LEt’s get strong
Onward Strong Programs
No matter where you are in your strength journey, Onward Strong has a program to meet you there and take you where you want to go.
Our Mission
At our core, we believe fitness is for everyone, no matter where you are on your journey. Our strength training programs are designed to empower you to build long-term fitness habits that enhance your life, without an obsession over aesthetics. We focus on structured, realistic workouts that can help you reach your biggest goals, showing you how to build strength and confidence through consistency, not perfection.
READY? LET’S DO IT.
About Our Programming
Onward strong programs focus on strength, power, balance, building muscle and performance. We’re here to train and get stronger for life, not chase a smaller body.
Built for real life
You can pause your program, rearrange workouts to fit your schedule, switch between programs and adjust workouts and movements.
Train what matters
Onward Strong programs combine strength training, balance work, plyometrics and power training, hypertrophy, core strength, flexibility and mobility. Nothing gets left out.
Structured for progress
Our programs are structured in 4-6 week blocks to give you a clear path to progression over weeks, months and years. We use multiple forms of periodization to drive long-term progress while avoiding burnout.
Have fun, stay challenged
We want training to be something you actually enjoy. While we prioritize the fundamentals, you’ll also try new movements, learn new skills, and be exposed to a variety of training techniques to keep things engaging and fun, all while using smart, structured methods of progressive overload to keep you moving forward.
Programmed with intention
Everything in Onward Strong is thoughtfully designed and programmed with intention. From big-picture periodization to exercise order, sets, reps, rest, and RPE, every detail is structured to support long-term progress, performance, and sustainability.
Grow Classic
Grow is our comprehensive strength training programming for experienced lifters who are confident training on their own and lifting heavy, want to prioritize strength and muscle and have a lot of fun in their training!
The Grow family programs include Classic, Flex and DB (Grow DB is not listed here but is available the app. It follow the same structure as Grow Classic but all you need is DB, a bench and bands with somewhere to anchor them.
Length
Ongoing subscription-based programming. You can continue this programming indefinitely or repeat blocks or phases.
Equipment
Requires barbell, pull up bar, dumbbells, kettlebells, bands, bench, squat rack and box, cable machine optional, trap bar optional.
Focus
Build strength, muscle and power with a focus lifts like back squat, front squat, deadlift, sumo deadlift, bench press, and overhead press, complemented by accessory work, push ups, pull ups, core training, and plyometrics.
Workouts
4-days per week (can be done as a 3-day program). Workouts average 60 minutes, occasionally up to 75 minutes. Workouts include warm-ups and optional cool downs.
Structure
Programmed in 4-6 week blocks. Utilizes progressive overload and a mix of linear and undulating periodization so you’ll work on strength, hypertrophy and power phases throughout the year, as well as within each week.
Pricing
$42 monthly subscription for access to Flex and all other Onward Strong Programs or save with 3, 6, and 12 month programs.
Grow Flex
Flex is our more compact version of Grow Classic. It’s a 2-3 day per week strength programming focused on building strength and muscle. It follows a full-body split to ensure you’ll train muscle groups at least twice per week if you only do 2 days. Flex is a good option for those with more limited time or who are doing other sports and activities.
Length
Ongoing subscription-based programming. You can continue this programming indefinitely or repeat blocks or phases, pause and rearrange to suit your schedule as needed.
Equipment
Requires barbell, pull up bar, dumbbells, kettlebells, bands, bench, squat rack and box, cable machine optional, trap bar optional.
Focus
Build strength in push ups, pull ups, back squat, bench press, overhead press and deadlifts with complementary accessories, core and plyometrics incorporated.
Workouts
2-3 full body days per week. Workouts are up to 50-60 minutes in length. Workouts include warm-ups and optional cool downs.
Structure
Programmed in 4-6 week blocks. Utilizes progressive overload and a mix of block and undulating periodization so you’ll work on strength, hypertrophy and power phases throughout the year, as well as within each week. Periodic deload and testing weeks.
