Women looking to build strength without the confusion of piecing together random workouts now have a new option through 369 Fitness.
Owner Wes Clouser recently launched StrongHer, a 17-week progressive strength-training program designed specifically for women who are comfortable working out independently but want the structure of a professionally designed plan.
The program includes three strength-training days each week, multiple progressive phases, mobility and recovery work and a scheduled deload week before participants move into the final strength-focused phase.
Clouser said StrongHer was created in response to a problem he increasingly sees in the fitness world. There is no shortage of workouts available online, but that abundance of information can leave people unsure where to begin or what to do next.
“There’s thousands of free workouts online,” Clouser said. “We have no problem finding workouts anymore.”
Instead, the questions become how long to follow a workout, when to increase resistance, when to recover and how to progress from one phase to another.
“We’re in the age of information,” he said. “And it’s plentiful, but it can be choice paralysis.”
StrongHer is intended to fill that gap. It is not a collection of random workouts, a HIIT program, a four-week challenge or individualized personal training. Instead, Clouser has taken the methodology he uses with clients and built it into a structured program women can follow independently.
The program also reflects the broader philosophy behind 369 Fitness: Mobility, Strength, Life. Clouser’s approach begins with developing movement quality and control, then building practical strength from that foundation. Ultimately, the goal extends beyond what someone can accomplish during a workout. The focus is on using fitness to improve what people are capable of doing in everyday life, whether that means moving more comfortably, handling physical tasks with greater ease or simply maintaining the strength and ability to stay active.
Although the fundamentals of strength training do not change based on gender, Clouser said the way fitness has traditionally been marketed to women often has.
For years, women have frequently been encouraged to focus on burning calories, getting smaller, completing endless circuits or avoiding heavier weights. StrongHer takes a different approach.
“Women deserve real strength programming,” Clouser said.
That is also why StrongHer is not marketed primarily as a weight-loss program.
Clouser said participants may see changes in body composition, including reductions in body fat or changes on the scale when training and nutrition are consistent, but the central goal is strength and capability.
“I didn’t want to build another program that sent a message to women about being smaller,” he said.
The 17-week length was intentional as well. Clouser said meaningful strength development takes time, and he wanted to avoid creating another quick-fix program.
Participants need time to learn movements, improve control, gradually increase weight, manage fatigue, recover and then build again. The longer format allows those changes to happen progressively instead of attempting to squeeze everything into a 30-day challenge.
“Basically, the same methodology I take with my clients I put into this program,” Clouser said.
Workouts generally take about 45 minutes to an hour. The first phase may take closer to an hour as participants become familiar with the movements, while later phases typically fall within the 45- to 60-minute range.
The program gradually introduces more barbell work as participants progress. By the final phase, the training moves into a format similar to a traditional 5×5 strength program, using five sets of five repetitions with a stronger emphasis on barbell exercises.
Before that final phase, week 13 is programmed as a deload week.
Clouser explained that temporarily reducing training intensity can allow the body to recover after weeks of progressive work and help participants return refreshed for the final phase.
“Let’s pull back for a week so you can get some rest, because phase four is the kicker,” he said.
Clouser said strength training can support more than muscle development. It can also contribute to stronger bones, improved body composition, better physical function and overall health.
He often tells clients that muscle is “the high-maintenance friend we didn’t know we had or need” because maintaining lean muscle requires energy and can support a healthier metabolism.
The program does not include a dedicated cardio section, although Clouser encourages walking between strength-training days as a form of movement and recovery.
He emphasized that cardiovascular exercise remains important for heart and lung health, but StrongHer was intentionally designed to stay focused on resistance training. Challenging strength workouts can also elevate the heart rate and place demands on the cardiovascular system.
Three training days per week were chosen because Clouser said two to three full-body strength sessions each week can be enough for many people to create meaningful changes when the exercises, intensity and total training volume are properly structured.
StrongHer is designed for experience levels ranging from beginner to advanced, but Clouser said an on-demand program is not appropriate for everyone.
Someone dealing with significant pain, an active injury, major movement limitations, a condition requiring medical management or a need for constant hands-on correction may be better suited for individualized coaching or other appropriate professional guidance.
