Pull-Up Progression
Since we all have different experiences and starting levels of pull-up strength, you will first need to conduct a baseline test to ensure our progression is appropriately scaled to your starting point. To find your starting Level, check out our information page at this link here.
Once you’ve identified your starting level, perform a baseline test on your first available session (even if you join us mid-cycle). Record your test score, as we’ll use this score for our progression.
Baseline Tests & Training Movements
For each of levels 1-4, please find your movement below. Perform the baseline test only at the start of the challenge (or when you first start programming, if you are just joining us). Each day and week of training will be prescribed relative to this baseline test.
- Level 1: Negative Pull-Up/Dead Hang. Stepping up from a bench/box or jumping up until you are holding yourself above a pull-up bar, attempt to perform a negative pull-up, descending as slowly as possible from top to bottom. Count the number of seconds this takes, as this max attempt will be our reference point going forward. If you cannot perform a negative pull-up for 2 seconds or more, perform an Isometric Pull-Up (jumping to the top and holding yourself above the bar) or dead hang for max time – both measured in seconds. Negative Demo Here; Isometric Demo Here; Dead Hang Demo Here.
- Level 2: Negative Pull-Up. Stepping up from a bench/box or jumping up until you are holding yourself above a pull-up bar, attempt to perform a negative pull-up, descending as slowly as possible from top to bottom. Count the number of seconds this takes, as this max attempt will be our reference point going forward. Demo Here.
- Level 3: Max Pull-Up Reps. Perform as many strict, unassisted pull-up repetitions as possible. Keep track of this baseline number, as this max attempt will be our reference point going forward. Demo Here. If your baseline score is 2 or fewer pull-ups, we recommend taking your baseline test following the Level 2 (Negative Pull-Ups for max time), and using that score for your progression.
- Level 4: Weighted Pull-Ups/Max Pull-Up Reps. Complete a set of weighted pull-ups. Record how many reps you hit and how much weight you used. This should be enough weight to make your set challenging, but not so much that you struggle to hit any reps (aiming for 4-8 weighted reps). You will continue to use this amount of added weight during your training, varying the number of reps based on the prescribed work for the day. Alternatively, perform as many strict, unassisted pull-up repetitions as possible. Keep track of this baseline number, as this max attempt will be our reference point going forward. Demo Here.
How to Read “Pull-Up Progression” in Your Program
When you see Pull-Up Progression in the program, it will look something like this: “4 sets @ 50% of baseline”, which means…
Level 1 and Level 2: take 50% of your baseline test (negative pull-ups) and complete 4 sets of that time. So if you scored 4 seconds on your negative pull-up, then training calls for 4 sets of 2-second negatives. If you are unable to perform negative pull-ups, perform Dead Hangs for the prescribed percentage of your baseline test max Dead Hang time.
For Level 3 and Level 4: take 50% of your baseline test (max pull-ups or weighted pull-ups) and complete 4 sets of that amount of reps. For example, if you completed 6 reps, then training calls for 4 sets of 3 reps. For weighted pull-ups, use the same added weight that you used to perform your baseline test for each session.
Round up or down as needed based on the prescribed percentage work, but aim to hit at least the total cumulative rep goal for the session. For example, if your baseline test is a 5-second max negative, you can perform sets of 2-second or 3-second negatives, but try to get at least 10-seconds total across all sets. If your baseline test is 5 reps, you can perform sets of 2 or 3 reps, but try to get at least 10 total reps.
Substitutions
Lat Pull Downs; Inverted Rows; Any other back & lat movements
Cassandra Bigelow (verified owner) –
I just renewed my subscription and the workouts looks weird. Is bench and squat supposed to be on the same day, OHP and DL on the same day, then 2 upper/lower body accessory days? The splits seem like a glitch in the system
Vicky (verified owner) –
Hi,
I’m able to access my account on the web browser but not the app.
I deleted and reinstalled the app and it doesn’t register my account. Is there a way of fixing this?
Thanks for the help!
Vicky
strongadmin –
Hi there! Thank you for your comment. For all account related issues, please email sales@strongstrongfriends.com so that they may assist you further. Thank you!
Jess (verified owner) –
I’ve been really loving this program so far. I like the way it’s presented and broken into. I appreciate the substitutions available if you can’t do a certain workout (this comes in handy in a commercial gym, if a certain piece of equipment is being used). It’s my 3rd week of training and have seen results. Especially in my legs!. Plus you have a support system through a facebook group. I’m super excited for my journey, can’t wait to make more progress and get stronger!.
Darbie (verified owner) –
Great program! I’m seeing visible results and increases in strength just a few weeks in. The only thing that is sometimes inconvenient is the time it takes. Mom of three and I don’t always have 2 hours to be in the gym.
Madi Rivera –
This program has absolutely changed my life. I’ve been following it for 2 years and seen substantial growth in not only my physical strength, but my mental strength. My body composition has also changed drastically. I am always so excited to go to the gym and never feel as though it’s a chore. I am obsessed and never want to leave. Meg is my queen!!!
Krystal T. (verified owner) –
I’ve lifted for a couple years (one year with a coach) and I never saw the results then than I’ve seen now being on this program. It’s amazing. You really do get stronger by the DAY. Little by little every day adds up to big gains. It pushes me to be better. The videos are amazing (because even though I’m not new to lifting, some things on this program are new to me in the best way). I also love how every so often we’ll have different muscles we target and it allows me to concentrate on one area to make it more stronger and work on my form for that lift. I can’t recommend this program enough!!!!! Best few dollars I spend each month!!
Iriana Sosnowski (verified owner) –
I am just getting back to the gym. I have a lot of trouble going on my own and doing things other than class focused stuff. Thankfully I am comfortable with a barbell so I dove straight in. I am really enjoying the directions but at the same time I am proud of my discipline. I find that the program has done a lot for my confidence and helps me gain strength every day. That is what I want at this point in life, to be strong and feel great. I can’t wait for the app, but find the website to work great on safari. The GIFs are a great way to quickly be refreshed on proper form.
Maria Elena –
After watching Megs YouTube videos for 8 months, i finally signed up for this program. I’ve never tried another. I’ve never felt the need to try another. This program, all the site offers, the FB group, and now the mobile app! is complete. The entire team provides incredible support. Since August 2019 I’ve stuck with her program. I love the well designed blocks, the deload weeks, the Home Program that carried me through gym closings and travel, the gifs!, the bonus knowledge drops on Instagram. And finally the price. You truly can’t beat it for everything you get back. High ROI! Sure, there have been weeks when life got in the way, but I never felt nervous about diving back in because the work I out in every week through these meso and macro cycles builds a solid foundation. From her mission to get every woman under a barbell to her every day messaging, Meg and her team and this community she’s built are the most supportive and inspiring group I’ve ever met in the athletic world. And truly isn’t just for women but it’s definitely one of the safest places for female powerlifters. Everyone starts somewhere and you are your own competition. There’s no better time to start than yesterday. Second best is today!
Caitlin (verified owner) –
This program provides the structure needed to grow stronger and achieve new PRs while staying fun with engaging workouts that are as fresh and varied as they are challenging. There are also helpful gifs provided for all lifts and exercises. So far the best program I’ve ever used!
Sofia (verified owner) –
Stronger by the day is awesome!! I really appreciate how true the team is in their mission of getting a barbell in every woman’s hand. It’s refreshing to see a program focus on confidence through strength as opposed to only weight loss. Not only that, but the team knows what they’re doing. The programming is really thought out and I’ve definitely noticed progress.
Sofia (verified owner) –
Stronger by the day is awesome!! Not only is this program really thought out to maximize your strength gains and results, but the overall message that the team portrays is great. It’s refreshing to see an app focus more on building confidence through strength as opposed to just focusing on weight loss.
Kali –
I’ve done a number of programs over the years, paid and unpaid, and attended classes and other things. For this price, nothing has come close to its value. You can tell thought has been put into it, and it takes the guess work out of everything. I love it!
Erin Najarro (verified owner) –
I switched to this program after trying a few others and I am so happy I did! This is a very balanced program where I am seeing progress and growth. I am getting stronger every week and I am seeing changes in my body that I am loving! The programming itself is very detailed with GIFs to show you how to do the moves. There are also substitutions and variations provided with GIFs as well — no need to turn to Google to figure out what you have to do. I also enjoy all the resources on form, lifts, etc. that we have access to as well. In addition to that, the support group on Facebook is amazing! Everyone is so positive and willing to help each other out. After having wrist surgery in December, I kept running into programming that just did not work for my recovery process and I ended up re-injuring myself which was not fun. Since the focus on this program is to train smart while also challenging yourself, I do not feel like I have to max myself out all the time. I also enjoy that there is a designated warm-up included. Very helpful. Overall, I recommend this program and really love it! If you are on the fence, try the sample week 😀 You have nothing to lose. I did and I ended up joining so that I could jump into the block because I loved what I saw.
Natalie Esquivel (verified owner) –
This is my second review for this program. I last reviewed it at 3 months in and now I’m coming up on one year. I’ve never followed a strength program for this long before. I’m still highly impressed with SBD. I will definitely keep running this program for as long as it exists. All my lifts are up since starting and I couldn’t be happier!
Ashley Davidson (verified owner) –
I’m new to lifting. Prior to finding Stronger by the Day, I was overwhelmed, confused, unsure, lost… I knew I needed a program and stumbled upon this program. Stronger the the Day programs are released weekly and accompanied by demonstrations, substitutions, and guidance for growing your practice. There are additional resources available that help break down the big lifts. And there is the ability to join the Facebook group, which is filled by wonderful women willing to share feedback and encouragement. I am loving Stronger by the Day so far and feel confident, focused, and strong already.
Reagan Clark (verified owner) –
I’ve been a member for several months now and I absolutely love this program! I’ve tried a couple of programs but this one is perfect for my strength goals. Having everything laid out like it is in SBTD makes it so easy to go to the gym and not have to plan anything and have an efficient lift. Meg and her team are amazing!
Jacinda Phan –
I’ve been on the Stronger by the Day program for about two months now, and I’ve been loving it!!
Prior to starting this program, I had been lifting for about four years, but I hadn’t always been consistent with my progression- meaning I wasn’t always seeing consistent progress.
For the longest time I was intimidated to started a strength program, but this program was super approachable and helpful!!
If you’re even considering starting a program, I would highly highly recommend this one!!
Lindsay Svendsen (verified owner) –
I can’t say enough good things about this program. Not only have I seen a tremendous amount of strength progress after going hard for 4 months, but switching my mindset to focusing on those gains and being able to track the progress has been so fun and exciting. I’ve recommended this program to so many of my friends because I love it so much.
Brittany Flanagan (verified owner) –
Love the program. Have been on it for over a year. It gives me structure in my workouts and routines. Seeing the progress is exciting
Briana (verified owner) –
Stronger by the Day gets me to the gym, which is more than I can say for any other program I’ve tried! I love feeling stronger each week over week, and training with Meg makes me feel like a real baddie. I can’t wait for the app!
Stella –
I love this program! Has made me so strong and saw a huge improvement pre-covid! Can’t wait to start again as it was exactly what I needed!
Krista –
I love this program. I had no clue what I was doing until a couple years ago when I stumbled on some MegSquats programs through a workout app. I hated the app I found it on so found their actual program and have been using it since. I probably should have started with Before the Barbell with my skill level but even this I managed to figure it out. I couldn’t even bench or lift the barbell when I first started and now have entered the triple digits! I love the variety but consistency you get and you can tell they didn’t just phone in the same routines week after week.
Stephanie Stute (verified owner) –
Absolutely love this program. The cost alone for what you get is amazing! I love the options of In-home or gym, the alternative exercises given for everything, the demo clips. In addition to what is provided by the team the community is so supportive and helpful!
Gina Hoefferle (verified owner) –
As a 41 year old with 3 kids, I was afraid I was discovering barbell training to late in life to make progress. This program is affordable and Meg is so engaged on social media, I decided to try it. After Before the Barbell, I went on to Stronger By The Day. I have gone from barely benching the bar to benching 100 lbs in less than 6 months! And I can do real push ups now!! I love this program. It’s easy to follow and scale to your level.
