Beginner shoulder strength · 12 weeks
You don't have to become a gym person to start building strength. You need a starting point that fits, instructions that make sense, and a plan connected to your actual life. Built by a Doctor of Physical Therapy for ladies, gays and theys who are newer to strength training and want to reach, carry, and lift without second-guessing their shoulders.
Twelve weeks of education and practice for everyday shoulder strength. Three sessions a week, 20 to 30 minutes each, at home with light dumbbells and a band.
Free to join. You get first access and the 50% price when doors open.
The Problem
Maybe you pause before reaching onto a high shelf. Wonder whether you should carry that grocery bag. Or look at your suitcase and think, can I lift that?
You want to build strength. But a pile of exercise videos never tells you which option fits you, how much resistance to use, or when to do a little more. And when your shoulder clicks, that adds another layer of uncertainty.
You don't need to become a gym person to begin. You need an appropriate starting point, instructions you understand, and a plan tied to your life.
How It Works
Three sessions a week, roughly 20 to 30 minutes each, across three four-week blocks. Every exercise comes with a starting option, an easier option, and a progression.
Set up your space, choose a manageable range and resistance, and learn to judge effort without ever lifting your maximum.
What's inside →Rows, pushing options, shoulder rotation, carries, and supported reaches. The movements you'll return to for years.
What's inside →Connect your practice to the shelf, the groceries, the suitcase. Finish with a repeatable routine and a plan for continuing.
What's inside →
The person behind the course
My shoulder dislocated three times. I have had two rotator cuff tears. Not from anything dramatic. Brushing my teeth. Reaching for a mug on a high shelf. Pulling on a jacket.
What I remember isn't the pain, it's the hesitation. That half-second pause before you reach for something, where you run the odds. I started quietly rearranging my life around a joint I couldn't trust.
Strength training is what changed it. Not rest, not avoiding things, not being careful. Learning to load the joint on purpose, in the right order, starting smaller than I wanted to. That's my experience, not a promise of what you'll get. But it's why I teach what I teach.
Today I have zero shoulder pain. Full overhead range, and I hang from a bar for fun. That's my experience, not a promise of yours.
I'm an orthopedic physical therapist with a board certification in orthopedics, the OCS, and I coach a weekly women's strength class where most of the women never pictured themselves doing a deadlift.
Stronger Shoulder Blueprint opens October 30. Waitlist members get 50% off.
Join the WaitlistEverything here is general exercise education from a licensed physical therapist. It is not medical advice, it is not individualized to you, and it does not create a provider-patient relationship. Talk to a healthcare professional before starting a new exercise program. Full disclaimer.