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What is ABF Online?
ABF Online is a strength training program for women who want real results without punishing workouts. Inside the program, you’ll follow weekly programs with low-impact strength sessions designed to help you build muscle, improve movement confidence, and stay consistent with training that feels sustainable on your joints and realistic in your life.
Why This Strength Training Program Works Better Than High-Intensity Workouts for Many Women
It’s a strength training program designed for women who want to feel strong again, without the joint pain, burnout, or guesswork.
View a Sample:
Who This Program Is Best For
Women 40+ Who Want to Build Muscle Safely
If you want to get stronger, improve muscle tone, and feel more capable in everyday life, this program gives you a structured way to build muscle without high-impact or overly intense workouts.
Women Who Feel Intimidated by Traditional Gym Programs
If most fitness programs feel too aggressive, confusing, or fast-paced, ABF Online offers a more supportive way in. You’ll follow guided workouts that help you build strength with more confidence, even if you do not feel “strong” right now.
Women Who Want Structure Without Having to Figure It Out Alone
If you know you want to strength train but do not want to piece together random workouts on your own, ABF Online provides progressive weekly programming through follow-along video. That means you can press play and stay consistent with a plan that is already laid out for you.
Women Looking for a Joint-Friendly Approach
If your knees, hips, back, or shoulders need a more thoughtful approach, these workouts are designed to load the muscles while being mindful of the joints. The goal is to help you train in a way that feels supportive, sustainable, and effective.
How the Program Works
ABF Online takes the guesswork out of strength training by giving you a clear, progressive approach and weekly programing designed to build muscle without the intensity overload. Simply choose a 2-days/week, 3-days/week, or 4-days/week program based on your energy and your schedule. Instead of bouncing between random classes or trying to build your own plan from scratch, you’ll train with more structure and more confidence.
Progressive Weekly Programming
Each week builds on the last, so your training feels clear and purposeful. You are not starting over every time you log in.
Follow-Along Video Workouts
You’ll be guided through each workout step by step, which makes it easier to stay focused, move with confidence, and actually follow through.
Strength + Mobility Approach
The program blends strength training with mobility support to help you build muscle while feeling more connected to your body. This is not just about getting through a workout. It is about training in a way that feels good to return to.
Train at Home with Simple Equipment
You do not need a full gym setup. The program is designed to work with simple equipment and realistic home training conditions.
What's Included When You Join?
Weekly Workout Schedule
A clear plan so you know what to do each week. Choose a 2-day, 3-day or 4-day program each week, based on your energy and your schedule- without sacrificing results.
Follow Along Strength Classes
Guided sessions designed to help you build muscle with a low-impact, joint-friendly exercise selection.
Mobility Sessions
Gentle mobility work to help you move better, feel better, and stay connected to your body as you build strength.
Guidance for Pace and Progression
A more sustainable approach to training that helps you build consistency without intensity overload.
Meet Your Trainer
Hi, I'm Amanda.
I created ABF Online for women who want a smarter, more sustainable way to build strength.
My approach blends strength training, biomechanics, and body awareness so you can build muscle in a way that feels effective and supportive. Instead of pushing intensity for the sake of intensity, I focus on exercise selection and programming that help load the muscles while being more mindful of the joints.
The goal is simple: help you feel stronger, more capable, and more confident in your body.
This is strength training designed to support your life, not take over it.
What Our Clients Say
"As [someone] in a physically taxing job, I really can not afford any setbacks, but [Amanda] also pushes me, sometimes beyond what I think I can do. Yet in over a year, I have never once been injured or even overly sore. This is a big deal for me in being able to do my work... Amanda is positive, encouraging, and firm. She is really changing my sense of what is possible in terms of thriving as I get older."
Kathleen, IL