Jessica J (verified owner) –
I’ve been consistently doing Stronger by the Day for over 6 months now and I absolutely love it! I enjoy how the program is set up, it’s easy to understand/follow and the different block focuses are fun too. Also have been seeing some nice results as well 😉
Hannah (verified owner) –
I absolutely LOVE sbtd. It’s consistent, and has helped me achieve my goals without making me feel less than for not being where I want to be. This community is amazing and I would not be the buff chick I am without it!!
Hanna S –
I love the progression and built in scaling to your skill level! This program will push you no matter your lifting experience. Also — very excited for the app release!
Hannah Haws –
Love the variety, community and intensity of the workouts and weekly rotation. The Facebook group is positive and supportive with a strong support group varying from novice to master. I’ve become more confident in my strength and ability thanks to programming. GiFs help grow confidence in new movements. All around a ⭐️⭐️⭐️⭐️⭐️
Kelsey Foley (verified owner) –
I’ve only been doing SBTD for a few months after starting with Before the Barbell. I am feeling so much stronger and better than I have in years. I love that it is constantly changing and isn’t repetitive like many workout programs. Thanks Meg and team for this program
Erin Svec (verified owner) –
Loving this program! I only had to follow it for a week before signing up for the entire year! I love the variation in the programming while still focusing on the main lifts! Highly recommend it!
Katherine Hennessey (verified owner) –
I had been doing my own routine for a few months, but it just wasn’t keeping me motivated. I would go into the gym feeling lost. Then I found SBD! I haven’t missed a workout since I started this program about 9 weeks ago, and I’m already seeing my lifts get stronger. The demos as gifs are great because they are short and sweet and just what I need when I need to check the movement mid-workout. This is the best $10/month I’ve ever spent for anything fitness related!
Chandara Bramer (verified owner) –
I love SBTD! I’ve been doing the program for a few months and already I’ve seen gains in all my lifts. It keeps things interesting and challenging with a lot of opportunities for variation and progression. I highly recommend it!
Rachel –
I joined Stronger by the Day at the beginning of summer to return to strength training when my gym opened up again and so far I have loved it. I have seen progress on every lift, it makes me push myself in a way that I don’t usually when I program my own workouts and I’m having fun while doing it. I feel so strong and I can’t wait to continue and see what I can really do with good programming!
Meesh (verified owner) –
I started SBTD a couple of years ago and saw some AMAZING progress. My big lifts went up & I enjoyed every second of it. 2020 was kind of a wash for me, I strayed away from the program and ran a couple of different cycles/programs, but I always come back to SBTD. Starting up again this week because I’ve missed it so much. LFG baby!
Barbi Wells (verified owner) –
Best program ever
Kassity Hietala (verified owner) –
I started SBD in February after recovering from a surgery and I’ve been so impressed with it! I haven’t gotten bored with the program like I usually do and I’ve upped every single one of my max’s. I love how it cycles the main focus which helps change up the programing just enough. This program has me feeling stronger and way more confident in the gym.
Emily Neese –
I have been doing the Stronger By the Day for almost two years now and I can’t get enough! I started it at the beginning of 2020 to get back into lifting after a few years off due to a demanding job. I’m so glad I did! Not only am I stronger than I’ve ever been, I have so much confidence in the gym. I am still getting “newbie gains” even though I’ve been doing this program for awhile. I honestly couldn’t recommend it enough and takes the thinking out of my gym time. I’ve recommended it to so many!
Barbi Wells (verified owner) –
Amazing! I have more fun and training with this group than with my personal trainer!
Taylor Hoeg (verified owner) –
I love Stronger By The Day. I joined a few months ago when my gym opened up for the first time in several months due to the pandemic. During 2019 I competed in powerlifting, and I really missed heavy lifting however, I wasn’t able to get back into the swing of things until I found this program! It pushes me, keeps me accountable, and has me looking forward to each workout.
Taylor Hoeg (verified owner) –
I love Stronger By The Day. I joined a few months ago when my gym opened up for the first time in several months due to the pandemic. During 2019 I competed in powerlifting, and I really missed heavy lifting however, I wasn’t able to get back into the swing of things until I found this program! It pushes me, keeps me accountable, and has me looking forward to each workout.
Suzette (verified owner) –
Choosing this strength program has been the best decision I’ve made in my fitness journey! It has made me motivated to stay consistent and get stronger. I can’t recommend this program enough!
Heather Bisset (verified owner) –
This is a great program. Fantastic for getting strong. A variety of exercises with examples and alternatives. Great at home program too for those times you can’t get to the gym (lockdowns). Cannot recommend enough how important it is to have a program to hit your goals and this one is great!
Symbria Hansen –
I have been with SBD for a few years now and outside of the fact that I think Meg is just awesome, I love all of the incredible information she provides and the amazing workouts. Once Buff Chick Supplements came out I immediately bought my first pre-workout and it’s the only one I use still! I absolutely love all of their products and everything about this company. Can’t recommend them enough!
Melissa Grant (verified owner) –
Such a great program! Keeps things interesting and challenging at my home gym! The FB group is a wonderful community as well.
Shannon –
This program is fun, and easy to follow. For anyone wanting to get stronger, and feel amazing while doing it!
Lindsey (verified owner) –
Love this program! I am a personal trainer myself so I understand and appreciate the thoughtfulness put into the SBD programming. I was struggling with staying consistent and programming Progressive workouts for myself since I did it all day long for clients. This program is super affordable for the value received and I honestly probably would not have invested in anything at a higher price point at this time. I’m stronger than ever and only adding more plates from here 😊
Lindsey (verified owner) –
Love this program! I am a personal trainer myself so I understand and appreciate the thoughtfulness put into the SBD programming. I was struggling with staying consistent and programming Progressive workouts for myself since I did it all day long for clients. This program is super affordable for the value received and I honestly probably would not have invested in anything at a higher price point at this time. I’m stronger than ever and only adding more plates from here 😊
Lindsey (verified owner) –
Love this program! I am a personal trainer myself so I understand and appreciate the thoughtfulness put into the SBD programming. I was struggling with staying consistent and programming Progressive workouts for myself since I did it all day long for clients. This program is super affordable for the value received and I honestly probably would not have invested in anything at a higher price point at this time. I’m stronger than ever and only adding more plates from here 😊
Lindsey (verified owner) –
Love this program! I am a personal trainer myself so I understand and appreciate the thoughtfulness put into the SBD programming. I was struggling with staying consistent and programming Progressive workouts for myself since I did it all day long for clients. This program is super affordable for the value received and I honestly probably would not have invested in anything at a higher price point at this time. I’m stronger than ever and only adding more plates from here 😊
Stephanie Rivera (verified owner) –
I’ve program hopped for a year before I found SBTD and I’m so glad I did. I’ve made considerable GAINZ on this program and I’ve never been so confident in the gym before starting. I love that this program gives you a guide of how to manage my big lifts. Thank you to Meg and the rest of the SBTD for building such a badass program!
Stephanie (verified owner) –
I started SBD in 2019, within a year not only had I learned an astronomical amount but I increased my strength significantly. It is easy to follow and Meg is amazing. 100% worth more money than it costs. I recommend it to anyone who will listen ha
Chloe (verified owner) –
I did Before The Barbell and now have been on SBTD for almost 6 months and I love it! I feel so much more confident in the gym and I feel so much stronger.
Chloe (verified owner) –
I did Before The Barbell and now have been on SBTD for almost 6 months and I love it! I feel so much more confident in the gym and I feel so much stronger.
Savannah Burks –
This program has helped build my confidence in the gym and with lifting. I like the use of GIFs to demonstrate the movements, and the descriptions each movement has. Additionally, I love the cycles this program gives us because we’re able to focus on specific goals for each training cycle.
Beth –
Love this program! I’ve been running it since it first got released. Growing muscle every day!
Kimberly LaBruzza (verified owner) –
I can’t say enough good things about SBTD. I am a personal trainer and wanted a break from programming my own workouts. I enjoy trying other trainers programs because there is always something new to learn and get better at. I have a lot of respect for Meg and her approach to training, so I thought I’d give SBTD a try once I got my small garage gym set up. It’s beautifully programmed, and I’ve gained quite a bit of strength over the last almost year on the program. The explanations and gifs showing the exercises are genius. Highly recommend.
Joanna Kolkman (verified owner) –
Meg’s program has provided a progressive, enjoyable training program that has assisted my strength goals. The team is responsive, it’s affordable, and I can’t wait for the app to come out! It’s programed in mesocycles, with focuses. So far I’ve been training during a bench block and glute block. My bench went from 115 to 125, and my squats and DL only keep increasing.
Thanks strong strong team.
Alexis T (verified owner) –
Been doing sbtd for two weeks now and love it. Previously I was following my own programming and was getting bored and not seeing results. Each workout is well planned out and has clear instructions.
Sam (verified owner) –
Absolutely LOVE this program! I have seen myself progressing with my lifts . I love how easy it to to read the workout plus love how if you don’t know what the workout is, you can click and see a short gif of it . Amazing ! Highly recommend to anyone from just getting started or an experienced lifter !
Sarah Moreland (verified owner) –
LOVE this program! After years of pushing myself at 110% in every training session and never seeing the progress I wanted I gave in and tried SBD and WOW. This program cycles you through progressive overload and deload allowing you to both push yourself AND rest to maximize gains and progress. Cant wait to see how much further I go!
Shelby Caldwell (verified owner) –
Absolutely love this program. I have been doing it since April (it’s now august) and have seen massive gains. Great use of progressive overload. It prioritizes deadlifts, benching, squats & military press so if you don’t like those this isn’t for you (although if you want to get strong you should like those 4 lifts). My glutes and biceps look great and I’m so glad I found this program.
Stephanie Courts (verified owner) –
I can’t express how much I love this program! I have seen incredible strength AND physique gains since starting one year ago. The macro cycles keep it interesting by having a new focus each cycle while still working the main lifts consistently. I would 100% recommend this program to anyone comfortable with a barbell and looking for more direction in gaining strength!
Lauren –
I truly love this program. I am never bored in the gym and my numbers keep increasing. I have tried different things and nothing is as easy to stick with as SBTD. There is really nothing better than this at this price that you can find anywhere else.
Ashley (verified owner) –
Love having structure to my workouts and all of the helpful videos and explanations that come with the app! Can’t wait to continue my journey on the program!!
Dana (verified owner) –
This program is exactly what I needed! I’ve only been on it for a week and a half but I am loving the variety and intensity.
Kaytie Hodgemire (verified owner) –
This program is seriously amazing. The powerlifting format is my absolute favorite and it pushes you to have solid progression. I’ve been a member for about 3 years now and there’s no end in sight, and you can’t beat the price. Love Strong Strong Friends and Meg Squats is great and has the best tutorials and how to properly lift to prevent injuries as well as nutrition tips and guides. I highly recommend this program!
Julie Cox (verified owner) –
FINALLY a program that I can follow in the gym or my home gym that doesn’t end in 8 or 12 weeks. Ongoing progressive training that never gets boring. I’m so happy I found SBTD!
Johanna (verified owner) –
My favorite part of the program is that it is so easy to follow and to every exercise there’s a easy to fallow instruction and also videos that shows you how to do it.
I do recommend it to anyone who feels they need some easy guidance in the gym.
Kristina Tustin (verified owner) –
I started in November and mostly been doing the home program because of covid and gyms being closed in Canada
I really like being able to stay consistent, and follow a program each week. At home I don’t have much motivation, but the program really helps.
Plus having the Facebook page and the community is helpful 🙂
Kendra Richter (verified owner) –
In love with this training! Since the pandemic I had purchased myself a squat rack and a few other accessories, that is all I need to do the Gym Version of the workouts.
The workouts are great. Challenging in a good way. Honestly for this price I don’t think there is another program out there that comes close to the value here. If you want to get strong you’re in the right place.
Jenni (verified owner) –
I honestly have Stronger By the Day to thank for turning me on to powerlifting and overall bettering myself. I was always in the gym but without a path or real purpose and this program was the starting point providing guidance with great motivation, instruction, and an awesome community of SSFs that support one another no matter what stage each are in. Thanks MegSquats!!
Jeanette Pfrimmer (verified owner) –
I have been weight training for over 7 years now, but started SBTD program last June. I have made a lot of progress on the main lifts since starting and feel challenged each workout! This is a solid program for anyone wanting to make progress, no matter your current strength! Plus, it’s sooo affordable!
