the program.
  • Access to the exclusive Strong & Toned group on our app where you'll be able to ask Amanda questions and motivate and support others!

Optional Nutrition & Sample Meal Plan Add-On

  • Tailored calorie and macronutrient targets help ensure you are consuming enough nutrients and calories to lose fat, gain muscle, or maintain your weight, and improve training performance, recovery, and health.
  • Flexible dieting approach to make sticking to your diet as easy and enjoyable as possible.
  • Adjustments and advice based on your fat loss progress to help ensure you do not plateau and continue to lose fat.
  • Up to 7 tailored sample meal plans that closely match your calorie and macronutrient targets set by your coach.
  • Designed to fit the number of meals you prefer to eat each day.
  • Accommodates many dietary requirements and preferences (e.g. gluten-free, vegan, vegetarian, dairy-free, common food allergies etc.).
  • On-demand meal changes so that you don't get bored of eating the same foods.
  • Full recipes, cooking instructions, and videos to accompany each meal on our app.
  • Easily add the meals to your daily food log to automatically track your nutrition intake.
  • Filter meals by preferences, such as preparation time, meal types (high fibre, soups, salads, smoothies, etc.), and cooking equipment required.

See What Others Have Had to Say!

⭐⭐⭐⭐⭐ "I have been training consistently for about 5 years now but this program got me my heaviest squat, RDL, hip thrust and bench press ever. My core is also noticeably stronger. Overall I'm delighted with the progress. The program is super value for money." - Amanda Broderick

⭐⭐⭐⭐⭐ "I am delighted with the results physically, as having 3 small children I needed the motivation to move and get some time for myself, and this program gave me that. It was challenging at times to get out the door but I am so happy I completed every session. Since starting the program I built so much strength from where I started and I am delighted with the results." - Laura

⭐⭐⭐⭐⭐ "Best money I’ve ever spent! I’ve been training for a long time & this app has transformed my training! The app is sooooo easy to use. In the app, your workouts are scheduled for the week so it’s amazing for accountability & motivation to train. If something comes up on one of your scheduled training days, it’s so easy to move it to another day via the app!! My favourite function is the substitute option. If your gym doesn’t have a particular piece of equipment needed for your workout, you can easily search & substitute it for another exercise. This is so handy if the gym is busy & you can’t get access to a particular machine. This app is built for real life!!" - Claire

⭐⭐⭐⭐⭐ "Such an easy app to navigate and such an easy program to follow. I'm a dress size down, 4 lbs on scales, 1 inch off my waist and can see more definition in my shape. I couldn't be happier. After 3 babies and 4 years, I finally feel I'm getting my body back. Thank you 😊" - Maureen Kelly

⭐⭐⭐⭐⭐ "The app is amazing and has everything you need. Love how every exercise has a description and a video demo. It records all of your workouts and personal bests and it syncs to my Garmin watch. It's also great that you can message the coaches if you have any questions. The programs are very easy to follow and not overly complicated. The best thing is you in and out of the gym within an hour so you can fit it around your schedule." - Fiona

How it Works

  • Purchase the program by adding it to your cart.
  • Complete the short form emailed to you.
  • Gain immediate access to your program!

No contract - cancel at any time.

3229 per month

Tailored Strong & Toned: Female Training Program Plan


Extra 19/mo

Add Tailored Nutrition & Sample Meal Plan

This is ideal if you are unsure of how to fuel your body adequately to optimise your training performance and recovery a...

Order Summary





Who this program is ideal for

This program is ideal for those looking to

Build & tone muscle, especially their glutes
Improve their body shape
Have structure in their training
Develop their strength
Be part of a group of women on the same journey
Have access to a coach for support & advice
Frequently asked questions
How will I be charged?

The program is a subscription, meaning it will be automatically debited from your account every month or every 3 months, depending on the billing cycle selected. However, there is no contract and you can cancel at any time!

Can your programs be completed anywhere in the world?

Yes! All of our programs are conducted entirely via our app and can be completed from anywhere in the world.

How long does it take to receive my training program?

Once you have purchased the program and completed the quick online form that will be emailed to you, you will have immediate access to your program.

Is this program suitable for training at home?

It sure is! Provided you have the free-weight equipment listed in the program description, this program is suitable for home training. If you do not have all of the equipment, it is possible to substitute many of the exercises with variations that suit the equipment you do have available to you. The program group coach can provide advice and guidance on how to adapt the program to suit what you have available to you.