Female Warrior Method

Five pillars.
One direction.

A system for women who really want to grow. No pressure, no shortcuts. Each pillar builds on the last and brings you closer to the woman you want to be.

Pillar 01 / 05

GROUND

Find your roots

Change starts with understanding. Questionnaire, internal medicine check and biomechanical screening give you clarity on your body, your daily life and where you actually stand.

From that base, we build stable routines and clean movement patterns, step by step.

How we start

Onboarding process

Six structured steps before you walk into your first training. So that everything that needs to carry you later is already in place.

Step 01
Welcome
Access to the app, walkthrough of how it works (tracking, weekly and daily check-ins).
Step 02
Intake
Questionnaire on the key facts: basics, training, health, lifestyle. This is how I get to know you.
Step 03
Start assessment
Female Warrior Assessment* with biomechanical screening. Bioimpedance analysis can be added once readings are available.
Step 04
Nutrition check
3 days of food log (photos or app tracking), the base for your individual nutrition strategy.
Step 05
Kick-off 1:1
We clarify training structure, nutrition strategy and every open question before your first session.
Step 06
1:1 gym session
Individual warm-up and training plan.* We work on technique, load and movement quality together, at your pace, not mine.

*Coaching is remote-first. In-person in Munich, video call and video review are equal formats. Hybrid is optional on top.

Common questions

About the method

Five pillars that connect. GROUND sets the foundation with an honest assessment and clean routines. BUILD develops structured strength with measurable progression. FUEL supplies you with energy, tuned to female physiology. STABILIZE builds mental clarity under pressure. OWN IT turns all of it into self-leadership in daily life. Each pillar builds on the one before it. No jumping deep without a safe foundation.

Not by gut feeling. We track strength curves in your main lift (squat, deadlift, bench press or the variation that fits you), body composition through BIA or measurements, mobility and stability through re-tests from the Female Warrior Assessment, plus subjective markers like sleep, energy and mood. You see monthly where you stand.

The method is just as much for you. We start with GROUND, clean movement patterns, light loads and short sessions that fit into your daily life. Progression happens at your pace, not the pace of an app. You don't need prior strength training experience, just the willingness to take time for the basics.

Yes, with diagnostics first. If you have diastasis recti or pelvic floor topics, we screen for it in the Female Warrior Assessment and build progressive training around your reality, not a watered-down version. For acute symptoms, I work alongside your physio or midwife.