Women's Strength Academy

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Women's Strength Academy

Helping NYC women train the right way through strength, hormones, and education. March 7 Workshop in Flatiron, Manhattan

03/06/2026

Most women aren’t bad at side planks — they’re just missing one key setup.

The biggest mistake I see is misaligned joints.

People place the elbow too close to the torso, which pushes the shoulder away from the body.
When the elbow and shoulder aren’t stacked, the shoulder joint loses stability and the plank becomes shaky and uncomfortable.

Here’s how to fix it:

1️⃣ Stack the joints
Place the elbow directly under the shoulder so the arm creates a stable base.

2️⃣ Use the hand for support
Open the fingers and press the hand firmly into the floor to create more stability through the shoulder.

3️⃣ Lift and stabilize
Stack the hips, reach the top arm toward the ceiling, and keep the body in one straight line.

From this position, you can add small pulses to strengthen the obliques and stabilize the shoulder.

Side planks shouldn’t feel unstable or painful.
When the joints are stacked correctly, the movement becomes strong, controlled, and much easier to hold.

Save this so you remember the setup next time you train.

Follow for more simple form fixes and strength cues.

02/27/2026

Most women don’t have weak squats.
They just start them wrong.

The most common mistake?
Bending the knees first.

When the knees shoot forward before the hips move, weight shifts to the toes and the knees take over.

Instead:
Hinge slightly first.
Then bend the knees.

That small hip break changes everything — more balance, more glutes, less knee stress.

This is exactly what we teach at the Women’s Strength & Hormones Workshop — because the squat is foundational. If the pattern is off, everything built on it is off.

Next workshop:
Saturday, March 7
10am–1pm
Manhattan

Apply through the link in bio.

02/25/2026

Most women aren’t bad at planks — they’re just misaligned.

This clip is from our February 7th Women’s Strength & Hormones Workshop, where we broke down the most common plank mistakes in real time.

In this video, you’ll see the two biggest issues:

• Hips sinking or lifting too high
• Shoulders drifting too far forward or sitting too far back

When your joints are stacked properly, the plank actually trains your core — not your lower back or front delts.

If hips sink → lumbar spine compensates.
If hips are too high → core disengages.
If shoulders shift forward → stability turns into strain.

Small alignment adjustments completely change the stimulus.

Inside Women’s Strength Academy, we don’t chase longer holds.
We build intelligent strength through positioning.

Save this and clean up your plank.
Follow for more form fixes that actually make you stronger.

02/23/2026

Most women aren’t bad at hinging.
They’ve just never been taught the hinge properly.

At Women’s Strength Academy, we don’t start with weight.

We start with the pattern.

Feet hip-width apart.
Arms long. Hands on thighs.
Slide your hands down as you push your hips back.

Shins stay mostly vertical.
Spine stays long.
Weight shifts into the heels.

That’s the hinge.

When the hinge is solid, deadlifts, RDLs, kettlebell swings — all of it makes sense.

This pattern protects the back, loads the glutes, and builds real strength.

We don’t rush weight.
We build movement first.

Follow for more form fixes and foundational strength education.

02/21/2026

Most women aren’t weak at carries.
They’re just leaking tension in the wrong places.

If your farmer carry feels unstable, wobbly, or your neck gets tight…
look at your shoulders.

❌ Shrugged up to your ears
❌ Arms swinging and loose
❌ Hips shifting side to side

That turns a powerful strength move into a stress move.

Instead:

✅ Unshrug your shoulders (pull them down, long neck)
✅ Lock the arms in close to your body
✅ Brace your core
✅ Walk slowly and controlled

A proper carry trains grip, core, posture, and real-life strength.
It should look calm. Stable. Intentional.

Strong isn’t rushed.
Strong is controlled.

Save this.
And follow for more form fixes and smart strength training for women.

Address

New York, NY

Website

http://strengthacademynyc.com/

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