Brittany Flanagan (verified owner) –
I love SBTD, I’m going on almost 9 months on the program and have seen my numbers jump tremendously. On top of that the amazing fb group of fellow strong strong friends is the best.
raven.shutley –
I LOVE Stronger by the Day. I’d done a handful of lifting {and non-lifting} programs before finding Meg and SBD and they all paled in comparison. I’m in week 103, having been on SBD for over two years now and I can’t believe how fast the time has gone. The team keeps things interesting, it’s always changing up, and I’m constantly improving. It’s so important to me that the program I follow was both science-based and lifting-focused because there’s so much bullshit out there. I love this program!
Marisa Daneri (verified owner) –
This program is amazing! I have never been the strongest or most athletic person, but with this program, I have been gaining so much strength and, alongside that, confidence! I have been following this program for almost 2 years but have really focused the last year (thanks pandemic!). I am lifting more now than ever! I’m especially impressed with my upper body gains. Never thought I’d seen mini boulders on my shoulders. I even had a housemate who said I looked swole when I was putting my hair up (best compliment ever). I could go on and on about how amazing this programming is, but you should just try it out for yourself! It is easily the best $8 I spend every month.
Desirae Endres (verified owner) –
I absolutely love this program and have been doing it for a little under a year now. It always challenges me in the best way and I’ve seen so much progress from it! Love the intention that goes into these workouts!
Samantha Nemeth (verified owner) –
Amazing program. I had been lifting for years prior to SBTD, and I have gained so much more strength this past year. It’s a fantastic program that constantly nudges me out of my comfort zone. My form has also improved! The FB community is also excellent!
Samantha N. (verified owner) –
Going on my 1 Year Anniversary of this program and it has change my life. It keeps me pushing harder and farther than I could have imagined. Constantly being nudged out of my comfort zone!
Samantha N. (verified owner) –
Going on my 1 Year Anniversary of this program and it has change my life. It keeps me pushing harder and farther than I could have imagined. Constantly being nudged out of my comfort zone!
Ashley Betz (verified owner) –
One of the hardest things about working out at the gym is coming up with a workout plan every day. SBTD saved me on that, now it’s just on me to show up! Been doing this program for almost 2 months now and have already seen my strength increase. I plan on sticking with this program!
Anna Zeljazkow (verified owner) –
I’ve been using this program for the past few months. I’ve been going to the gym for years. This program increased my strength significantly versus when I would make up my own program. Even with a broken foot, I’ve been still able to keep up with the program (with a handful of modifications for leg days.)
Stephanie Williams (verified owner) –
After unsuccessfully sticking with CrossFit for about 2 years (I kept taking extended breaks and getting back for 2 or 3 months at a time), I found Meg’s program. It has completely changed how I feel about my body, I enjoy lifting now more than ever, and it has improved my mental health dramatically! I can’t say enough good things about this program, and I’m excited for where this will take me.
Kaitlin H. (verified owner) –
For the price of this program it can’t be beat! I switched to this because the program I was doing before was getting too expensive monthly for me. I’ve been making steady strength gains since I’ve started a few months ago, and the programming switches up just enough to keep you from getting bored but making sure you’re still gaining strength in your compounds! I love it and have recommended it to my friends.
Casey Brown (verified owner) –
I switched to SBD from a modified version of 5/3/1 because I was bored and not seeing strength gains. I love that I can expect some variations from week to week, love that there are substitutions for every exercises if I need them, and most importantly, love that my lifts are going up!!
Kelsey Sigala (verified owner) –
I am 4 days in and Stronger by the day is EXACTLY what I’ve been looking for. Challenging weight training that can be done effectively in my home weight gym. These workouts are structured, specific, and guided to take the guess work out of how to target different muscle groups.
I also have started to enjoy the Facebook community for encouragement and accountability.
Looking forward to seeing some real results with MegSquats!!!
Lauren Adamson-Jenkins (verified owner) –
This is the best strength programme I’ve tried, and I absolutely love the fact that it has both home and gym options. It’s been an absolute lifesaver through the panoramic!
samdane1986 (verified owner) –
I have been a member of this programme since day 1. When I started I was almost 2 years postpartum and had just flitted around different programmes, this has kept me consistent. I have achieved strength goals that I never thought possible, I have become stronger not only physically but mentally as well which in turn makes me a better mom and that for me holds no value.
I love the programming no matter the cycle but the community that has been achieved here is like none I’ve seen before, the form tips, motivation and support from everyone is incredible. So I thank Meg and Ryan for crating this programme, I can’t wait to see where my strength goes this year!
Yael Isler (verified owner) –
Started SBTD in March 2020- and well you know how that went. But then outdoor gyms reopened in my area and got to get back on the training train. I really love this program- it’s accessible, motivating, and the Facebook private group is so fun and uplifting. Highly recommend.
Reagan Clark (verified owner) –
I’ve been lifting for a couple years now but having a program like this makes it so much easier to progress!! Stronger By The Day is an amazing program!!
Brenda Mendoza (verified owner) –
I’ve been following this program for 4 months and love it. My deadlift has increased and just feel stronger overall. This program is tough but you get what you work for.
Anna Laura Hall Pacitti (verified owner) –
I started this program as my first program aimed towards powerlifting and it’s even better than I expected! I started in lockdown with the home program, and moved onto the gym program and they are both just so fun! It’s great to have a structured program so I don’t have to think about what to do, and the fact that every workout is different than before, using various techniques and different machines keeps it fresh and new. In just two months my lifts have already gotten stronger and I am seeing the progress on my body too!
This program is also extremely affordable as I am a broke uni student and this program has literally let me be able to follow my dreams and goals!
Shoutout to the Facebook group full of amazing hardworking and kind people. The added sense of community helps along the journey too. (Especially following the program from South Korea where I am all alone)
Meg is incredible and I highly recommend this program!
Ashley Kickbusch –
Great program with awesome variation. By the time anything begins to feel stale or repetitive, the programming switches it up. I’ve run 2 other programs in my time lifting and have found Stronger by the Day to be the easiest to follow that requires the least planning or thought on my part while being incredibly effective at increasing my strength gains. This program has been the push that’s given me the confidence to enter my first competition at 34 years old.
Pamela Caouette (verified owner) –
I tried so many different types of workout over the years but I’ve never been this motivated by a program. I started SBTD about a year and a half ago and I have enjoyed every single minute. Not only am I happy and looking forward to working out, but there’s the Facebook community that keeps me motivated on Rest days and the other members are always there to uplift each other. I’d recommend anyone to give this a try.
Alyssa Solbrekken (verified owner) –
I have been on SBTD for about 6 months now and am loving the program. I have made incredible gains in strength in that time, more so than I ever have before and I’ve been in and out of gyms for the past 10 years. The workouts are challenging but well programmed so that you have time to recover in between sessions. Would recommend!
Meghan Matt –
This program has been a lifesaver. Saves me so much time, totally affordable, and you get real personal trainers behind the scenes. Plus every exercise comes with a video, modifications, and substitutions. 100% recommend!
Isis Frausto (verified owner) –
I love structure and knowing why we’re doing certain exercises. SBD provides that and the lovely Facebook community that keeps you going even on days you don’t feel like working out. I’ve seen muscle gains over these past few weeks! Will definitely keep my subscription. 😊
Stephanie Thompson (verified owner) –
I’ve been on the at home version of this program since August, pausing briefly to complete Before the Barbell while gyms were open. Both programs are amazing. Since being able to follow the program more strictly I have gained so much strength. I can’t wait for gyms to open fully so I can start working with the barbell again!! You won’t regret joining.
Bryonna Anderson (verified owner) –
I’m the type of person who typically sticks to the same workout split and exercises because it’s comfortable to me. I started SBTD and got out of my comfort zone! It is simple enough for a rookie lifter like me to follow and each week is like a present I get to open😆 I’m loving the new things I’m learned along with the strength and gains💪🏼
Ariana Lutterman (verified owner) –
Truly the best value (and community!) for true badass, women-led programming. Hard to believe there is this much content, science, and videos/know-how for this price. Always feels like programming is intentional, just the right level of challenging, and I’ll be equipped with what I need to feel confident and like I understand correct form. Have upped my deadlifts over 70 pounds in two months and can’t wait to see what’s next. Thanks SBD team!
NoorEJahan Akbar (verified owner) –
I joined MegSquat’s program BECAUSE I really love what she does and I love her mission! I’m not one to pump pump pump my glutes like many of the IG fitness influencers. And I admired the fact that Meg is not like that, and she focuses more on powerlifting and some of the training in the program is nicely functional. Focused to increase strength. Not everything is about aesthetics!
I also love her personality, she’s funny, she’s sweet and she’s humble. Thank you so much.
And WHAT AN AWESOME LOGO!!!!! Just perfect 🙂
Arena See (verified owner) –
I’ve only been on this program for a few weeks but I’ve never felt so challenged in my life! The facebook community is a godsend and I’m always so excited to work out with new programming each week!
Kirsi O (verified owner) –
I’ve been on this program since July 2019, and it’s just awesome.
Being a personal trainer myself I don’t like writing my own program, I get too in my head and don’t stick to it. SBD takes all the guesswork out and sometimes even teaches me a thing or two.
I’ve gotten stronger, my technique is better, my physique is leaner, and it never gets boring.
This program is absolutely insane for the price. Next step up from this is a personal coach, and that would costs you hundreds or even thousands.
10/10
Amy Nichols –
Do it. Sign up. You’ll find strength of muscle and mind discipline.
You’re not too out of shape or old. Started at 44, overweight and now feel strong, challenged and have lost fat too!
The Facebook group will support you.
Rosalynn (verified owner) –
I’m on week 10 of following SBTD programming and I’m absolutely loving it. I can see myself running SBTD for a long time to come. I love how they incorporate progressive overload into every aspect of the program and I love being told exactly how much to progress by. All of my lifts have increased over the last 10 weeks (bench has gone up by 15lbs!), my biceps are popping, quad separation occured at week 8, and I feel strong as heck. I love the training blocks and how the whole program is organized.
Brittany Martinez (verified owner) –
I joined SBTD after joining before the barbell and it’s been amazing!
I committed myself and bought the 1 year!
After being on it for 3 months now I haven’t loved a program more! I love that each week the warm up is changing (you won’t get bored) and I love how everything is explained with videos and links! The Facebook community is so amazing and helpful!
Alexandria (verified owner) –
Love this program! I followed this program for about a year and saw great strength gains but took a break to try out another program and it just wasn’t the same. After a few months on the other program I bought a year membership for stronger by the day. The strength gains are unreal and I love that you work off your training max to continue to overload your lifts.
Alexandria Angst (verified owner) –
Love this program! I followed this program for about a year and saw great strength gains but took a break to try out another program and it just wasn’t the same. After a few months on the other program I bought a year membership for stronger by the day. The strength gains are unreal and I love that you work off your training max to continue to overload your lifts.
kari siegenthaler (verified owner) –
I love this program so much. I am a personal trainer and I hate to write my own workouts, simply because i’m writing so many for my clients. To have the guesswork taken out and easily supplied for me has been fantastic. Now all I have to do is go to the gym, get my workout in. I love the ways these workouts challenge my strength, and truly leave me feeling like a badass! HIGHLY recommend for beginners and experts.. 10/10!
Kassity Hietala (verified owner) –
I’ve been doing this program for just over 2 months now (started after recovering from a big surgery) and I’ve already been able to up my max on EVERY SINGLE ONE of my lifts from presurgery!! I actually enjoy every workout and can see the reasoning for all of them. It’s not just a thrown together program. Every workout has a specific purpose and works towards the goals of getting stronger!
I’m stronger than I’ve ever been, I have more confidence in my lifts, and I’m thoroughly enjoying what I’m doing. I can’t wait to see where the next year takes me with this program.
Ellie Gilbert (verified owner) –
I am absolutely loving Stronger by the Day and highly recommend it anyone who wants an affordable lifting programme! It’s easy to follow, super enjoyable and I’m having so much fun running it. I can’t wait to see how I progress!
