Strong Girls Lift: 8-Week Strength Plan (Vol. 02) with Tejashree

3 days a week. 8 weeks. One optional football Pitch Day. That's the whole deal.

I've been strength training for 10+ years and I play football in the WFL, so I built the plan I wish I'd had at the start. In India, 57.2% of women don't get enough physical activity (WHO). This is my answer: no fluff, no "tiny dumbbell" myths and no supplement pushing.

The season runs like a match: Pre-season, First half, Half-time deload, Second half, Final whistle. Three full-body days (Squat & Push, Hinge & Pull, Single-Leg & Core), each with a gym and a home version, in 45–55 minutes, with a 30-minute Express option for busy weeks.

You'll learn the six moves with form cues, RPE and progressive overload, eat enough protein the Indian way (dal, paneer, dahi, chana, eggs, chicken, fish), and work with your cycle, sleep and recovery. Test yourself at kick-off and at the final whistle, and see the numbers move. Backed by 26 real sources.

What's inside:

• The 8-week season: Pre-season → First half → Half-time deload → Second half → Final whistle

• 3 full-body days, each with a gym and a home version (45–55 min, 30-min Express option)

• Optional Pitch Day (35–40 min): football-style footwork, landing and hamstring work, built on the FIFA 11+ approach

• The six moves: squat, hinge, push, pull, lunge and carry, with form cues and common fixes

• Warm-up, RPE and progressive overload, explained simply

• Busy-week playbook: what to do with only 2 days, or 20 minutes

• Protein the Indian way: a daily target plus veg and non-veg food lists

• Your cycle, sleep and recovery: what the research says, without the hype

• Red flags: when to stop and see a doctor

• Real Talk: four (fictional) women, real situations

• Kick-off and Final Whistle tests to track your progress

• 26 real sources, including WHO, ACSM 2026 and ICMR-NIN 2024

• Bonus files: 12-page printable tracker (PDF) and a tracker spreadsheet (XLSX) with a protein calculator

Format: 40-page PDF + tracker PDF + XLSX · Beginner to early-intermediate · Instant download, no refunds on digital downloads · Not medical advice. Check with your doctor before starting a new exercise programme, especially if you are pregnant, postpartum or managing a health condition.

No refunds on digital downloads.