Train Strong. Adventure Fearlessly.
Outdoor Women Strong gives outdoor-loving women the strength, stability, and confidence to thrive on every trail, river, and summit
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Feel Strong and Resilient in Your Body

Science-backed strength and mobility programs designed by Dr. Liz Koch, Doctor of Physical Therapy and outdoor athlete. Train smarter, stay injury-free, and feel strong for every adventure.

Whether you’re pedaling singletrack, paddling whitewater, running mountain trails, or hiking to new heights — your body deserves training that supports your adventure, not just gym results.

 

The Outdoor Women Strong Membership is designed to build lasting strength, endurance, and resilience for the outdoor sports you love.

Each program blends sport-specific performance with whole-body balance and injury prevention, so you can move better and feel unstoppable outdoors.

“Start Training for Your Body and Lifestyle” 

- Liz

Doctor of Physical Therapy, Mountain Bike Skills Coach

Don't Let Time be a Factor

As a Mom of a 4 year old, a baby, and a puppy
I know that time is limited... We have programs for those with limited time and those that want quality workout time!

HOW TO GET STRONGER

Training Programs

1:1 Personalized Training — $350/month

The highest-touch option for women with complex injury histories or who want live accountability. Monthly Zoom, biweekly check-ins, and a program that adjusts every single time we talk.

Adventure Strong Coaching — $200/month

Personalized programming built around your sport, your body, and your schedule — starting with a 30-minute call and a custom program in your hands within 48 hours. Ongoing weekly check-ins, no live call commitment.

Adventure Ready — $127 one-time

A 6-week sport-specific strength program for outdoor women who want a defined starting point before committing to ongoing training. Three days a week, 30–40 minutes, progressive and DPT-informed.

OWS Membership — $25/month

Sport-specific strength programs for women who hike, mountain bike, and paddle — built by a DPT and delivered to your phone. Your whole training library, one monthly price.

4-Week Strength Foundation — $77 one-time

The starting point for women who are brand new to strength training. Four weeks, three days a week, minimal equipment — built to teach your body the foundational movement patterns that make every adventure easier.

Core Crushers — $59 one-time

Finally understand how your core actually works — and train it the right way. Short 20-minute sessions you can do standalone or add on to anything else you're already doing.

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What Others Are Saying

“The pain and stiffness is gone and strength and mobility have returned. Like 100%.”
- Melissa Karol

I Want In!
"The membership support is fantastic and having all the resources (videos, training calendars, exercise handouts, etc) online is so useful when I’m away from home. Liz Koch explains things so well and she is always encouraging and willing to go the extra mile to make sure we understand why we do each exercise. My mtn bike climbing ability has gotten so much better. I may never catch up to the younger riders but I feel good about my own abilities."
Carol Sweeney
"Life changing. Understanding how my body mechanics work and how all the parts work together to form a super machine has really made a difference in my physical abilities. The women with their honesty, openness, non-judgemental, supportive, and encouraging behavior have helped me emotionally and mentally in this difficult sport that has become my addiction. "
Cecilia Jaramillo
"The membership has been a game-changer for me. I started a year ago because I wanted to climb better on my rides. I also wanted to strengthen weaknesses in my body leading to pain (knees in particular). Since joining, my experience with mountain biking has been better almost every day. You should definitely check out the program if you are wanting to improve your fitness and strength as a mountain biking lady! "
Jessica Layne
"For anyone on the fence, please do yourself a favor and sign up! I’ve gotten SOOOOO much out of the Outdoor Women Strong Membership. I’m way better at climbing, don’t have to walk nearly as much, and am mastering obstacles that made me shudder 6 months ago!"
Zabeth Billingham
"One thing I love about this program is the acknowledgment that not all are in super-fit or in mint condition, but still, have the ability to participate. I honestly trust Liz to teach me what really works for women, both in terms of physical conditioning and improving bike handling skills. Good luck crushing your challenges!"
Linda Fay
"Learning proper body position for climbing and downhill has been game-changing for me. When combined with MTB-specific strengthening exercises for core/balance and upper/lower body; it adds up to a significantly improved riding experience. I don’t dread the climbs anymore, and I have so much more confidence and control on the downhills. As a bonus, the Membership community is incredibly supportive and informative."
Jen Ward

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The ride life clients

About Me

Building a Strong Community of Women

Hi, I’m Liz — Doctor of Physical Therapy, mountain biker, whitewater paddler, trail runner, and lover of all things outdoors.

I created Outdoor Women Strong to help women train smarter for the activities they love most. My programs combine the science of physical therapy with the realities of life on the trail — because I know how it feels to want to ride stronger, hike farther, and stay injury-free season after season.

Every program in this membership is built from my experience helping women improve strength, prevent injury, and move with confidence both in and out of the gym.

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Women Mountain Bikers

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