Shannon (verified owner) –
Coming out of 2 gym lockdowns, a quarantine, 2 powerlifting meet cancellations, and a serious income drop in 2020, I was looking for a program that could help me reset my strength baseline and build new gains within my current budget. This one definitely ticked all the boxes. I believe the program to be newbie-friendly, while still being challenging enough for an experienced lifter, and is giving me some serious strength increases already. The variety of accessories is fun, but also consistent enough that you are able to set benchmarks and improve those numbers. As both a long-time lifter and personal trainer I can see the science behind their programming and it makes me excited to see what I can accomplish in the coming months. Though relatively new to SBtD, I anticipate maintaining my membership for quite some time to come.
Emma Sarovich (verified owner) –
I have only been doing this program for five weeks and already I have noticed a considerable increase in my strength and what I can lift. I have also gained muscle and definition and I feel fantastic. I love the variety within the workouts, including numerous exercises I have not done before. The cluster sets and giant sets are a fun approach and a great way to build strength and endurance. I have been recommending this program to a lot of people I know, both experienced and people just getting into the gym. The facebook group is also very supportive and uplifting. Cannot rate highly enough!
Kristina (verified owner) –
I like the exercises are easy to follow and the demos are perfect I was looking for a program change, I also like it gives me home options when my gyms close. you get so much more then you bargained for, for an amazing price
Amanda Tworkowski –
After many years in the gym trying different classes (Body Pump, KickBoxing, Spinning, Zumba, Bootcamps) and programs like BeachBody, I have FINALLY found the program that fits ME! I started power lifting 5 years ago and have never been able to find something I enjoy as much as SBD. I love the variety if offers for everyone and the fact that each exercise has a demo link to show you how to properly do it correctly without getting hurt. I also love the alternative options given in case you don’t have a certain piece of equipment. This is the REAL DEAL! I’m so glad I found this. Well worth it!
Kara Peninger –
One year later and this program has changed my life. I have never been able to stick with a program or consistently work out since graduating college, and now I’m consistently lifting 4 days a week and loving every second of it. This program is worth so much more than $8, but I love the low price allows me to invest in the whole health package.
Lauren Barnes (verified owner) –
I LOVE stronger by the day! I always wanted to get into lifting and first found Meg on the body builder app with a one month program. I was so excited when I found this program and I’ve been using it for over a year. I highly recommend it too all of my friends who start to consider lifting!
Andrea Montoya –
🌟THIS IS THE REAL DEAL!!🌟
Whether you have access to equipment or need a home based, body weight program, these expert coaches WILL provide what you NEED! I have never been stronger or felt better. These are the best informed coaches I’ve seen. PLUS, it is super affordable. I am an improved version of me bc of Strong Strong Friends. I invite you to BE ALL YOU CAN BE!
Terri Carney –
I really love the at home program. I’m still waiting to go back to the gym and start back on the gym program.
Alex Brooks-Schrauth –
After decades of “working out” for what ended up be the wrong reasons for me, I found Stronger By The Day. It has a great progressive program, verbal and visual hints/tips/demos, and involved community. This program allowed me to uncouple aesthetics from exercise. That alone was a game changer for me. I have not only built strength in lifting, but strength in my self talk and esteem. Great gains at the bar, and even more impressive gains in my identity and worth. I never knew what I was capable of before this program.
Mina Bolduc (verified owner) –
Currently I only do the at-home bodyweight path that I’ll add dumbbells or other items to, and let me just say, I’ve never followed a program that kicks my butt more than this one does. It feels so rewarding to finish each workout day, and it helps me sleep better at night. Plus, my partner interrupted me once and said “your shoulders look good” – which I can only attribute to SSF.
Sarah Bento-De Sousa –
I’ve gotten stronger and more confident running SBD! Going to follow it for years to come
Natalie Esquivel (verified owner) –
I’ve been using SBD for 3 months and as an intermediate lifter I highly recommend this program based on my results thus far. The program is highly recommended for beginner and advanced lifters. Highly detailed videos and explanations of each exercise. Macrocycles are thoroughly explained therefore you know the end goal for each cycle. For the price, I feel like I’m somehow scamming them. The programming is that good! I have no guilt supporting their other businesses because their program is so inexpensive. Glad I can support them! Truly worth the price!
Simi –
An awesome varied program that encourages progression and build up over the weeks and months! I love how challenging the workouts feel and the improvements that I am constantly seeing!
Thank you for bringing back my love of lifting!
Rachel –
I love this program so much! I have increased my strength so much over the last year. I love how the program changes every couple of months as well so you keep progressing!
Angela Wong –
I’ve been doing Stronger by the Day for about 6 months now. This program totally exceeded my expectations. I had lost a ton of weight through cardio and was feeling burnt out at the gym. SBD has totally helped rejuvenate that. I have a new passion for strength. My goals for myself are no longer appearance based but strength based. I love that we focus on something different each cycle and the community is great. I am so much stronger and confident. I’m super proud of what I’ve been able to accomplish and incredibly excited for what I know I will be able to tackle.
Lauren Lavy (verified owner) –
Before joining Stronger by the Day, I was picking and choosing whatever I felt like doing at the gym without a set plan. After 5 weeks on SBTD, I have noticed a huge change in my strength, muscle development, and confidence in the gym. This was exactly the program I needed to guide me through workouts and challenge me to be better.
Layla Marefat (verified owner) –
What an amazing, fairly priced program! I have made it through 1.5 cycles and I improved my squat strength so much and feel like I’m well on my way to achieving my first pull up. The workouts are challenging and have plenty of instruction and modifications if needed. So glad I found this program!
Emily –
This is the first program I’ve been able to stick with, and it is the BEST. All my lifts have gotten stronger, I’m more confident in the gym, and I feel so great. Join this program, you will love it!!
Abigail –
This program has changed my life! I’ve been on Stronger by the Day for almost two years now, and I cannot get enough. Not only have a I put on a considerable amount of muscle, added 200lbs to my SBD total, and learned a better relationship with fueling my body, but I have also experienced an incredible mindset shift. This program will teach you to focus on what your body can DO rather than what it looks like.
Danielle Robbins (verified owner) –
I’ve been following this program for about 6 weeks now and I love it! I started with 2 weeks left in the squat block and still PR’ed my squat by 5lbs. Now, in the pull up block, I can honestly tell 4 weeks in that pull-ups are getting easier!
Although I have been lifting for several years and have been doing CrossFit for the last year, I am a novice when it comes to following a strength training program. This program is very easy to follow. All the resources you need are available on the website so you can actually understand the programming (I had never even heard of RPE before SBTD).
She has GIFs with explanations conveniently linked for each movement so you can make sure you are performing each movement correctly. Also, I love that she included substitutions and and alternative ways to perform the prescribed movement (cable v. band).
I have been telling all my Buff Chicks to try it out! Seriously, the programming is worth more than $8/month. GO TRY IT AND GET STRONG AF!💪
Danielle Robbins (verified owner) –
I’ve been following this program for about 6 weeks now and I love it! I started with 2 weeks left in the squat block and still PR’ed my squat by 5lbs. Now, in the pull up block, I can really tell 4 weeks in that pull-ups are getting easier! I’m also loving the cluster sets in this block of training.
Although I have been lifting for several years and I’ve also been doing CrossFit for the last year, I am a novice when it comes to following a program. This program is very easy to follow. All the resources you need are available on the website so you can understand the programming (I had never even heard of RPE before the program).
She has GIFs with explanations conveniently linked for each movement so you can make sure you have proper form. Also, I love that she includes substations for different movement or alternative ways to perform the prescribed movement (cable v. band).
I have been telling all my other Buff Chicks to try it out! Seriously, the programming is worth way more than $8/month. GO TRY IT AND GET STRONG AF!💪🏻
alyviasteenhoek (verified owner) –
STBD is the best program I’ve ever used. I loved the squat focused block (last training cycle) and having a clear plan of attack each day in the gym. Would 10/10 recommend to any level of lifter!!!
Anupama Saha –
This program is perfectly designed with different focus points each mesocycle, charted progressive overload, and substitutions for equipment. You will NOT find another program like this, and you definitely can’t beat the price! Join now and you will not regret it! <3
Laura –
I’ve been doing this program since September 2019 and I absolutely love it! As someone new to weightlifting this has taught me so much and helped me with my strength and confidence. Meg and the team are doing a great job in building a supporting community around this program and giving quality programmes that work with constant progression over time, building life long habits. I recommend SBD every time I get the chance and will continue to be a happy member of SSF family 😊
Jiovanna Rodriguez (verified owner) –
I can’t say enough how amazing this program has been for me! I am 5 months post baby and thought I would never feel strong like before but this program is definitely exceeding my expectations! I love the demo links especially because there are things I have never tried and I love feeling challenged every week! This program has helped my anxiety because I can leave it with the bar and I love that I am setting an example not just for my son but my baby girl that women are strong too. Thank you Meg for giving me a way to be strong and be the change!
Hannah Campbell –
Love this program! Not only is it cheap, but it comes with demos and variations! You also get a Facebook group to communicate and chat with other members in the same program!
Hannah Campbell –
I love this program! Not only is it super cheap, but it also comes with a Facebook group! Now I have a whole community of people
I can talk to about the program and all of our progress!
Feliciti Krug (verified owner) –
This is the best program! I don’t have to think (ok maybe just calculating 87.5% here and there lol) I just log in and follow along every week. Its very well put together and thought out. I have been consistent for 4 months and have gotten so much stronger, I can’t recommend it enough! Also, have you seen that price!? 10/10.
Mariana Livingston (verified owner) –
This program is AMAZING! I had been lifting before but just felt like I was taking too long to see any results after a while. I stumbled across this program and Megsquats several weeks ago and decided to give it a try. I LOVE it and totally recommend, and I plan to follow this for years to come! Thank you Megsquats and team!
Kristine Willis (verified owner) –
I have never actually looked forward to a workout the way I do following SBTD. I love that there’s a general formula & structure with plenty of variation – perfect way to get stronger without getting bored. And the FB community is invaluable!
Michelle (verified owner) –
I have been using this program consistently for the last two months. I graduated from playing college lacrosse lost my motivation and discipline for a year after. Once I started this program I fell in love. I have become the absolute strongest version of myself following this program and so excited to continue. I love supporting Meg’s brand because she wants women to feel strong and comfortable in the gym and this program has definetly propelled me into feeling more confident!
Stephanie Martinez –
Loved this program! It gives a proper warm up and strength training!
Ashley Haley –
Love this program so much! I love the strength based approach. The workout is challenging without overdoing it. I feel strong coming out of every session.
Joni Granados –
Absolutely LOVE this program. Its not too long or difficult that I cant get through it but not too easy so I’m able to push myself and see amazing results. The program switches up a bit every 4 weeks or so making it impossible to get bored. I also love the access to the facebook group. I have met so many amazing people with great advice and it makes me feel like we are all in this together. Normally I would have to pay $40/month for a program like this but at $8/month it is a huge bargain. Thanks MegSquats and the rest of the team at Stronger By The Day
Jenn Wakefield –
I have been following Stronger By The Day for over a year and love it. I have been lifting/strength training of almost 20 yrs (starting in my teens). I love the continuation of the program, with each mesocycle building on one another.
A program Not trying to reinvent the wheel. Just good old fundamental strength training, that brings results.
Jenn Wakefield –
I have been on the program for over a year and love it. I have been lifting/strength training of almost 20 yrs (starting in my teens). I love the continuation of the program, with each mesocycle building on one another.
A program Not trying to reinvent the wheel. Just good old fundamental strength training, that brings results.
Angie –
Stronger By the Day relieved my gym anxiety by providing a solid program that fits my strength goals. I’ve been doing both the gym and at home program for a year now and planning to renew for another year. I’ve also recommended the program to friends and family.
Thank you Meg and the SBD team!
Lauren Dvorak (verified owner) –
I am on month 18 of SBD and I love it! Lifting weights is one of my favorite forms of exercise and Meg’s program has helped me progress in more than just strength. I love the structure and the fact that there are exercises to sub in case you do not have the means for a specific movement. The FB community is so close knit and I love that I am able to support and represent such a great role model.
Kaylac (verified owner) –
I had been following previous powerlifting programs, switched to more stability and endurance work, then finally came across SSF. Seriously within 2 months I started to see myself making gains and really enjoying working out again. Everything is set out for you, love the demos included, and it always feels like such a good workout. Love how they help you keep track and move those training maxes up!
