OUR MISSION IS TO GET A BARBELL
We value longevity in strength with a competitive approach. Our programs are designed to challenge our athletes to level up while placing fun and community at the center of what we do.
A note from our founder:
Strong Strong Friends was inspired by the small gym where I first learned to lift. My friends taught me and pushed me from the very start. Our small community trained together, competed together, and grabbed cheeseburgers after.
Friendship will always be at the heart of what we do. The strong is nothing without the friendly, and to develop our athletes for the long haul, we program with fun at the forefront. Our team refuses to prey on insecurities to sell ourselves. We design programs that work, and create easy to digest content to inspire, inform, and instruct.
Thank you for taking the time to check out our site. Please check out our free content on our social channels for more information. We have free programs and guides that are great to check out before you commit to a paid program.
Stay Strong & Stay Friendly!
Megan Gallagher (Megsquats):
Certifications: ISSA Certified Trainer, Precision Nutrition L1 Coach, USAPL Club Coach, Safe Sport Certified
After playing basketball and running cross country at the collegiate level, Meg eventually found crossfit and strength training. The competitive spark of crossfit ignited an interest to lead her to compete in crossfit, bodybuilding, weightlifting, strongman, and powerlifting. Meg has gone on to compete in powerlifting at the Arnold Pro Raw Challenge, USAPL Nationals 2015-2018, and has been invited to participate in lifting exhibitions and seminars throughout the United States.
Her most recent performance at the 2018 USAPL Nationals resulted in a 7/9 performance in the -63kg class, hitting 140kg (308lb) squat, 77.5kg (171lb) bench, 185kg (409lb) deadlift, and a 437 wilks score.
Meg has successfully coached hundreds of powerlifters through either their first squat, first meet, or first national-level competition. Through her YouTube channel and professional passion for the sport of powerlifting, she has studied under and interviewed the strongest strength athletes in the world. Meg has spearheaded SSF's company mission of getting a barbell in every woman's hands, and is working to make barbell training approachable for the masses.
Certifications: ISSA Certified Trainer, USAPL Club Coach, Safe Sport Certified
Growing up, Ryan competed in hockey, rugby, and track & field at the regional, national, and international levels. Despite enjoying a multi-sport approach to athletics, he narrowed his sights on snowboarding, where he competed in all disciplines, eventually specializing in racing Giant Slalom and Slalom events. Ryan's success included winning the 2012 USCSA National Championship title, as well as competing at the World Cup, Junior, and Senior World Championship levels, racing against the best snowboarders in the world (including Olympic champions).
After completing his undergraduate degree, Ryan put his athletic ambitions on hold in order to chase his professional goals. He moved to Washington, D.C. to begin his career as an economist, where he worked as a policy analyst at the IMF and the World Bank, as well as completed his MSc in Applied Economics. While living in D.C. kept him off a snowboard, Ryan pivoted his passion for athletics and began training in the sport of weightlifting, where he competed as an 85kg lifter. It was through lifting in D.C. that Ryan would go on to meet Meg.
In 2015, Ryan and Meg moved to New York, where Ryan began a private sector role at Credit Suisse. After over a year of juggling demanding day jobs all the while building up their online business, the pair decided to commit 100% to their coaching pursuits full time, and haven’t looked back since.
Leveraging his analytical skillset and coaching background (having coached powerlifting and weightlifting since 2014), Ryan is in charge of infrastructure, programming, and operations at SSF. Ryan holds the role of lead platform coach at meets, has led dozens of lifters to PRs at competitions, and served as Head Coach to 2nd place winning USAPL Raw Nationals Men/Women’s Combined Team (SSF) in 2017. 2017 also marked the return of his competitive snowboarding, where Ryan ranked in the top 12 in the continent in both the North American Championships and Asian Winter Games, as well as top 45 at the 2017 World Snowboard Championships.
Certifications: NSCA Certified Personal Trainer, Precision Nutrition Certified, CF-Level 1, Registered Yoga Teacher 200, Schwinn Indoor Cycling, Safe Sport Certified
Lizzy is a Los Angeles based athlete and coach. Originally, she starting training to help improve her athletic performance in team sports but quickly fell in love with the sport of powerlifting, as well the overly supportive strength community that surrounded the sport. She is firm believer training should not only make you stronger but be a fun, positive, exploratory journey. She believes that everyone is capable of bettering themselves, they just have not yet found the correct approach. By sharing her fitness practice she intends to everyone move freely and fuel their body; allowing them to improve both performance and overall wellness.
As a competitor, Lizzy has years of experience at a high level (including Top 10 ranked National performances) with USA Powerlifting, and has also competed in the NPC Figure category. As a coach, she has trained athletes in powerlifting on a national level and hase helped countless people reach their athletic and physique goals. Lizzy is currently continuing her formal education by working towards a Masters of Science in Nutrition.
“The best part of Stronger by the Day is that I feel like I have a coach who knows what’s needed to make me stronger, even though we don’t have one-on-one contact. I feel like I know what I am doing and why, and that makes me stick to the plan rather than under or over train. The explanations of the exercises (and FAQ!) are so clear and the GIFs really help me check if I understood the textual explanation.
Plus, I love the Stronger by the Day Facebook community. It’s the only reason for me to come back to Facebook and check it daily. I love the messages of people inspiring and encouraging each other. It motivates me indirectly.”
“The biggest thing I’ve gained from being in Stronger by the Day is the mindset that less is more. I’ve seen incredible gains in my strength and muscle composition from following these workouts. Before I was trying to workout six days a week for multiple hours. I’ve learned that I have to go slow and steady with this program so I can have enough energy for the big lifts, and it’s paying off. I love how empowered I have felt through getting stronger.”
“I signed up for Stronger by the Day to test it for one month, and now, almost six months later, I’m still a member because I love the programming. I enjoy each of the training blocks and like knowing that everything in the program is there for a reason, and incorporating new exercises into my training has been easy and fun.
My most significant improvement in Stronger by the Day is my upper body strength. My upper body has always been weak but with this programming, my bench press and overhead press have greatly improved. The training block where we focused on biceps was amazing for my biceps. I had been training at the gym for three years and never seen such a huge improvement in my biceps. I was so happy!”
“I’ve finally broken through my plateau and have been putting on weight… Weight on the bar, that is! I’ve gained more confidence being a little wider and having bigger legs than others, because I remember that I have built that muscle. And I’m proud of it. I now have friends in the gym that don’t mind helping me and I’m not timid to try new things.
The most significant improvement from being a Stronger by the Day member would be the confidence boost. I haven’t been in the best moods lately, but I feel so much better when I come in and get to lift heavy.”
“As a new mom, this program has helped me gain back some confidence as I navigate through getting comfortable with my new body. I’ve also been able to lift more since starting the program.
The program is easy to follow with all of the exercise descriptions, demos, and substitutions. It also doesn’t get boring because the cycle focus changes over time, leaving more room for sets and reps to be altered and new exercises to be challenged with.”