Welcome! This is where you will find the latest coaching groups and workout programs for your goals and preferences.
If you want to work directly with Nia for a fraction of the cost of 1-on-1 coaching, then join one of the coaching groups.
The Lift Like a Girl Coaching Group (on an app)
It includes 3 weekly strength training workouts and 1-3 optional cardio workouts.
Interested in joining the coaching group? Want everything in an easy-to-use app? This is what you want. (Bonus! You can get the first week for free when you join today.)
The Beautiful Badass Lab (printable workout logs & Facebook group)
If you want a completely done-for-you workout program every four weeks that includes a variety of exercises to keep you motivated, this is the program for you. The Beautiful Badass Lab includes exercise-demonstrations videos, membership to the private Facebook group for support, and printable workout logs.
“I’ve had such success with this program and find it so easy to stay on track … I can’t say enough how much this has all changed my life.” -Charlotte
EBOOKS WITH TRAINING SYSTEMS
Screw Fat Loss and REVAMP both include done-for-you training programs, but they include so much more. Both are radically different and you should instantly know which one is best for you.
If you’ve been in a lengthy battle with the scale, or you simply can’t recall a time you weren’t trying to lose fat, then it’s time to take a different path.
The complete ebook and accompanying 15-week workout program includes printable workout logs, a spreadsheet tracker, exercise demonstration videos, and an optional coaching group.
If you’ve been working out and eating well, but your body isn’t changing, this is the program for you.
This is a 12-week system for those beyond the beginners stages of strength training who can dedicate to working out four times per week who want to lose fat and build muscle.
You’ll get everything you need to change how your body looks in 12 weeks: a done-for-you workout program, starter guide, nutrition guide, exercise-demonstration videos, spreadsheet trackers.
Only interested in workout programs and don’t want accompanying ebooks? Then you want one of the done-for-you workout programs below.
At-Home Workout Programs
Now more than ever people are turning to at-home workouts. If you have dumbbells and an adjustable weight bench and want to get awesome results with minimum equipment, I’ve got three great options for you, depending on your preferences and experience level.
The Dumbbell Strength Training Guide includes an 8-Week Dumbbell Strength Training Program and a 4-Week Time-Crunch Program. Both programs include clean, easy-to-use workout logs and a complete exercise-demonstration video index.
Note! The Dumbbell Strength Training Guide is a PDF file with printable workout logs. If that’s how you prefer to track and record your workouts, go with this one! Click here for more information.
Would you prefer a done-for-you workout program on an easy-to-use app?
If you’re a strength training beginner to early intermediate, then this is the program for you.
This 10-week program is completely done-for-you and includes demonstration videos for all exercises. Everything is laid out and explained clearly (from how to warm-up, how to select the appropriate weights, how to progress every week), so you’ll perform every workout with confidence. Click here for more information.
This 10-week program includes demonstration videos for all exercises and is completely done-for-you. Everything is easy to follow and track on the app.
“What makes this program advanced?” you may wonder. The use of high-intensity techniques — like the rest/pause method, supersets, partial reps — makes this unlike any dumbbell program you’ve tried and is perfect for the advanced lifter who wants to keep making progress with dumbbell-only workouts. Click here for more information.
Goal-Specific Workout Programs
If you have barbells or other workout equipment available (or you train at a gym) you may be interested in one of the following workout programs.
The 12-week program is customizable: Perform the workouts with dumbbells, a cable machine, weight bench, and barbells or, if you prefer to work out at home with limited equipment, the workouts can be done with dumbbells and a weight bench. (Don’t worry, everything is explained in clear detail in the program! No guesswork required.)
Want direct access to me for coaching and support? Then you can get the Coaching Package.
“I’ve weight trained all my adult life but never seen progress like this.” -Julie
The STRONG 14-Week Strength Program is designed to build a stronger deadlift and bench press, and secondarily the squat.
The program calls for 3 workouts per week and uses mostly barbell exercises. It’s a done-for-you program complete with clear instructions, printable workout logs, exercise-demonstration videos, and spreadsheet trackers.
Disclaimer: Nia Shanks is not a doctor. The workout programs, books, and courses here should not be taken as medical advice. They are not meant to diagnose, treat, cure, or prevent any health issues and should not replace the advice of a physician. Consult your primary care physician regarding health issues and before starting an exercise program. Application of the information provided in the workouts, courses, coaching groups, and books is at your own risk.