Kayla (verified owner) –
I had been following previous powerlifting programs, switched to more stability and endurance work, then finally came across SSF. Seriously within 2 months I started to see myself making gains and really enjoying working out again. Everything is set out for you, love the demos included, and it always feels like such a good workout. Love how they help you keep track and move those training maxes up!
Alexandria Vandall (verified owner) –
I started this program the beginning of November and I already feel stronger and have more confidence. The program supplies everything you need to know with gifs, videos, and instructions on how to do the exercises. Easiest program I’ve tried to follow yet. The support system with the group is also a huge plus!!
Alexandria Vandall (verified owner) –
I started this program the beginning of November and I already feel stronger and have more confidence. The program supplies everything you need to know with gifs, videos, and instructions on how to do the exercises. Easiest program I’ve tried to follow yet. The support system with the group is also a huge plus.
Shannon Jewell –
I’ve been doing the at home program for 5 months and have gained so much strength. More than other programs I spent years following. I really love how adaptable this program is.
Katherine Costantini –
I’ve been on SBTD for a year and a half now and I love it! It’s a great value for the price and comes with both an at home program and a gym version. What I like most is that the program is smartly designed, each block is programmed for a different goal (pull-ups, bigger squat, bigger deadlift, etc). This is the longest I’ve ever been on a program and I’m still excited and motivated!
taylor.ee.smith –
I love this program! I was on the gym program for about a year prior to Covid hitting and have really loved the at home program too.
Natalie Streeter (verified owner) –
This is a great program for building strength and at a price point anyone can afford. The links to gifs make it so easy when I’m not sure what a movement should look like. I have made huge progress with this program in just 3 months. The community is so supportive as well. It’s seriously the best!
irynapolto –
This program is amazing!!
When I first started working out I was not seeing the results I wanted as I wasn’t staying consistent and to be honest had no clue what I was doing. I was program jumping a lot as I was not seeing the results I wanted. Once I found Meg’s YouTube channel I was amazed seeing a strong woman and was inspired to start my own powerlifting journey but I had no clue where to even start. When Meg released this program I jumped on it, no questions asked. It was the best decision I have ever made. This program has allowed me to become stronger from the inside out and it allowed me to achieve my goals and I was able to compete in my first powerlifting competition. I am so grateful for Meg and the team and for the amazing supportive community they have created. This program has complete changed my outlook on the gym and fitness. I no longer workout just to “lose weight” (even tho there’s nothing wrong with that) But now I go to the gym everyday excited about picking up the barbell and getting stronger every time.
Emma Nunez –
When I started SBTD I had no muscle, no experience with a barbell and was cardio obsessed, focused on losing weight. I start SBTD 2 years ago and just went 9 for 9 in my first powerlifting meet! Meg has influenced my life in a huge way, but this program and the community of support it comes with has influenced me even more. 10/10 recommend!
irynapolto –
This program is amazing!!
It has allowed me to reach goals I never thought I would. When I first started working out it was just so I could lose some weight but I wasn’t staying consistent and was program jumping a lot because I wasn’t seeing the results I wanted. Once I found Meg’s YouTube channel I fell in love with powerlifting and I decided that one day I will compete. Once she released this program I jumped on it, no questions asked. This was the best decision I have ever made. This program has empowered me and helped me change my whole outlook on the gym. With this program I was able to achieve my goal and competed in my first powerlifting program. I am so grateful for Meg and the team for helping me find my strength and for the amazing community they have created.
Holly Cammidge (verified owner) –
I am nine weeks into this program and am in love. I have lifted on and off but with no structure and am already feeling so strong and making gains. I adore the communities group – they are inspirational and supportive. Nicest group I have ever been apart of and I get so excited each Sunday when the program comes out.
Christen Lutz –
I started SBD when COVID hit and was doing the body weight program and loved it! When BTB came out I switched over to that and am also loving it. I don’t have a lot of barbell experience so I’m very excited to jump back into the full program with a lot more comfortability and ready to make more progress and strength gains!
Quinn M. –
I’ve been a member since it began, and this program has really helped me advance in ways I never could before. I’m a firefighter, and there’s so many different ways we’re expected to be strong. I tried this and the nutrition program and both have just improved my life so much.
During the COVID shutdowns, I panicked at first. Then they startled adding a bodyweight program as well. Now I can stay safe for those who depend on me and stay in shape for them as well.
11/10, definitely recommend this program.
Ramonette Parayno –
I love the program! You can definitely see yourself getting stronger with this program! I definitely recommend this program to all my friends!
Ilana (verified owner) –
I’ve been a member for almost 3 years now (wow can’t believe it’s been that long) and I truly love this program! I highly recommend for both people new to lifting and experienced lifters. The program is super diverse and is constantly evolving, which I love, and I really appreciate the videos and guidance on how to perform the exercises. An absolutely amazing program!
Bonnie –
I’ve been powerlifting for 10 years. I’ve never hired a coach; I’ve only done my own programming or paid programming. This is the BEST program I’ve used. I’ve been on SBTD for about a year and a half, and I freaking love it. There is so much planning, consideration, and thought put into this program. I never get tired of it. I love how the focus of the blocks change to keep things fresh. I don’t see myself ending this program any time soon. I’m in it for the long haul.
Adrienne Terrell (verified owner) –
I absolutely love this program! I love that it gives me direction for my training and pushes me harder than I would push myself if I write my own workouts. I love the gifs that demonstrate moves I’ve never done before. I love the Facebook group. The people there are helpful and supportive of everyone. I love that they have alternative exercises for each move! When my gym was closed, I was still able to do the program with limited equipment at home. I love the variety of exercises, it keeps me from getting bored- but it’s also focused, so that I know there is a reason for each prescribed exercise. I couldn’t ask for anything more!
Stephanie –
I’ve been doing SBTD since the beginning, and it continues to be my favorite program almost two years later. I’ve gained strength and a better grasp on what it takes to get stronger, but even better than that, I’ve gained a deeper appreciation for what my body is capable of. Thanks to Meg for an accessible program that keeps me on my toes and getting stronger!
Valery –
I’ve been a member since day one and I absolutely love it!! I’ve noticed a difference on all my lifts. Over the months, I have been able to encourage some of my friends to join as well and they love it too! It’s awesome that there are both at home and gym programs to get us thru all the craziness. Thank you
Omara Bess-Rosa –
I’ve been on this program for about 2 years. It’s increased my confidence in barbell work and my strength has continued to go up. The explanations and videos help with form and make it easy to follow. I would 100% recommend this program! Honestly, with how cheap it is, it’s a steal. Other programs can be easily more expensive and have half of the support. You won’t regret joining!
Jessica Maldonado (verified owner) –
I’m new to this program, but I’m loving it! I feel challenged every workout, and I adore the Facebook group. Especially during covid, it’s great to have a group who’s as excited as I am about my lifts. In my first 4 weeks I’ve made significant strength gains as well.
Caitlin K. (verified owner) –
I’ve been following Stronger by the Day programming for about 5 months now. When I first joined, I was feeling really burnt out on exercise of any kind. The variety in the program and the support of the Facebook community got me excited about lifting again. I’m now consistently lifting again and it’s going great! My squat max jumped up 25 lbs during the squat focused cycle! I have an annual subscription now.
Tricia Kelley (verified owner) –
I love Stronger by the Day. I had to pause my membership between March and October of 2020, but I’m so happy to be back to the program and the community. I’ve already gained increases in my training maxes in the month I’ve been back. The programing is fun, but concise – no fluff. Moves and order are programed to maximize gains. You’ll sweat, you’ll push yourself, and you will get stronger.
Stephanie Courts (verified owner) –
This program has totally reshaped my outlook on the gym, nutrition, and my body! I’ve seen HUGE strength gains since starting 6 months ago. I’m more focused on strength, health, and performance. Before I was so focused on appearance and weight. I would recommend this program to anyone who is comfortable with a barbell and is looking to get strong AF! 10/10 💪🏼🔥
Brittany Flanagan –
I’ve been in and out of the gym for years. Struggled with gaining muscle and strength. Ive tried multiple programs and they never seemed to be inline with my goals. I actually did Meg’s program on Bodyspace and loved it. That’s when I followed Meg on IG and heard about SBD. I signed up with about 3 weeks left of the deadlift block and was still able to make gains. For me, this program is perfect! It keeps me engaged. I can still supplement and change things where I need to and I’m getting stronger. I recommend it to everyone who asks me fitness advice and all of my friends and family!
Kasey Hilton –
Gained a lot of strength and size while on this program! I love the goal of getting a barbell into every woman’s hands. This program taught me A LOT about strength training and the way I train will never be the same,
Kayla Nichols –
I adore this program! I’ve been running it for almost a year now and my strength has increased every month! Especially through COVID-19, having this program to follow has helped keep me sane.
km199623 –
I used to write my own programs prior to Stronger by the Day, and gym life has been so much easier since following this program! Each week is slightly different than the week before, so I don’t get bored with doing the same workouts. I’ve seen great progress in my strength also!
This program is friendly for all levels, and I love that there are demos of each lift/exercise. Alternatives to each exercise are given as well, so this program is adaptable.
You won’t find this quality of program for this price anywhere else.
Danielle –
I love Meg’s Stronger by The Day program.
It has helped me be confident in lifting, eliminates me figuring out what workouts to do, and I love that she has demos of each workout.
BONUS- the community group is amazing and supportive!
Erin –
I’ve been with this program from the beginning and still love it!! They have also provided the tools to get through this pandemic with home workouts. Big fan!
Moriah Colby (verified owner) –
Stronger By the Day is an amazing program. I’ve been on the program for a year, and am now just on a temporary break as I prepare for my first powerlifting meet! I’ve made astounding progress in my first year of powerlifting with this program. I recommend it to anyone who is looking to get into lifting!
Andi (verified owner) –
Love that you get the traditional and at home option each week. Lifesaver since this year has been crazy ❤
April Mcdermitt (verified owner) –
I’ve been following Mesquats for years on YouTube and Instagram. And due to 2020 and covid I started her program. If I would have actually looked into this sooner I would have joined sooner. Loving the workouts. Gym and home. And the Facebook community is awesome!
Liz K (verified owner) –
I’ve been lifting for about 3 years now. I found Megsquats on Instagram a few years ago, and loved seeing how strong women can really be. Meg’s YouTube video on how to get your first pull up really helped me get my first pull up after trying to get one for almost a year. Then, she made a video about who programs are for, and after not have been following a program for a while, I decided it was time to get back on one and was sold. Found hers, and love it so much! I love how she’s true to her beliefs, she doesn’t charge as much as most people do, because she really just cares about people getting stronger. I’m also excited for her supplements because I really love what she wants to do for the fitness industry and women!
Nicole Pearce –
This program has increased my PRs on every single lift. With focus on the three main lifts plus accessory workouts, it’s a very well rounded program. Don’t let the price fool you, you get so much more than $8 worth!!!
Lila Borden –
I LOVE this program!!! It has built my confidence in the gym so much and I feel myself getting stronger through each week. It is WELL worth the price and the community that comes with it is amazing!
Reecha Das (verified owner) –
I started SBD around 3 months ago during quarantine and it’s been an AMAZING experience! I’ve tried both the at-home and the gym workouts and they’re equally great! I used to do CrossFit but since I recently moved and needed a new routine, I thought I’ll try the sample SBD program. After one workout, I knew this is the program for me. Mainly because there’s so much thought put into the programming. I appreciate that Meg builds this as a long-term/lifestyle program as opposed to the many short-cut 8 week “change your body” programs. I also appreciate that the focus of the program is on getting stronger and is welcoming to people of all sizes and abilities. With each movement prescribed, there are several substitutes listed so if the gym is too busy or if you don’t have the equipment or you can’t do a particular movement, there are other ways to make sure you’re getting the most out of your workout. The best part is that program for the week is updated on Sunday so there are always fun surprises to look forward to and it ensures that you don’t get bored!
Margaret C –
I’ve been a long time followed of Meg and on this program since it began. Her message of getting a barbell in every woman’s hands is what sent me into my passion of powerlifting. Every single major lift has gone up for me at least 100 pounds and I’m still hitting personal bests every new block. I couldn’t recommend this program to any more!
