Most powerlifters are spending 10+ hours in the gym every week. If you are ready to ensure that every hour you spend in the gym will improve your technique, your weaknesses and your powerlifting total, then you are in the right place!
The purpose of Strong Wom3n Membership is to give you what every powerlifter needs to be successful:
- Video technique analysis
- Specific feedback to improve your individual lifts
- Movement prep to optimize your positioning before touching the barbell
Stop hitting plateaus. Stop wondering how to improve your form. Stop thinking that pain while powerlifting is normal.
If you are like most of my clients, then you are sick of grinding for hours in the gym and seeing minimal progress. And on top of that you are sick of overthinking every lift. But training does not have to be this way!
A 13-week program designed to improve your total in your squat, bench and deadlift while teaching you to optimize YOUR positioning for the barbell.
As a STRONG WOM3N Member You can expect:
Video analysis to teach you exactly what to fix & how to fix your SBD
Community from others following the same program
Movement prep that gets your body in the best positions before touching the barbell
Daily access to the group and to your coach
Monthly Zoom group calls to get your questions answered in live time
- Here is what you get:
- Weekly Instructional videos to improve your technique and overall performance
- Weekly technique analysis for all posted training videos
- Monthly Live Q & A's to get all of your training questions answered
- An amazing community of Strong Women who love to train smart and hard!
Here’s what clients say about the membership:
My 1:1 clients spend thousands of dollars per year to work with me. I give them my personal time daily, and as you have probably realized, it is hard to fix what you cannot see. That is why they invest in me to help them quickly address their weaknesses & technique.
What I have realized through my own personal experience as well as being a coach for 6 years now, is that most powerlifters think that just “working harder” or “spending more time at it” is the solution to their problem. But the reason powerlifters hit plateaus, get injured or struggle to improve their form is because they are not warming up properly for the specific session, and they are not seeing where they are making technique mistakes in their main lifts.
Weeks and months pass by, but if you only have a program and not a coach, your progress will be limited. Eventually you may give up or just constantly be losing out on making progress because you keep hurting yourself.
And 1:1 coaching isn’t accessible to everyone, especially since my spots are so limited, however I am passionate about helping as many powerlifters as I can. This is why I have created this membership so that I can help more people at a more accessible rate.
After gaining an interest in powerlifting I had a trusted program to increase my strength. I held a quiet idea that maybe I'd like to take my training up a notch to compete in the sport but I was also becoming discouraged as I felt "topped out" and couldn't push past major form sticks in all my lifts, particularly my squats.
What made me decide to sign up with Solana is after a 15 minute zoom call. Honestly, after the first 5 minutes I thought this woman really cares about my squat! Your experience, expertise and genuine interest and attention in wanting to see improvement felt like a good fit for what I knew I needed to level up my lifting. I was also struck that you believe in my capabilities more than I do, and that makes me excited to rise to what you see.
After 10 weeks working with you I am excited to start seeing my numbers go up. I can't believe what my warm ups are now! I feel less intimidated because I am learning how to position and prepare my body for powering heavy loads. The quiet idea of maybe competing is shaping into bold possibility.
For someone wondering if they should train with Solana; if you already have the drive, the push, the discipline why continue wasting time depending on yourself to figure out how to push past what's holding you back from the next tier in your training?? Spinning wheels doesn't align with the powerlifting mindset. A coach, specifically Solana, sees what I can't. Power through hesitation and level up to serious training!
Solana is the first powerlifting coach that I have hired and I am happy I did. She really cares about her client. She always gives warmups/mobility work to your specific needs in her program that helps set you up for a good workout. She goes above and beyond giving helpful cues and tips to better form during her weekly check ins. Since working with Solana my form in the squat, bench and deadlift have drastically changed for the better. Before working with Solana my deadlift form was suboptimal, I would just yank the bar to get it off the floor. After months of patience and trying different cues Solana was able to teach me to pull the slack out of the bar, engage my lats and pull with better form. I know after working with her I am reaching my goal of hitting big numbers next time I step foot on the platform.
- Shanna Samels
Since I started working with Solana I have made many improvements not only on my squat,bench, and deadlifts but all my lifts. In under a year my numbers on my big 3 lifts have improved. My favorite thing about having her as my coach is she pushes me to work hard every week. Solana is very dedicated to her clients. Her video breakdown of my lifts every week helps me see what I am doing wrong so I can make the changes. Having her as my coach has been the best decision!
- Nikki Curcio
I have been working with Solana for about a year and a half now. I reached out to Solana after sustaining many injuries and not reaching my goals being under a different powerlifting coach. Even before I started a powerlifting program with her, Solana listened to my concerns and addressed my injuries. Her powerlifting programming is incredibly personal and comprehensive. I’ve competed and placed in powerlifting meets, made new PRs, surpassed them, and worked passed my injuries all with the help of Solana and her coaching expertise.
During the pandemic Solana created a program just for me with the equipment I had at home and continued to do weekly check-ins with me to help keep me inline with my goals. Now that I am able to return to the barbell, Solana helped me make a seamless transition back. I have no qualms recommending Solana and I’ve even recommended Solana’s services to my closest friends. Whatever your goals are you can be rest assured Solana has the knowledge and experience to achieve them.
I am happy and proud to say I found a great coach and friend in Solana.
- Sephorah Pierre
This membership is for:
- Women who want to see improved strength in the big 3 lifts
- Powerlifters or barbell athletes who want to improve their form with the big 3 lifts
- Women looking to compete in powerlifting and get support with their process
- Women looking for community to talk about training & common lifting struggles
- Women who are open to understanding how to improve their confidence and overall performance under the barbell
I’m so certain this is exactly what you need that I’m willing to take on all the risk. Join now and cancel anytime no questions asked.
What if I am dealing with an injury?
Will this program be good for me to use if I have a powerlifting meet coming up?
If I have questions about an exercise do I have any communication with you?
About Your Coach
Solana Lewis is a powerlifting coach, a personal trainer and a nutrition coach. She trains powerlifters and general population clients in person and online. Solana herself is a World Champion powerlifter and currently holds the Junior American Squat record for the 63kg weight class. Her background as a competitive powerlifter, along with her bachelors degree in Exercise Science, and over 4 years of coaching has helped her to develop training models to advance both powerlifters and the average everyday person with their fitness. Solana's personal experience with failures as well as success in powerlifting gives her a unique lens to coach powerlifting athletes and give them what they need to progress. Her passion and interest in human movement and performance, drives her personal education and research to find the best scientific strategies to ensure her clients success to reach and exceed their goals.
2018 IPF junior world champion 63 kg class
Matched the World Record Deadlift for 63 kg junior class
2020 American Squat record 63 kg class
Currently holding NJ state records for squat, deadlift and total