Personal Trainer for Women
Strength training that changes your shape, macros you can actually live on, and a coach who adjusts the plan when your week falls apart. Built for women who are done with bootcamp cardio and 1,200 calorie advice.
How the training is built
Progressive overload on real lifts. Hip thrusts, split squats, rows, presses. The goal is a stronger, fuller shape, not the smallest possible version of you.
Most programs written for women skip the loading that actually builds the backside. Yours prioritizes it, with direct glute volume placed where you can recover from it.
A macro target you can hit with food you already like, a protein floor, and micronutrient minimums. No banned foods, no cleanses, no shakes you have to buy from me.
You pick your training days during intake. Three, four, five. The split is written to your schedule so life does not break the plan in week two.
Low energy weeks, travel, postpartum rebuilding, cranky knees. The program flexes with what your body is doing instead of asking you to start over.
Malcolm Foster, holder of an NPTI Diploma and a PRO Supps sponsored athlete, writes and reviews every program personally. You are not handed off to a rotating roster.
What the first sixteen weeks actually look like
- Weeks 1 to 4
- Movement quality and a protein floor. You learn the lifts at a weight you can control, hit your macro targets most days, and log every set. Most women feel stronger and sleep better before the mirror shows anything.
- Weeks 5 to 10
- Load goes up. Glute and back volume increases, conditioning gets purposeful instead of punishing. This is where waist and hip measurements usually start moving even when the scale sits still.
- Weeks 11 to 16
- Refinement. Weak points get direct work, nutrition gets dialed to your actual results rather than a calculator, and you leave knowing how to run your own block. Nothing here is a guarantee. It is what the women who logged their sessions consistently have produced.
What it costs
In person sessions run out of the Apollo Beach training space. Everything else works from anywhere.
- First session1 session, full assessment$60$60 per session
- 1x / week4 / month$240$60 per session
- 2x / week8 / month$440$55 per session
- 3x / week12 / month$600$50 per session
- 4x / week16 / month$640$40 per session
- Grow the Glutes Guide8 week progressive glute program, 2 phases, gym + home variations.$49
- Tailored Meal GuideLifetime macro blueprint + 30 day rotating meal plan, grocery list, swaps and the 400+ recipe library.$47
- 4 Month Fitness Program16 week periodized NASM OPT strength build, every lift logged.$149
- The BundleMeal Guide + 4 Month Program + your first month of Inner Circle.$179
- Inner CircleApp access. Recipes, tracker, workout library, member chat.$19/mo
Receipts
Results, not promises.
5.0
On Google
12
Years of refinement
Before / After
Real clients. Real reps.
FeaturedLean, strong, dialed in
Training + nutrition system
−27 lbsAug 2020 → Jan 2021
Client. Male
Dropped from 212 lb / 44 classic → 185 lb / 42 slim fit.
Major Fat LossLong term build
Client. Female
Years of yo yo dieting replaced with a routine that actually stuck.
Personal BuildLean Mass Phase
Coach Foster
From skinny fat to shredded. The blueprint I now run for clients.
ShreddedCut Phase
Client. Male
Stripped body fat and uncovered a defined core and arms.
Glute BuildHypertrophy Block
Client. Female
Built the curves with progressive overload. Not gimmicks.
−2 lbs / +Muscle6 Weeks
Client. Female
Scale barely moved. Body completely changed. Recomp done right.
RecompGlute & Back Focus
Client. Female
Built shape, posture and confidence from the ground up.
Lean OutCut Phase
Client. Male
Dropped the dad bod and rebuilt posture, strength and energy.
RecompGlute & Posture
Client. Female
Tightened the midsection while adding shape and strength up top.
Core & ToneRecomp Phase
Client. Female
Flattened the midsection and tightened from every angle.
+ Lean MassHypertrophy Block
Client. Male
Added size and definition without losing the waistline.
your only competition is who you were yesterday
Real clients, shown with permission. Results vary with starting point, effort and consistency. These are not typical or guaranteed.
Individual results vary. These are not typical or promised outcomes.
The questions women ask me first
Will lifting heavy make me bulky?
No. Building visible muscle mass takes years of deliberate surplus eating and heavy progressive overload, and most women do not carry the hormone profile to add size quickly. What lifting actually does on a normal calorie intake is change your shape: rounder glutes, tighter waist, defined shoulders and arms. The scale often barely moves while your clothes fit completely differently.
Do I need to be in shape before I start?
No. Every program starts where you are. If you have never touched a barbell, week one is movement patterns, tempo, and building the habit. If you have lifted for years, week one is auditing what is actually working and fixing the gaps. Nobody gets thrown into a program built for somebody else.
Can you train around my cycle, pregnancy recovery, or an injury?
Yes. Programming gets adjusted for low energy weeks, postpartum core and pelvic floor rebuilding, and any joint or back history you tell me about. I am a trainer, not a doctor, so anything medical gets cleared by your provider first. Once it is cleared, the plan is built to work with it instead of pretending it is not there.
How much does a personal trainer for women cost?
In person 1 on 1 sessions at the Apollo Beach training space run $60 for a drop in, down to $40 per session on the 4x per week pack. Online: the Grow the Glutes Guide is $49, the Tailored Meal Guide is $47, the 4 Month Fitness Program is $149, and Inner Circle app access is $19 per month.
What if I can only train three days a week?
Three well built full body or upper/lower days beat five rushed ones. You pick your training days during intake and the split gets built around that number, not the other way around. Consistency at three days a week for sixteen weeks outperforms five days a week for three weeks every single time.
Do I have to diet to see results?
You have to eat enough protein and know roughly where your calories land. That is different from dieting. Most women I start with are undereating protein by half and then wondering why the training is not showing. The meal plan gives you real food, real portions, and a floor to hit, not a list of things you are banned from.
Read before you start
- How Many Calories Should You Eat to Lose Fat?5 min read
- How Much Protein Per Day to Actually Build Muscle4 min read
- How to Actually Lose Belly Fat (Spoiler: Not Crunches)5 min read
- Planes of Motion: How Sagittal, Frontal and Transverse Training Builds a Better Physique6 min read
- The fitness dictionaryEvery term explained in plain English.
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