Christine (verified owner) –
I love this program and community. After I had my baby I was STRUGGLING to get back into working out because my motivation was just gone. I found Meg on YouTube and haven’t looked back! I’ve gotten so much stronger and I don’t have to worry about planning any programming myself which is great. I know when I get to the gym exactly what I need to do and it’s so convenient. I went from a 60 pound deadlift to 185 in just a couple months.
Cher (verified owner) –
Best strength program ever! I love Meg Squats and look forward to the weekly programming. This program has been a game changer for me and the price point cannot be beat! And now supplements?!? I cannot wait to try them!
Marie-Claude Santerre –
Perfect training with Perfect coach
Member since day 1☝️
Marie-Claude Santerre –
Perfect training with Perfect coach
Membre since day one☝️
Kristi McDowell –
I love everything about this program. I’ve only been doing it for a year and a half and I’ve added 150 pounds to my lifts. Awesome price and awesome community.
Alejandra Enriquez (verified owner) –
I’ve been using this program off and on for the last several months. With gyms closing, this program has been a lifesaver. The at-home workouts kicked my butt! Now that I have weights again, I already know that the lifting portion will turn me into the strong beast I’ve always wanted to be. The price is also so worth it too. Thanks, SBD team, for making this program accessible for folks!
Brittany Michaelson (verified owner) –
This program is the first one that I have tried that has me WANTING to go to the gym with 100% consistency. With a crew of strong strong friends to lean on through social media this program also provides an entire community that knows exactly what you’re going through and is never anything but helpful. Aside from that the gains have been insane, stronger by the day is truly spot on and the resources on the site as well as the videos on the megsquats youtube channel have me constantly achieving new PRs and feeling powerful. One side note is the GIFs and explanation for each exercise have been so much better than a whole video like many programs use, they load fast which makes them super convenient to check when you’re actually in the gym for a quick refresher. I truly recommend this to everyone I talk to especially someone who is looking to take their training to the next level by getting on a structured program in an environment that is supportive and is not intimidating.
LeighAnn (verified owner) –
Meg and the team have created an amazing program for such a low cost. It’s been such a weird and difficult year for so many folks but this program got me through a lot of that. I have to admit that I’m not always consistent and have missed months at a time which of course I know won’t provide optimal results for me but every time I get back on track and focus on how strong I feel when I’m lifting weights I feel my best self. I feel like I can always pick back up and continue to make the best progress for me I can. I know eventually I will get to where I want to be with this program! Having the GIFs as demos is amazing. The Facebook group is so supportive and a great benefit as well. The program is for anyone! My boyfriend loves to do it with me too!
Emma Oelkers –
I’ve been running SBTD since the start – I began immediately after finishing Meg’s bodybuilding.com program and I knew with the progress I made with that alone this was going to be good. In the ~1.5 years since I started I’ve added almost 200 lbs to my total and countless confidence to my ability. I always recommend this program to people wanting to get into something more structured and the extra community only adds to my rec. Regardless of level or experience I think you’re going to get amazing gains from this program.
Andrea (verified owner) –
I love SBTD! I’ve been doing the program for about 4 months and I feel so strong. My weights have increased in all exercises, and the program pushes me to progressively overload each week.
Annie layton (verified owner) –
I’ve been doing this program for a month and I LOVE IT. I have always had a hard time getting strong.. in fact I had a personal trainer tell me that I wouldn’t get very strong. Turns out he was wrong, and I’ve already been able to add weight to all of my lifts and improve my pull-up negatives. THANK YOU for this program!!!!
Katie Gilbert –
Strong by the Day is such an affordable and versatile resource. I appreciate knowing I can go into the gym with a plan and now that I can still get a workout at home. Both ways knowing I can grow in strength. Very grateful to the SBD team!
Jacqueline Ramos –
I came to this program after years of CrossFit and I never looked back. It updates every Sunday and it preps me for the week. It gives you scaling options(love this) great program!
Erin Breid (verified owner) –
I love SBTD! I’ve done both the gym and home programs and they’re both excellent. I like the fact that the workouts change every week – it does not get boring, and we keep getting stronger! The demonstration gifs are helpful, and I like that there are substitutions available (especially useful if you are working out at home with limited equipment). I would not hesitate to recommend SBTD to anyone who is looking to get stronger!
Daniel Erickson (verified owner) –
My wife and I both follow the program. It’s great to be working on various blocks with primary and accessory lifts.
This last block I really feel like all the hard work is coming together
Alyssa Casill –
I have been running this program since the beginning and my love for it has only grown! The home options during quarantine have been a lifesaver, I continued to make significant progress and once I got back in the gym I was back up to my old numbers in no time!
Nicole DiLeo –
Easily the best strength training program I’ve been on. Thanks, Meg!
T. –
SBTD has been a blessing during quarantine. After moving and no longer being able to see my trainer, I had been planning to start the program and then The pandemic hit. SBTD has given a needed dose of routine, as well as given me home workouts that are more challenging and varied than I would have been able to give myself. I joked I was going to come out of quarantine jacked but it’s looking more and more possible every day!
HEATHER SILVIOUS (verified owner) –
I have been a sbd member for over a year now. I love how varied the programming is. Each block is well designed and I never get a chance to get bored. I love the options of a home workout since gym access is inconsistent right now and even the gym workout is simplified for those of us with home gyms and no machines. I am almost forty and I’m stronger than I’ve ever been.
Amy Kurtz (verified owner) –
This is exactly what I’ve been looking for for quite some time. I had to leave 1:1 coaching a few years ago and never found a good fit with similar gains.
My friend told me to follow Meg on Instagram, which is how i stumbled on her program. I tried the sample week and was hooked. The challenges I’d been missing, the soreness i was craving – all here. After being a subscribed member for almost a year now, I’m finally achieving the gains I’ve been seeking. Even the at home program is good (I will always prefer the gym- but covid). And the online group is nice (even though I don’t interact too much)
My only feedback? Create an app/user friendly webpage! Otherwise, I don’t think you’ll find more bang for your buck.
As someone said above— from the bottom of my squat, thank you for being the positive in my quarantine life ☺️
Callie Hogan –
I have been following this program for over a year now and good not be more happy with my results! I am not one looking to lose weight but have a focus on gaining strength! This program has fit my needs perfect! I am never bored or tired out by the programming since it switches every block. I have enjoyed the variety of the program and the ability to fix on something different each block! I can’t wait to see all the pr’s I continue to make while on this program!!
Marj Askins (verified owner) –
I love this program!!! I’ve been training powerlifting on my own for a while but it’s so much better and more rewarding with a program laid out so thoughtfully and with challenging but achievable goals for each cycle. Not to mention, you just can’t beat the price.
Jessica –
Absolutely love this program. Extremely affordable, gets me to push myself, and I don’t need to think about what to do when I get to the gym.
Michaela Benton –
I just started recently, and I’m still building my home gym. I love the amount of alternative options this program gives. No matter what I always have an option. I already feel so much confident in my movements. Getting stronger by the day!
Wendy Hall (verified owner) –
There are a ton of programs out there but NONE come close to the strength gains I’ve earned while doing this program. The price – fantastic. The workouts – change Every Single Week! The community – 100/10, I highly recommend. Lastly, the Bubble Butt gains I received after yesterday’s Deadlift day, well, my husband is very very happy. I’m telling yah, you can’t go wrong with this program!
MC –
This program has been a total lifesaver for me during this crazy year! I came across SBTD when I wanted to focus more on building muscle and set back from the high intensity work I’d been doing for years.. I signed up in February, and I have gotten SO much stronger. The programming is super smart and provides progressive overload every week. I have yet to get bored with the programming here because every week is a bit different.
MC (verified owner) –
This program has been a total lifesaver for me during this crazy year! I came across SBTD when I wanted to focus more on building muscle and set back from the high intensity work I’d been doing for years.. I signed up in February, and I have gotten SO much stronger. The programming is super smart and provides progressive overload every week. I have yet to get bored with the programming here because every week is a bit different.
Chelsea Wright –
I LOVE THIS PROGRAM! I’ve been using this program since it first came out and I love it. I’ve gained strength, confidence and enjoy the workouts. The format is easy to read and understand.
I suffered from injury and had to have my appendix removed during this time. Meg and her team have made it easy to “jump back in” and be back to making gains as usual.
Thank you Team Megsquats! You are the BEST
Lisa Indish –
I have run Meg’s program since January. Since then, I’ve increased my 1RM by 50 lbs on squat and deadlift and by 25 lbs on bench. This program is amazing and very adaptable. I haven’t always been the most consistent and I’ve still seen significant gains. I cheated on her for two weeks and came crawling back begging for forgiveness. She should charge more, considering there are both a gym and home program, demo videos and a support Facebook group available. My only wish is an app but I can live without!
yaelsarigg –
I’m the strongest I’ve ever been on this program (after around a year or so on this program), but more than that, it’s a program that makes me truly look forward to lifting every day. It’s the perfect balance of a challenge—there are definitely some days I’d rather lay on the gym floor than do another set of step-ups—but I never feel like I’m working out without a purpose. Each movement is obviously selected with a lot of careful thought and planning, and overall the program structure itself is so easy to follow. It makes progressive overload so simple to achieve. And it’s well balanced between upper body and lower body, too, something many programs designed with women in mind fail to accomplish.
Ultimately, for the cost of the program, what you get in return is a steal. Grateful to have found this community of lifters (The SBD Facebook page is a nice bonus!) and to have a program that I can see myself staying on for life.
Isabelle Holmström (verified owner) –
I love that this program gets updated each Sunday, that way it adds the little bit of (good) stress to not want to fall behind, but not so much I get anxious and feel bad if I am sick or miss a workout-day. For the first time in well… ever I have consistently worked out 4 days/ week for more than 4 weeks in a row.
The program worked really well for me to get into as a very weak individual. It is quite a challenge especially the brutal supersets, but I love the progress I am seeing. I can see some small definitions on my arms now. I can’t wait to see where I am at in a year :3
I also appreciate the hell out of the small gifs that helps me understand how certain lifts are to be executed. I think the only current negative I have to say about this program as it is now is that the workout can be quite long, especially if you are diligent in completing the warm ups and the website is quite slow.
Mandy –
SBD has been a game changer for my training! I found Meg and SBD when I was looking to switch from HIIT/CrossFit style workouts to focus more on strength and muscle building. I’m on week 12 now, and it’s exactly what I needed. The programming is intelligent and provides progressive overload for any level of lifter. There’s focus on the major lifts with plenty of accessory work to make those aesthetic gains and fix weaknesses. I’m someone who gets bored easily with programming (SL 5×5, Starting Strength, etc bore me to death). I have yet to lose interest here because every week is different.
It’s awesome that the SBD team is offering a complete bodyweight program in addition to the regular workouts. I’m so glad I have these workouts and the SSFs in my life!
Ashley Haley –
I have been searching for a great program for a long time. I have done several short term programs. Some of them I liked, some of them were just ok but at the end of the program, I had to repeat it or find a new program. It is always while I am searching for the perfect program that I fall off the wagon and move fitness to the back burner.
Stronger by the day is exactly what I need. The program and lifts are the types of exercise that I love and it keeps going so I don’t have to repeat the program or look for the next one. I love that the goal is to get progressively stronger. The program easily fits any lifter level. I am so happy that I started Stronger by the Day! I wish I started sooner!
mr.wiskers24 –
This is the best program out there. Honestly I’ve tried a LOT! How can you go wrong for $8/month?? She is so real she even did an at home body weight workout for quarantine… helllooooo seriously guys?? Who else would do that for you? Oh yea and the best part? For me anyway.. is there are like gifs of her showing you how to do the moves. For ppl like me who need visuals it’s great! Takes a lot of waisted time away .. searching YouTube for demos… I mean I think it’s the best. LOVE IT! ❤️❤️❤️ 😊
mr.wiskers24 –
This is the best program out there. Honestly I’ve tried a LOT! How can you go wrong for $8/month?? She is so real she even did an at home body weight workout for quarantine… helllooooo seriously guys?? Who else would do that for you? Oh yea and the best part? For me anyway.. is there are like gifs of her showing you how to do the moves. For ppl like me who need visuals it’s great! Takes a lot of waisted time away .. searching YouTube for demos… I mean I think it’s the best. LOVE IT! ❤️❤️❤️
Sophie Hollis –
I cannot fault this program and the team! I am so impressed with the progress I have made over the past 3 months already and I couldn’t have done it without Stronger By The Day. Not only have I gained strength, but I have also gained confidence and a new perspective of seeing my body for what it’s capable of and what it can achieve – not just what it looks like. I was really nervous when I had to stop going to my gym during quarantine that I would lose my progress and momentum. But the incredible home workout section has kept me sane and still progressing! I am learning to handle my bodyweight in a new way of training and feel I am improving every week as well as burns in muscles I didn’t realise I had!