Pricing
$42 monthly subscription for access to Flex and all other Onward Strong Programs or save with 3, 6, and 12 month programs.
Foundations
Foundations is a beginner-friendly program designed to build your skills, strength, and fitness from the ground up. With simple, effective workouts, this program sets you up for long-term success. Whether you’re brand new to lifting or returning after time off, Foundations gives you the tools to feel strong and capable every step of the way and ready to move into one of our other programs upon completion.
If you’re ready to feel comfortable in the gym, learn the how and why of training, and make strength training a regular part of your life, Foundations is the perfect starting point.
Length
Foundations is a 12-month program designed to take you from little to no experience to lifting with confidence.
Equipment
The first 8 blocks of Foundations are bodyweight and dumbbell only, a weight bench is suggested. Barbell training is introduced in block 9, though you can continue with DB-only if preferred.
Focus
Create a solid base of strength, movement and confidence with weights while setting the stage for long-term success. Improve balance, core strength, stability and mobility as you progress through your first year of lifting.
Workouts
2-3 days per week, full-body workouts. Workouts are 40-60 minutes in length. Workouts include warm-ups and optional cool downs.
Structure
Utilizes progressive overload so you’ll continue making progress over the course of the program.
Pricing
$42 monthly subscription for access to Flex and all other Onward Strong Programs or save with 3, 6, and 12 month programs.
ONWARD STRONG MONTHLY
Monthly SUBSCRIPTION
$42 monthly
All-access to Onward Strong programs on our flexible month-to-month subscription. Prices are in CAD and include tax.
Choose a 3, 6, or 12-month membership and get the best value while you build momentum.
GET CONSISTENT
$114
Save 5% with our 3-month membership.
most popular
$216
Save 10% with our 6-month membership.
best value
$384
Save 25% with our annual membership.
What’s included?
Here’s What You Get
Onward Strong members get access to coach support, a community forum, a growing library of workouts they can use at anytime, all delivered in a convenient mobile app.
Coach Support
Your Onward Strong membership includes coach support to assist you with training, nutrition, form, and more, ensuring you have the guidance you need every step of the way.
Exercise Examples
Receive detailed, step-by-step instructions and video demonstrations for every exercise, ensuring you feel confident and supported in your training.
Easy -to-Use App
Onward Strong programs are delivered through a user-friendly app, allowing you to track your workouts and progress, customize your schedule by rearranging workouts, and pause your program whenever needed.
Library
You’ll gain access to a growing library of workouts and resources, covering everything from mobility and strength training to nutrition guidance.
Add-On Programs
Tailor your training with access to a variety of add-on mobility, cardio and conditioning programs you can use to to customize your training week.
Community
Join the Onward Support community, where we celebrate wins, and support each other every step of the way on our fitness journeys.
Here’s what our community has to say about training with Onward Strong.
Our members have discovered the joy and effectiveness of training with structure and intention. Here’s how Onward Strong members have been enjoying the programs.
I’ve just completed the first three months of the Onward Strong program and I am absolutely smitten. The programming is perfect for progression and developing strength. I’ve increased my strength and endurance more than I thought I would in the last 12 weeks. I also love the ability to customize training with additional workouts, like mobility, etc. I recommend to everyone! Deryn is a fantastic and super responsive coach. Worth every penny!
I love this program! 7 weeks in, and my strength is getting very close to my pre-covid numbers and has helped me re-engage myself to my health and my mental health since menopause has messed with me. I struggled for 3 years, maybe longer and I now feel like I’ve finally gotten off the struggle bus. So thank you!
I have followed many programs and had many subscriptions over the years but this is the first one that I have followed to a “T”. The workouts are challenging and also fun. I like the format – 4 week blocks are great to see progress. The app is very user friendly and makes it easy to track reps/sets. Deryn has been amazing and super responsive- answering questions and providing feedback. This program is truly unlike met program I have ever done and I highly recommend it.
Frequently Asked Questions
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Monthly SUBSCRIPTION
$42/mo
All-access to Onward Strong programs on our monthly subscription. Prices in CAD.