Movement Builds Strength
Movement builds strength, speed, and confidence—not burnout.
All Movement Content is reviewed by our expert
Our Movement programs are built around simple workouts, gradual progressions, and good form over intensity, designed to fit a student athlete's real schedule, not random workouts pulled off social media.
✅ Safe and effective
💪 Confidence-building
🏃♀️ Designed for female athletes
We're adding a certified strength and conditioning coach to our review team, the same standard Maggy Doherty brings to our Fuel content.
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
Move Smarter, Play Stronger
Training Built for Female Athletes Ages 11 to 18
Middle school and high school are when girls build the movement habits that follow them for years. herTRAINER gives young female athletes a simple, structured way to train: short workouts, clear progressions, and a focus on good form over pushing to exhaustion. The goal is not to train like a pro overnight. It is to build real strength, speed, and confidence at a pace that fits a growing athlete and a busy school schedule.
Is strength training safe for teenage girls?
Yes. Done with good form and age-appropriate progressions, strength and resistance training is one of the most effective and safest ways for young female athletes to build power and reduce injury risk. herTRAINER programs start where you are, with beginner, moderate, and advanced versions of every movement, so you never have to jump straight to the hardest option. The focus is always control and technique first, intensity second.
How do young athletes get faster and prevent injury?
Speed and injury prevention come from the same place: strong, stable movement. Our Movement challenges build the foundations that protect athletes on the court, field, and track, core control, balance, agility, and lower-body strength, then layer in speed and power work as you progress. Consistent, well-structured training beats random workouts every time.
Training that fits a real school and sports schedule
Most young athletes do not have an hour a day for the gym. herTRAINER workouts are short, doable, and designed to fit around practice, homework, and games. You will find quick at-home sessions that need little or no equipment, recovery sessions to keep your body fresh, and progress goals that keep training motivating instead of overwhelming.
Built for your sport
Whether you play basketball, volleyball, soccer, softball, or run track, the athletic foundations are the same: move well, get stronger, stay healthy. herTRAINER's Movement pillar focuses on the strength, agility, and conditioning that carry over to every sport, so the work you put in shows up in your game.
Movement FAQ
What ages is herTRAINER for?
herTRAINER is built specifically for female athletes ages 11 to 18, middle school and high school. Accounts for athletes under 13 are parent-managed.
Do I need equipment or a gym?
No. Most Movement workouts are bodyweight-based and designed to be done at home or anywhere, with little to no equipment.
How long are the workouts?
Most sessions are short and structured to fit a busy student athlete's day, so you can stay consistent during a packed season.
Is herTRAINER a diet or weight-loss app?
No. herTRAINER is about performance, strength, and confidence, never dieting, calorie counting, or chasing a number on a scale.
Ready to start? Join the early-access list and be first to try the Movement challenges when the app launches.