Progressive Strength Training
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Everything you need to SHOW UP and get STRONGER
SMART Training. BOLD Results
Find your groove with a workout plan that challenges you, fits your lifestyle, and keeps you coming back.
THE APP:
Everything you need to train, track, and stay consistent.
All BOLD Strength programs are delivered through the BOLD Strength App, where you'll find your workouts, demo videos, progress tracking, and more, all in one place.
App Features:
Easy-to-follow workouts with exercise demos so you know exactly what to do.
Log your weights, reps, and notes to track progress over time.
Growing library of educational resources, guides, and tutorials.
THE PROGRAMMING:
BOLD Strength programs are designed around progressive overload, functional movement, and performance longevity. That means no random workouts, just purposeful exercise plans that help you get stronger, move better, and feel your best.
Programming Principles:
Workouts are assigned using your rate of perceived effort (RPE), allowing you to work and progress at your own speed and ability.
Exercise selection provides enough structure so you know you are training smart, but flexibility to choose exercises based on your preference, skill, and equipment availability.
Training blocks are 4-5 weeks long, which ensures consistency to build skills and strength, while also providing enough variety to keep you engaged.
A focus on performance, confidence, and long-term results, not burnout and body stress.
Meet Your Trainer, Kelli Foerster, MS, CNS, CPT
Kelli is a certified personal trainer with over 8 years of experience programming and coaching all levels of fitness to achieve better fitness, movement quality, health, body composition, and confidence in and out of the gym.
JOIN TODAY!
The MEMBERSHIP
Join the BOLD Strength Membership for access to a full body strength training program that will get you strong, in shape, and feeling great.
Details:
3 strength training sessions per week
Workouts are designed for the gym, but includes swaps to make it adaptable with only dumbbells and/or kettlebells.
The program is updated every first Monday of the month, but you can hop in at any time.
All levels are welcome
Perfect for those who don't need a custom plan, but still want structure, guidance, and a plan that will keep moving you forward.
$49/month
CUSTOM Programming
A fully personalized training plan built around your specific goals, experience, and schedule. Ideal for those who want a personalized approach, expert guidance, and ongoing accountability.
INCLUDES:
Custom workouts
Coaching access for questions, plan adjustments, check-ins, and form feedback
Have questions? Shoot me an email at kelli@boldnutritionmethod.com before signing up.
$250/ 4 weeks
Frequently Asked Questions (BOLD STRENGTH):
What's the difference between the membership and custom programming?
The membership is not custom to you, it's a group program. I've written it to fit the needs of the average exerciser, with options to modify and adjust as needed. For a custom program, I personalize your workouts to your specific goals, preferences, or equipment availability. Custom programming also gets access to me via chat for coaching, questions, and form feedback.
Do I need a gym?
Yes. This is a strength training program, so you’ll need access to a gym or at least a full set of kettlebells/dumbbells (light, medium, heavy, and options in between). Lite Lift options are included if you miss a gym day, but this is not a bodyweight workout program.
How many workouts per week?
The membership program has 3 strength workouts per week. That’s the minimum commitment to get results and keep the program balanced. I include a library of optional add-on workouts if you would like more than three.
Custom programs can include 1-5 workouts per week, based on your personal needs.
What happens if I miss a workout
Life happens! You can move sessions around in your calendar. Just try to hit all three in the week; consistency is where the progress happens.
I'm a beginner. Is this for me?
Beginners are welcome if you’re comfortable learning from demo videos and written cues, as this is not a "follow-along" style of workouts. There’s no live form feedback, so if you’ve never lifted before or have pain with squats, lunges, pressing, or deadlifts, custom programming may be a better fit to start.
What equipment do I need?
Barbells, racks, machines, and free weights are used in the main program. At a minimum, you’ll need a variety of kettlebells or dumbbells so you can challenge your lifts and progress in weights over time.
What if I have an injury or limitation?
The program includes exercise substitutions, but it isn’t written for people with major injuries or restrictions. If you need more tailored modifications, custom programming is a better option.
Can I still do other workouts or sports?
Yes, definitely. Yoga, Pilates, or rec sports are great to add in on your off-days. However, If you’re training for something high-volume (like a marathon or competitive sport), the total workload might be too much to combine so a custom program may be a better option.
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