Tell us your week, your equipment and what hurts. Your coach writes 12 weeks of training, reviews your lifts on video and rewrites next week every Sunday from what you logged.

Book a free assessment call

20 minutes on video. No card needed. Coaching from $124 a month.

Reads sleep, heart rate and runs from the watch and apps you already use.

What a week of coaching looks like

Three things happen every week, whichever program you are on.

A plan written for your week, your kit and your knees

Tell us which days you can train, how long you have and what is in your gym or garage. Your coach writes every session, weight and rest time, and the app tells you what to do next.

Built from

A 20 minute call and your training history

Changes when

Every Sunday, or the day you tell us something hurts

A coach filming a lifter from across the gym

Film a set, get notes back the same day

Prop your phone against a plate and film your heaviest set. Your coach leaves notes at the exact second that matters, usually within five hours on weekdays and always within 24.

Reviews

Unlimited on both coached plans

Average reply

4 hours 50 minutes in August

Progress you can see, week to week

Every set you log feeds your numbers: estimated max, sessions done, bodyweight if you want it. On Sunday your coach reads them next to your sleep and your check-in, then writes the next week.

Syncs with

Apple Health, Garmin, Strava, Fitbit, Samsung Health

Your data

Yours. Export it or delete it from settings

From first call to week one in 48 hours

Day 1

A 20 minute call

You talk to a coach about your training history, your schedule, your equipment and anything that hurts. No card and no sales script.

Day 2

Your first week lands

Your coach writes week one in the app with weights you can hit. Most members start training within 48 hours of the call.

Every Sunday

The next week, rewritten

You send a two minute check-in. Your coach reads it next to your logged sets and your sleep, and rewrites the week ahead.

Your 12-week block

Base, build, peak, then a lighter week to finish fresh

Wk 1

Wk 2

Wk 3

Wk 4

Wk 5

Wk 6

Wk 7

Wk 8

Wk 9

Wk 10

Wk 11

Wk 12

Five programs, every one of them coached

Pick by the week you actually have. Your coach adjusts the program to you after the first call.

Compare all programs

Strength Foundations

Your first real year of lifting starts here. Learn the squat, hinge, press and row with weights you can own, then add load week to week.

12 weeks

3 to 4 sessions a week, about 60 minutes

Barbell Intermediate

For lifters whose squat, bench and deadlift have not moved in months. Heavier triples, planned volume and a coach who reads your bar speed.

12 weeks

4 sessions a week, 70 to 80 minutes

Kettlebell at Home

Real strength from a one-bedroom apartment. Swings, goblet squats, presses and carries with two bells and 35 minutes.

10 weeks

3 sessions a week, 35 minutes

Run and Lift

A half marathon block with two lifting days that protect your long run instead of wrecking it. Built around your race date.

16 weeks

5 sessions a week: 2 lifting, 3 running

Garage Gym Strength

Barbell strength for a home rack with no machines. Every accessory uses what a two-car garage can hold.

12 weeks

3 sessions a week, 60 minutes

Four coaches, 35 years of coaching between them

Meet the coaches

Maya Ruiz

CSCS, 11 years coaching

Andre Lewis

USA Weightlifting Level 2, 9 years coaching

Sam Okafor

CSCS, USATF Level 1, 7 years coaching

Ben Hartley

SFG Level II kettlebell instructor, 8 years coaching

Results from people with full-time jobs

Read all eight stories

+100 lb

deadlift in 26 weeks

I work twelve-hour shifts and my schedule changes every week. Andre rewrites my plan around it on Sunday, and I have not missed a planned session since March.

Dana Whitfield

ER nurse, Columbus, Ohio

strict pull-ups at 44

I could not do one pull-up when I started. Maya had me doing slow negatives for six weeks, which I hated, and then one day the first rep just went up.

Marcus Bell

High school teacher, Raleigh, North Carolina

205 lb

squat, up from 135

My lower back used to hurt by 3 pm every day. It does not anymore, and I think that matters more to me than the squat number. The squat number is nice though.

Jenna Park

Product designer, Denver, Colorado

Three plans. Both coached plans get a real person.

Prices in USD. Start with a free call, and cancel from the app whenever you like.

See everything each plan includes

Monthly

Yearly, 2 months free

App program

A 12-week program in the app that adjusts to the sets you log. No coach.

$33

a month

Billed $390 once a year

Start with App program

Any of the five programs

Weights adjust from your logged sets

Swap exercises from a coach-built list

Sleep and heart rate from your watch

Most members choose this

Coached

Your own coach, a plan rewritten every Sunday and form reviews within 24 hours.

$124

a month

Billed $1,490 once a year

Start with Coached

Everything in App program

A coach who rewrites your week every Sunday

Unlimited video form reviews

Messages answered on weekdays

Plans built around injuries and travel

Coached plus calls

Coached, plus a video call every two weeks and nutrition targets.

$208

a month

Billed $2,490 once a year

Start with Coached plus calls

Everything in Coached

A 30 minute video call every two weeks

Daily protein and calorie targets

Meet or race day planning

Monthly

Yearly, 2 months free

App program

A 12-week program in the app that adjusts to the sets you log. No coach.

$33

a month

Billed $390 once a year

Start with App program

Any of the five programs

Weights adjust from your logged sets

Swap exercises from a coach-built list

Sleep and heart rate from your watch

Most members choose this

Coached

Your own coach, a plan rewritten every Sunday and form reviews within 24 hours.

$124

a month

Billed $1,490 once a year

Start with Coached

Everything in App program

A coach who rewrites your week every Sunday

Unlimited video form reviews

Messages answered on weekdays

Plans built around injuries and travel

Coached plus calls

Coached, plus a video call every two weeks and nutrition targets.

$208

a month

Billed $2,490 once a year

Start with Coached plus calls

Everything in Coached

A 30 minute video call every two weeks

Daily protein and calorie targets

Meet or race day planning

Questions people ask before the call

Anything else, ask on the call or email hello@ironwood-coaching.com.

How is this different from a program app?

I have a bad back, knee or shoulder. Is this safe?

I do not have a gym membership.

How much time does it take each week?

What does it cost, and can I cancel?

Who sees my health data?

Notes from the coaching floor

Read the journal

Training

How to pick a starting weight you can progress from

Coaching

Why we write your week on Sunday, not all 12 at once

Recovery

Training around a cranky lower back: what we change and what we keep

Your first coached week can start two days from now

Book a 20 minute call. If coaching is not the right fit for you, your coach will say so and point you somewhere better.

Book a free assessment call

An empty strength gym at dawn with four squat racks along a concrete wall

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