Pherform Female-specific training (fst) PROGRAMMING

Group classes follow our comprehensive training program designed specifically for women's unique physiological needs and delivered in a supportive all-female community.

Female-Specific Training (FST) is our signature group class programing engineered to meet the unique physiological and anatomical needs of women. It challenges you across three key areas – Strength & Power, Metabolic Conditioning, and Isolated Hypertrophy – combining these modalities to create the perfect balance of training for women. Each FST session is designed to be completed in about 45–60 minutes, 6 days a week, providing an efficient routine that has already helped thousands of women stay consistent and achieve their health goals. In short, FST is a comprehensive training program designed for women, not just adapted to them, delivering results in a supportive group environment.

BENEFITS OF OUR PROGRAM FOR WOMEN

  • FST's blended approach ensures you get the best of all worlds – heavy strength exercises, high-intensity cardio circuits, and targeted muscle building. By working on all three modalities, you develop a well-rounded level of fitness without neglecting any aspect. This balance helps avoid plateaus and keeps your body improving in strength, cardio endurance, and muscle definition.

  • Regular strength training is especially important for women. It helps counteract natural muscle loss (sarcopenia) and bone density loss (osteoporosis) that occur with age. By lifting weights and performing resistance exercises, you strengthen your bones and muscles, reducing the risk of injuries and conditions like osteoporosis. In fact, many of our members see increases in lean muscle and bone density after committing to our program.

  • You'll be guided by knowledgeable, certified coaches who prioritize proper form, safety, and your individual needs. Our coaches provide structure and encouragement while ensuring you perform movements correctly. Even in a group class, you receive personal attention – coaches actively correct technique and prevent injury so you can train confidently and pain-free.

  • When you join Pherform, you join a community of supportive women. Our gym environment is inclusive and welcoming, exclusively for women of all fitness levels and backgrounds. Members and staff encourage each other and celebrate progress, creating a positive atmosphere where you'll feel comfortable from day one. It's not just a workout – it's a place to connect with like-minded women, stay motivated, and have fun. We truly believe we are StrongHer, together.

  • Say goodbye to boring, repetitive workouts. Our class programming is dynamic and changes daily – one day you are powering through a strength circuit, and the next you're sweating through a metabolic conditioning challenge. This variety keeps exercise exciting, engaging, and challenging so you never get bored. Members love that our classes are "always changing the content and always challenging" – which means you'll continue to make progress while enjoying the process.

  • FST is structured to be a sustainable routine you can stick with. With sessions offered six days a week and a supportive team holding you accountable, it's easier than ever to build a consistent habit. In fact, the majority of women who start our 8-week introductory program continue on as long-term members because of the positive habits and results they achieve. Our goal is to set you up with healthy routines that lead to lasting changes in your strength, health, and confidence – far beyond any short-term challenge.

  • We know women have busy lives, so we've made it convenient to fit in your workouts. The class program is the same for every class time throughout the day, so you don't have to worry about missing the program if your time slot changes. We offer over 11 small-group classes daily from morning to evening. Whether you prefer to exercise at sunrise, on your lunch break, or after work, there's a class for you. Our flexible schedule makes it simple to keep training a regular part of your week (even Charlotte, one of our members, noted that the training schedule is something she "can and want to stick to" during her working week).