For beginners without those limitations, the program is designed to be easy to follow.
StrongHer is delivered through the EverFit app as part of 369 Fitness’ new On Demand service. After purchasing the program, users receive an email and text directing them to download and register for the app.
Once activated, workouts are loaded directly onto the user’s calendar beginning on the day they choose to start. Each workout includes exercise demonstrations, instructions, timers and reminders.
The program can also be paused if life interrupts the schedule.
Clouser said one early customer needed to leave town shortly after beginning the program. She was able to pause it and resume when she returned without losing her progress or workout data.
Participants also receive a PDF explaining the program and how to use it, along with a short video showing how to activate the schedule.
Although StrongHer lasts 17 weeks, purchasers receive six months of access. Clouser wanted to provide extra time for vacations, illness, busy schedules or other interruptions that might prevent someone from completing the program straight through.
StrongHer costs $79 as a one-time purchase.
The On Demand service is one of several levels of training now available through 369 Fitness.
Clouser said there is a limit to how many people he can personally coach, and the on-demand model allows him to make his programming available to more people.
“It doesn’t replace coaching,” he said. “It improves access.”
For those who need more guidance, 369 Fitness also offers online coaching, individualized custom programming and in-person training.
Online coaching is currently priced at $395 per month with a 12-month commitment and is geared toward people who can train independently but want ongoing structure and guidance.
Clouser also continues to offer in-person coaching, with a limited number of openings available. Local sessions are currently offered privately in clients’ homes and for clients who have memberships at the gym at Treasures RV Park.
For someone who already belongs to another gym and knows how to safely use the equipment, Clouser said online coaching may be a better option because he can provide training guidance without needing to physically attend every workout.
He also offers customized 12-week programs for people who do not need regular coaching but want a plan designed specifically around their goals.
Clients complete an extensive questionnaire of roughly 50 to 60 questions and communicate with Clouser before he develops the program.
He gave the example of one client who wanted to strengthen their core, addressing knee and hip discomfort while running and prepare for a 5K. Clouser created a three-month program around those goals, and he said the client is now able to squat, lunge and run without the previous discomfort while preparing for the race.
Like StrongHer, custom programs are delivered through the app EverFit.
The different service levels are intended to give people options based on how independently they can train and how much direct support they need.
Clouser said his long-term goal with personal training is not necessarily to make clients dependent on a coach. He wants people to eventually become comfortable and knowledgeable enough to train on their own, although some longtime clients choose to continue working with him because they enjoy the accountability.
That need for accountability is something Clouser understands himself.
After elbow surgery last November disrupted more than a decade of consistent training, he said he struggled to return to his previous routine even though he knew what he needed to do.
He plans to document his own return to regular training through a simple “back to fit” approach, sharing short weekly updates about workouts, protein and water intake and the realities of trying to rebuild consistency.
Rather than relying heavily on fitness trackers, detailed charts or complicated systems, Clouser plans to train primarily with basic equipment at home, including dumbbells and resistance bands.
The goal is to show people that they do not need an expensive gym setup, elaborate technology or a perfect plan before they can begin.
Clouser said fitness information and tracking tools can be useful, but they can also become another source of overwhelm.
People may feel as though they need to purchase equipment, master nutrition tracking and have every detail planned before they start. For someone already struggling to begin, that can create another barrier.
His approach is to start with the basics and build from there.
Nutrition is not a major component of StrongHer. The program includes only limited general guidance because Clouser wanted to keep the focus on training rather than turn it into an all-inclusive fitness and diet package.
More On Demand programs are already in development, with another major release planned for November.
Clouser is also preparing an updated website that will outline the different levels of service available through 369 Fitness, including StrongHer, custom programming, online coaching and in-person training.
More information is available at 369protocol.com.
For Clouser, StrongHer ultimately comes back to changing the way women are encouraged to think about fitness.
Instead of another promise to become smaller in a matter of weeks, the program gives women 17 weeks to learn movements, progress gradually, recover properly and build real strength.
The emphasis is less on what the scale says and more on what the body becomes capable of doing.