The value for money is insane and I am so happy to be a part of this Strong Strong Family. You can’t beat the motivation from other members on the Facebook group!
Kristen Honey –
If you’re thinking of following SSF, just so it!! SSF is nothing short of amazing! Meg and Ryan do a great job writing a program based on science that works and delivers results. Plus you can’t beat the Facebook community and interaction that’s included! 5 stars ⭐️ ⭐️⭐️⭐️⭐️
Liz Rylance –
I have been a Stronger By The Day subscriber for about 6 months now. I have been lifting weights for about 10 years and was feeling frustrated because I was just spinning my wheels and not making any progress. This program changed that. I love being confident that the program is designed to help me progress in all my big lifts, and all the exercises are easy to understand and perform. The fact that every day and every week are something new and different is awesome too because that means I never get bored.
Since the gyms closed, I have been following the at home workouts as recommmended. I’m not gonna lie, I didn’t think they would be challenging but they definitely are. I’m feeling doms in places is didn’t know existed and I love it. I feel like I will continue this program as long as it exists. The value for the price is amazing. I also love the Facebook group. The comraderie, positivity and helpfulness of the members can’t be beat. Never any drama there!
Virginie Desgreniers –
From someone who was already powerlifting before with expensive trainers (not that they weren’t worth it), this program is very very effective! I had less money because of starting school and was looking for alternatives since I love powerlifting so much. I had been following Meg for years and saw an instagram post and thought “why not try”. Before I thought it was geared for beginners, but quickly saw it was adapted to everyone and really worked on mobility and weaknesses too. They use many types of training techniques to make you stronger 🙂 Honestly I have improved so much on this program, especially in squats! I love that they make good training so affordable for those that don’t have many alternatives.
Recently I had to switch to bodyweight workouts and that alternative program is also surprisingly challenging and fun! I did not expect to like it and to actually feel challenged by bodyweight moves. Again it is varied and uses all types of variations to work on different types of muscles and mobility.
The community is amazing, I wouldn’t want to not be a part of it anymore. I’m part of many facebook groups and this one is by far the most helpful and positive. If you ask a question, chances are the commentors are actually knowledgeable 🙂
Branwen Maden –
I love this program! Been doing it for a while now, and when I was able to get into the gym, it was such a great workout. Loved how it was split!
Since everything closed, it’s been a challenge to get the same feeling. The bodyweight workouts are great! Most of the time I’m pretty taxed by the end and I’m feeling the workout the next day. Some are a lil less than that. They don’t seem to follow the weighted workouts which would be nice, but if you have some equipment, it’s easy to mix the two together. I’ve done that a few times so certain accessory exercises can give me that oompf I’m missing.
I’ve recommended it to many people and will continue to do so!
Natalie Thongrit –
This program is amazing! I love the 4-day per week structure and the obvious thought that is put into each workout. There are no random circuits and it’s clear that the goal is to help us get stronger and make real progress, not just to make us sore and sweaty. I’ve especially appreciated all the work Meg and her team have done in creating a bodyweight/at-home version of the program for those who don’t have gym access while self-quarantining. I still feel like I’m getting in a great workout from home, and these alternative workouts save me from the guesswork of having to figure out how I’m going to train on top of everything else I have going on right now. I would absolutely recommend this program to anyone who wants to increase their strength and performance in the gym and see results without having to dedicate hours to each workout!
Gillian Harvey –
I’ve recently joined Stronger by the Day for the Home Based/Bodyweight Program and I am super impressed! I am used to powerlifting in the gym but have no equipment at home and was very unfulfilled with other at home workouts I was trying during social distancing orders. I bit the bullet and paid for SBTD and I am so glad I did! After trying the first week I can say that the workouts are actually challenging even without equipment, and Meg has given multiple substitution options for exercises that you may not be able to do (I was very happy to have a substitution to make an exercise easier on my knee, but still challenging on my quads). After 5 weeks in isolation I FINALLY feel like I found something to scratch that strength training itch that is actually progressively programmed. SBTD Bodyweight program is what I needed in my life. THANK YOU MEG!!
Kristin Mcbride –
I’ve had a trainer for 3 years, but he has since moved on and all the gyms are closed! So now was the perfect time to build a home gym and to get Megs program! I just finished day one, and I know with out a doubt I made a good choice! The other thing I’d personally like is a printable version of it! Other than that, I’m very happy!
sonjaobradovic –
Honestly, I love it. I’ve been doing this program since it came out in Feb 2019 and I love how much stronger I’ve become & how much progress I’ve made. It taught me to stick to a routine and had me waking up at 530 4x a week but really it brightened up every single day and gave me energy. I haven’t had access to a squat rack in a while but I think that my numbers have definitely grown, which is why I love that the compound movements are set right in the middle of the sets. Now that we’re in isolation, it’s been tough to get the same type of exercise however keeping up with the bodyweight program has been very beneficial. The workouts are just as long & taxing, just different. I modify some exercises based on my needs & get creative with what heavy items I put in my backpack to use for lunges/goblet squats/front plate raises, and thankfully most exercises can be performed without equipment or with light household objects.
Kathleen Doherty17@gmail.com –
I really enjoy this program, And have been following it for just over a year. I find it well rounded and well structured, I’ve seen more strength gain from this plan than my half-hazard workouts I had done before. Having the % of training max as a guideline really helped me to not go off program and throw random weight on the bar.
Since the gyms have been closed I have been following the body weight version. I appreciate that there is a list of alternatives for every exercise and that there are video examples considering they got this up maybe a week after gyms closed. They only thing about the body weight program is there is only 4 days programmed (vs 5 for the regular program) and Im missing that 5th day (personally).
I would and have recommended this program to people who have lifted for years and who have never touched a barbell before. Can’t beat the quality of programming, quality of trainers, or the price!
Rachel –
I love this program so much! It’s great to have such a focus on strength and I love how the programs are cycled. I always feel like I am progressing and making changes. When gyms started closing they created a body weight program, so you could keep up with your workouts from home. I love that they adapted in this way and made it so I could still workout! These aren’t a bunch of jumping get your heart rate up type of exercises either, you are still building strength with difficult exercises while using your body weight. It’s been fun to have different challenges!
Anne A –
I have been lifting on and off for 10 years and have tried many of the popular programs. This program does a great job of mixing in a lot of great accessory moves without it feeling like you need every piece of equipment ever, but keeping it interesting and hitting smaller muscle groups. My primary goal with lifting is to get stronger for another sport and I was a little concerned about switching to a pre-set program from a PT and a sport-specific training plan, but this plan is so similar to what I was getting from my PT, I can’t believe it’s $8/mo. The only thing I’ve felt I need to supplement is core work BUT core strength is a KEY for my athletic performance and adding on is probably unnecessary for someone just trying to get fit. I love having the body weight option for when I’m traveling as well. Everything is so well planned and explained, substitutions are clearly listed, and I feel like I am completely in the loop about what we are working on and why.
Judith Morales –
I LOVE this program, I love the it has small clips on how to perform each movement, also now that they added the new body weight program it’s even easier to modify when you don’t have the equipment at home. I personally have a barbell and some equipment and always prefer to work using it, that’s just me but now I do a combination of both when I don’t have certain things. I absolutely would recommend!
shawnarcarter –
Love this program! I first started this program when it was launched. Admittedly I wasn’t super diligent because I worked out with a friend and did whatever they were doing but it didn’t seem to be consistent enough to see any gains. I finally started using what I was paying for and it’s been great! I still worked out with the friend when it lined up with whatever I was doing so to mix things up. Strongest I had ever been until CV-19 derailed that.
***One of the best things is that they have added an additional 4 day split of at home body weight exercises just like the gym program. This goes to show this isn’t just a plug and play template. They have adapted on the fly to help meet the needs of their customers and that is not something most others would do. Worth all $8
This program is for female or male looking to progress in their lifting but not quite sure how to put it together. Keeps you progressing and challenging yourself. Highly recommended and couldn’t be happier after a little over a year.
Hattie –
I’ve tried many training programs, starting out with bodyweight/HIIT focussed programs and gradually progressing to powerlifting and now using this program. It is without a doubt the best program I have used. Meg has completely changed my perception towards strength and physique, as well as my overall goals, for which I am so grateful.
Having done the gym program for 9 months, I have seen huge progress in my strength, form and phyique (although this is no longer my main concern) and have gained so much overall confidence.
Since the lockdown, I have begun using the bodyweight program. Although I miss lifting heavy, this program has enabled me to focus on different aspects of training other than compound lifts, such as my core and flexibility, which I think is going to really help when I get back into the gym.
Not only is the program great, the way in which it is run is wonderful, and unlike any other program I have tried. The ability to communicate with other members through the group is nice, but Meg and her team take this one step further and respond to feedback in order to continously improve their program which I think is amazing!
Also, Meg has adapted the program to enable members to train at home at no additional cost to by essentially doubling the amount of programming produced each week (as both programs are available to all members). The generosity of this is wonderful and I think it accurately represents the integrity and inclusivity of the program.
It’s also $8 a month – I mean what more could you want!?
Thanks Meg x
elizabethffion –
I’ve been following this program since day 1 (so over a year now!) and really enjoy the variety that it provides as well as structure and progressive overload while keeping things interesting. There are of course mesocycles that I’ve enjoyed more than others, but the fact that it’s not the same thing month after month makes me excited to log in each week and see what we get to do next 🙂
For the last 5 weeks I’ve been running the bodyweight program after the gyms closed and at first I found it very hard to motivate myself to do them – I really miss lifting heavy in the gym and trying to turn my bedroom into a space which can be used for sleep/relaxation, work and excercise was always going to be a challenge. Last week was the first week I completed all 4 workouts of the bodyweight program (previously I’d been doing about 2 a week) and even did one of the days again on Sunday! Really happy that I did and nw it’s been a few weeks since the gyms closed I feel like Ive reached a certain level of acceptance that was holding me back before and I’m just happy to be able to make some progress and stay active while in lockdown. I’ve had to make some alterations to the program given the limited space and equipment I have available (csn’t even do inverted rows as I don’t have two chairs to prop a broom between, or a broom come to that) but the alternative exercise suggestions are always helpful for that.
The Facebook community is also super supportive and fun to be a part of – definitely wouldn’t have managed to make the change to the home workouts without the support from all the lovely people over there!
Camilla Damgaard Christensen –
I was pretty nervous for my training and progressive overload when my gym closed due to Corona, and I wasn’t able to run the SBD program. BUT then the at-home program came, and I tried it out. Pretty skeptical, but I actually really like it. It’s hard as hell and you really don’t need much equipment to do the exercises. I’m pretty beat afterwards – feels good! And I’ll probably incorporate exercises to my normal program once the gym opens back op. Thumbs up!
Martina Matzova –
This program gave me back the enthusiasm to train again. I started with the free week and boy, that was something. I finally felt challenged again (and had the reason to dust off my lifters). I was doing mainly fullbody exercises for several months and this split was refreshing, that I decided to subscribe. I definitely became more confident in the gym and started to do exercises I wouldn’t go for before. I didn’t know how much I can actually deadlift:D The best thing on the program is the fact, that the load depends on you. Nobody will tell you, hey, grab the 100 kg and lift it. It works with the percentage from your max and can be adjusted based on the actual conditions. Works for both women and men 🙂
Shortly after I was a regular SBD member, the COVID madness started and I am sooooo grateful, that Meg and Ryan went back to the drawing board and came with the bodyweight option. Some people may be sceptical that these exercises or not challenging enough, but have you ever tried to do 18 almost one leg hip thrusts? Or bodyweight leg extensions or hamstring slider curls? Try it and let me know 😀
Niki Loen –
I love the Stronger by the Day Program! I’ve followed a few online programs and this is by far my favorite. I have progressed a ton doing this program. I enjoy that every few weeks there is a new training block, so the exercises change up a little bit and I don’t get bored. I love that it is a power lifting program that gives you guidance on when to increase weight and by what percentage. It’s an amazing price, especially now that you get two different programs with the addition of the body weight program. The only thing I don’t love about it is that the weekly programming disappears each week when the new program goes up. I understand why they set it up that way but sometimes it’s frustrating. Love everything Meg and her team does!!
