Movement Builds Strength

Movement builds strength, speed, and confidence—not burnout.

All Movement Content is reviewed by - Tamala Francis

With years of experience training female athletes, Tamala knows how to balance strength, speed, and recovery in ways that actually work for young women.

Tamala makes sure content is:

✅ Safe & effective
💪 Confidence-building
🏃‍♀️ Designed for female athletes

Why this matters: When you tap into Movement, you’re not just following random workouts—you’re learning from the same level of expertise that top athletes rely on.

Movement Resources

The herTRAINER Movement resources give athletes easy-to-use guides, articles, tips, and tools to support training.

Examples include:

🩹 Injury-prevention checklists to stay safe
📝 Workout trackers for smarter training
🤸 Stretching routines to improve recovery and flexibility

These resources are designed to help athletes train smarter, stay healthy, and keep improving.

Movement Challenges

The herTRAINER Movement challenges are designed to push athletes to grow stronger, faster, and more confident through short, structured programs.

Here’s what you’ll get in every challenge:

✅ Simple workouts & drills that fit into busy schedules

📅 Progress goals to keep training fun and motivating

💪 Strength & agility focus to boost performance

🔄 Consistency tools to help athletes stay accountable

Movement Workouts

The herTRAINER Movement workouts are designed to help female athletes train smarter, stay strong, and avoid injury.

Topics include:

🏃‍♀️ Quick at-home workouts for busy schedules
🏋️‍♀️ Strength and conditioning drills tailored for female athletes
🧘‍♀️ Recovery sessions to keep your body fresh and ready to perform

Athlete Stories

Move smarter with our Free Movement & Training Challenges inside the app.

Choose your challenge:

📅 3-Day Challenge – Quick boost for strength and mobility

⚡ 7-Day Challenge – Build better movement habits

💪 14-Day Challenge – Train like an athlete and improve performance

Move Smarter, Play Stronger

At herTRAINER, we believe movement should build strength—not burnout. Our Movement pillar is designed for female athletes ages 11–25 who want safe, effective ways to train: How do I get faster? What workouts prevent injury? Which drills actually build confidence? Inside the app, you’ll find free training challenges, step-by-step workouts, sport-specific drills, and athlete stories that make movement simple and inspiring. From speed to strength, herTRAINER gives you the tools to move with power, confidence, and resilience.