To resist oppressive binaries, norms, and systems, we need strong bodies - bodies capable of protest, of joy, and of taking up space. My training provides the tools for better body awareness, accountability, and functional strength, empowering you to train independently and navigate life with power.
Strength means
resistance*
Berlin-based FLINTA strength training for personal
empowerment and collective resilience.
*Both mean an ability to endure a physical load and to build power. Both also refer to the power to move through a world that is not built for us. To push back against everything that seeks to confine us. This is strength for survival, for independence, taking up space and thriving
gym accountability
physical awareness
functional strength
FLINTA empowerment
independence
hormone regulation
pain-free life
gym accountability
physical awareness
FLINTA empowerment
Independence
You can work with your body*
*It’s not as hard as they make it look
YOUR BODY NEEDS MOVEMENT, FUEL AND RECOVERY.
Our bodies don't need punishing cardio or restrictive diets - those are tools of a culture that wants to make us smaller. Our bodies needs intentional movement, good food and rest. If you have the privilege of time and energy, put it here, in the foundational work. Your future stronger self, and your friends and community, will thank you.
A METHOD BUILT FOR US, BACKED BY SCIENCE.
Nearly all fitness research and coaching advice center young men, but our bodies, hormonal cycles, and life stages are different. This is not another one-size-fits-all gym program. It is a strength training method made for you, based on years of training and the Girls Gone Strong Women*’s Coaching Certificate - the leading science-based certificate for women*.
EVERYTHING GETS BUILT FROM 7 FOUNDATIONAL MOVEMENTS.
Our bodies are meant to move, to lift, and to feel capable. Basic movement patterns like squatting, hinging, pushing, and pulling create the physical foundation for a self-determined life. By integrating them, you’re protecting your independence and ability to move confidently through the world as you age. I’m here to guide you and explain the ‘why’ behind each move, so you can build strength on your own terms, for the long run.
Ready to riot?
Let's start with strength!
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Start on your terms
In Berlin for the next few months and ready to explore strength training? Let's talk. This is for you whether you're new to the gym or have experience but lack a consistent routine. Contact me to schedule a short discovery call, where we talk about your experience and how I work and we'll see if we're a good fit.
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Choose your kiez & set a date
Let’s meet near or at the gym that’s convenient for you - the closer to your routine, the easier it is to stay consistent. All USC members are welcome. Before hitting the weights section, we go through initial assessment of foundational movements, coordination and balance. We can start with only 1 or 2 sessions and see where it takes us. No commitment.
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Choose your sliding scale
The cost works on a sliding scale from €40–80 per session, with discounted packages available. If you can pay more within this range, you're directly supporting access for others. If your budget is tight, bring a friend and split the cost. Nobody will be left behind, everyone deserves to feel strong and safe in their own body.
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Continue training by yourself and come back for a check-in
How many sessions you need depends on your experience and goals, but on average, people feel ready to continue alone after 5-10 guided sessions. You can always come back later for check-ins, to learn new exercises, or to level up your training.
Not sure if strength training is for you?
Smash the traditional
fitness myths
Strength training isn't just about muscle
Lifting weights is the best anti-aging strategy for your skin, brain, bones, social energy, and well, also your muscles of course.
• Exercise-induced neuropeptides like endorphins and dopamine have a disproportionate impact on your social energy, one-on-one relationships, and larger social networks
*PMID: 28461468
Strength training lowers body fat.
Strength training can lower body fat as much as cardio. And you also keep your muscle in the process.
• Aerobic, strength, and combined training reduce body fat similarly when programs are short or workloads are matched
• Cardio reduces more total fat mass in longer programs, but leads to greater loss of muscle
• Combining strength and cardio offers the best overall fat-loss effect without sacrificing muscle
*PMID: 40405489
Strength training supports healthy aging...
Life stressors keep your body low-key activated around the clock. Lifting weights lowers that chronic inflammation to help you stay sharp and live a disease-free, pain-free life well into old age.
• Resistance training helps lower key inflammation markers in middle-aged and older adults, especially C-reactive protein, the ‘smoke alarm’ of chronic inflammation
• Working out regularly for 3-4 weeks already effectively lowers inflammation markers
*PMID: 38941946
..and natural hormone regulation
Strength training is one of the most powerful tools at your disposal for hormone regulation, helping them send the right messages at the right time.
• Testosterone, growth hormone (GH), insulin, and IGF-1 rise after exercise, supporting libido, confidence, and muscle growth and mental sharpness.
• Chronic resistance training has been associated with small but meaningful increases in resting testosterone and improved androgen-to-estrogen balance in women, supporting muscle, bone, and metabolic health.
• Overall, exercise supports better metabolic and menstrual health in PCOS and research suggests resistance training may help lower high androgen levels (like FAI)
*PMID: 34936049
The science and coach that finally center you
I’m Ana, a queer feminist strength coach based in Berlin. Over the past 20 years, I’ve navigated gyms to build the kind of strength that lets me move independently through life. Along the way, I discovered a passion for helping my comrades and loved ones do the same. That journey led me to earn the Girls Gone Strong Women* Coaching Certificate.
Evidence-based, intersectional, supporting FLINTA* at every age and hormonal stage
• Developed by a global team of 20 pioneering experts across 12 fields
• Includes PhDs, pelvic health physical therapists, OB/GYNs, dietitians, and psychologists
• Combines the latest women*-specific research
• Draws on over 400 years of combined clinical and practical experience
• Consciously addresses how historical oppression has shaped our relationship with our bodies
I use this framework to help FLINTA folks build real, usable strength for owning their bodies and powering our collective movement. Here, strength is resilience and liberation, not just fitness.
How it feels to train with me
I am immensely grateful for trust of my gym buddies 🥰
Here are some frequently asked questions
Still not sure how this works?
Here's an FAQ and a free Q/A call
for anything else that comes up.
How many times do I need to go per week?
Depending on experience, we’ll start with one session per week. With time you can add more solo sessions and get into the rhythm of approximately 2-3 regular strength sessions per week - with or without me.
How many guided sessions do I need?
How many sessions you need depends on your experience and goals. As a general guide, most people feel confident continuing on their own after 5–10 guided sessions - but your pace is your own. This flexibility is intentional: it honors your autonomy, your lived experience, and the reality that strength isn’t one-size-fits-all. Adapting the process to your needs is part of the feminist praxis behind my coaching
Do I have to commit for multiple sessions ahead of time?
No, there’s no required minimum, though I recommend at least three sessions. This gives us enough time for a preliminary assessment plus two gym sessions to cover the key functional movement patterns you’ll need to train independently. During these sessions, we’ll also clarify your goals and figure out what level of ongoing support feels right for you.
How much does it cost?
The cost works on a sliding scale from €40–80 per session, with discounted packages available. If you can pay more within this range, you're directly supporting access for others. If your budget is tight, bring a friend and split the cost. Nobody will be left behind, everyone deserves to feel strong and safe in their own body.
Here's a helpful guide to understand where you fall on this sliding scale, and to show up more honestly and sustainably for yourself and your comrades.
Where can we meet?
If you don’t already have a gym that you go to, in our debrief meeting I’m happy to suggest a gym that’s convenient and well-equipped in your kiez. After we speak first, let’s meet near or in front of the gym. The closer to your routine, the easier it is to stay consistent!