Ashlee –
Somewhat experienced powerlifter and on my 5th month of SBD program. I have to say this is my favorite program that I have tried. I am extremely busy with work and life, and was looking for a flexible program to just get me back in the gym without paying an arm and a leg. I still can’t believe the monthly price is the same as a Starbucks espresso drink.. instead of hundreds of dollars. Even though I have bursts of inconsistency, I’m really proud of how my strength has improved. Really love the accessory exercises, but my favorite is that substitutions are listed with EVERY exercise AND referenced with text and gif instructions in the same window. When SBD members started being affected by gym closures, Meg and the team started including a bodyweight and home gym program. So far, I’ve also really enjoyed the SSF community. Just people that like lifting, sharing tips, motivating each other, and it’s super LOW to NO drama.
kateylederer –
I’ve been a member of SBTD since the beginning, and to say I love this program is an understatement. Training sessions in the gym were fun, but challenging. I always walked out of the gym feeling empowered, excited to see small pieces of progress each day. I’ve visibly put on muscle and have added 50lbs to my squat, and 65lbs to my deadlift while following this program, and had been powerlifting for 2 years prior, so not just newbie gains. Full disclosure on my end too– I made about 50-75% of training sessions in that last year, so I could only imagine how much I would have added to my lifts with 100% dedication. The bottom line is, the gym programming is worth so much more than $8/month. The programming is geniusly written, and I genuinely look forward to continuing as long as I’m able.
I was really nervous when the gyms closed down due to COVID19. I had just gotten back into the swing of things, and was really enjoying my gym sessions. I had no equipment at home except a 15lb kettlebell. I ordered large loop resistant bands, and have been following the “At Home” version of the program since it’s been released. Don’t get me wrong, I miss the barbell, but these workouts are also killer! My abs are sore day after day, and I’m constantly surprised with where else I’m sore after these workouts. I’m thankful for the variation in the at-home plan, and the scalable, but challenging exercises. While I’m itching to get under some heavy weight soon, I’m glad the “at home” version is here to stay, so I still have the option to do a quick and taxing workout at home even on my busiest days.
I’m pretty sure I could go on forever about how great this program is, especially because it costs per month less than what I spend on coffee in a week. Sign up, you will not regret it.
Cassandra Crumpton –
I joined SBTD after COVID shutdown my local gym. I am extremely grateful for my weeks of being able to participate in a solid af program in the comfort of my home. For those exercises I don’t have the proper equipment I’ve been able to sub Body Weight programming. I can say with absolute confidence that I feel this SBTD program completely EXCEEDS the program I was getting at my local gym (and for about $92 less a month!!). I feel challenged and look forward to each new week rolling out and I feel like I’m improving in areas I didn’t realize was being passed over by my previous program. The Facebook community is just another solid bonus. I don’t regret purchasing the 12 month program one bit!
Amy –
Love the workouts and how things are mixed up to keep me interested. The only thing that is kind of a negative is the site. I wish there was an app. But I’m getting stronger so what???
cmb397 –
I have leveled up because of this program, in my fitness and as a human. By using specific percentages I’ve been able to comfortably (ok, well maybe “comfortably” is the wrong word haha) increase my weights almost every week! This has hugely carried into my confidence in other areas of my life.
The body weight workouts have been a true life-saver, I would have panicked a bit without them. While I’ve been using this time outside of the gym to try some different training styles out, I still weave in the 4 days of bodyweight workouts… often adding bands for resistance (because I miss barbells and dumbbells 😢 ).
So I chose 5 stars because this program is AMAZING.
However, I would also LOVE to see why certain exercises are chosen/paired together. I really enjoy understanding the mechanics of things and the “why” behind them. I definitely realize this is next level, and plays into wanting to earn my training certification… but I’d totally pay extra for that feature if it existed!
Keep up the great work SSFs!
Shawna –
I have been working with Meg and Ryan since shortly after they started offering programming way back in the day. I started with their customized programming, and then worked with them for 1-on-1 coaching. When they suspended their 1-on-1 to focus on this program, I figured I would give it a try for a little while but was skeptical about how the transition would be from individual attention to a generalized program. I was so pleasantly surprised to find myself making consistent progress and have thoroughly enjoyed running this program so much that I’ve kept it up for the better part of a year now. Extra credit to the SSF team for how quickly they adjusted to the crazy pandemic gym closures and got home / body weight programming out to keep their members active and healthy during this crazy time. These guys and their programming are the best. Would recommend to anyone wanting to work with a great team to get strong.
Melanie Samaroden –
I started SSF 7 months ago to help me build strength in addition to my CrossFit program. I have seen HUGE gains!! I enjoy that the program changes week to week, so I never get bored. I’ve found the Facebook group supportive and a lot of fun. As a woman in my 40s, I’m often told things go downhill from here, but I’m stronger than I ever was in my 20s! I’m really excited to continue the journey getting stronger.
Lauren Dvorak –
I love love love SBD. I have made so much progress running this program both in numbers and in gains. I really appreciate that Meg writes a bodyweight version of the program for this time when all of the gyms are closed. I like to use the bodyweight program and mesh days together and do SBD inspired bodyweight a few times a week as I have been taking this time to work on my biking, running, and cross fit style workouts as well. 🙂
Kayla M Tucker –
I absolutely love this program. I have attempted many workout regimens over the years and nothing has motivated me like this program. I combination of having an easy-to-follow routine that changes every week (keeping me from getting bored), increasing my lifts regularly (making me feel badass), and having a huge supportive group of people to share wins and struggles with makes this a unique and amazing program. The bodyweight routine was great while I transitioned to a home gym during the pandemic. I recommend this program to all my friends who are looking for one.
nurin chatur –
I was using the regular program since the fall, and it has been great. My strength increased and I was seeing a lot of progress. Since the pandemic, I have been trying to follow the body weight program. The programming is good, they hit all the body parts and it can definitely be challenging. I’m less motivated to do it because I just don’t get the same sweat and exhilaration that I get from lifting heavy but that’s on me not on the bodyweight program so sometimes I’ve subbed a couple of the body weight days out for more HIIT focused work with some strength training.
Holly Hutson –
This program has been amazing, and I’ve seen so much progress so quickly. I’ve always focussed on SBD and overhead press, but was terrible at choosing accessories and ended up with weaknesses and imbalances. This program really pushes me to focus on all areas, and the cycles are fantastic for keeping you balanced.
The Facebook community is great, and all the support to help us all continue to make gains during this crisis and with minimal at home equipment has been amazing.
Melanie –
This program is awesome! I’m not new to lifting. In the past I’ve done strong lifts and starting strength but then got bored and couldn’t figure out what to do from there. This program fit the bill. I’ve made huge strength gains in just 6 weeks since I’ve started and I’m never bored. There’s so much variety and programed in deload weeks that keep me going and make me feel strong AF!
Kaitlin Mahoney –
I was doing this program for 3 months prior to starting the bodyweight program once gyms shut down and I can’t say enough great things! I was making huge strength gains each week with the regular program and am so thankful that the bodyweight program is available. I love this program, the body weight program is so well thought out I have been able to push myself with almost no equipment. The movements are creative yet simple and are a great substitute to barbell movements. I’ve shared this program with all of my friends and family- it is simple, challenging and affordable and comes with a community of strong strong friends. Meg includes an awesome breakdown description and gif of each movement. Can’t say enough good things. Love love love.
Jackie –
My husband and I started Stronger by the Day at the end of December 2019, and those months of powerlifting were glorious! We learned so much and had a lot of fun challenging ourselves. Now, since the quarantine has closed our gym, we have been doing the home bodyweight workouts and still feel extremely challenged. It actually is great to focus on all those things we’ve been wanting to work on but never give time to, and I have no doubt this will help when we return to powerlifting at the gym. My husband and I are continuing to improve fitness-wise during this pandemic, which says a lot since we have very limited equipment at home. Completely impressed by the quality of the programming!
Carinna Abraham –
Honestly the best online program! So affordable and truly get programming. Meg and her team go above and beyond to program a great, challenging body weight program for those of us who can’t get to the gym at the moment. A completely flexible and comprehensive program! Love it!
Michelle Ames –
Great program! I saw more improvement in my strength and overall self within weeks of doing this program than I did in 2 years of another program. I love that the work outs change periodically to keep you from getting bored.
JBR –
This program has both challenged me and saved me! Corny i know but its true i feel the strongest ive ever felt and i have been able to channel out bad energy by focusing on myself and how i feel through my lifts my family has had a really rough 10 months from not having someplace to live with a move and unexpected career changes and just crazy health scares everything is falling in place and the challenges with the program help me feel in control and health wise i have been able to make huge positive change! If you want a program thats challenging and willing to do the work you will feel so amazing thank you strong strong friends for the confidence strength and sense of community
Brittany Smith –
I’m a recent subscriber and ADORE this program. My strength has skyrocketed compared to the training I was doing before (7 months with a personal trainer) and I finally hit my squat goal (time to make a new one!). I LOVE that the warmup changes weekly and that I don’t have to worry about phasing my own training or paying out the butt for a program that does not change or learn or evolve.
I do recommend having a little experience in lifting, because I’ve been a gym rat for a few years and there were still a few things I hadn’t done or was very unsure of. But even if you’re totally new, Meg’s gif demonstrations and very specific descriptions are incredibly thorough and helpful. She even includes a good number of modifications or substitutions for everything!
Nicole Brieva –
I have been using Stronger By The Day for three months now and I am extremely happy with the program and my new gains. I have been seriously training for 4.5 years now and my style has always been bodybuilding. SBTD has allowed me to enter more of a powerlifting style of training for the first time with all the guidance I needed. At the beginning of each week you receive a note from Meg setting the goals and tone of the week which includes 4 strength training days and one bonus training day. These plans change their number of reps and sets every week and help you calculate a percentage of weight you will lift for each exercise with videos showing you how to complete every exercise. These percentages each week have helped me track my progress to a tee and have allowed me to focus on progressive overload and really see how strong I have been becoming every single day. SBTD holds a special place in my heart. This program unites men and women who support one another in becoming the best version of themselves via an online Facebook group. I have never lifted as much as I have on this program and I have never felt so good about myself, not just because of how I look, but because of how I feel on this program. I highly recommend this program to absolutely anyone!
Sara Kalan –
Hello my Strong Strong Friends!
I have been part of the team for two months now, lifting for a year now. Despite newbie gains a year ago, the last two months have brought me ahead SO MUCH. Not only am I progressing a lot – it is also fun, versatile, intuitive, and I feel strong and radiant.
Can recommend it to anyone!
Bridget Hetherington –
I LOVE this program, It’s the first program I’ve ever signed up to and committed to!
It’s so nice to be able to just go into the gym and focus on my strength and getting stronger by the day rather than going to achieve a certain look. I’ve been going to the gym for the last two years and I feel like I have made more progress from two months of this program than the last two years combined. There’s such a great supportive community as well on the Facebook page, always willing to help with advice on any questions you have whether it’s a form check or just a question about an exercise, there’s always someone willing to help.
DEFINITELY recommend this program to anyone who’s held a barbell before
Katrina Santillan –
Such an awesome program! It fits my lifestyle perfectly and guides me to achieve those strength goals while also leaving time to balance out sports goals. I love that I can just go into the gym and don’t have to think about what to do, but that variety is still offered. Best part: prescribed weights!! I have guidelines on when to go up, by how much, and I know if I’m on track for progress. Before this program, I was scared of trying to go for heavier weights but now I’m increasing (whether its weight or reps) almost every week at one lift or the other.
Note: I’ve been lifting for about 2 years, willy nilly before this program
Thea –
This is a prefect program for anybody who want to be strong and confident in the gym ? I think it’s also a fun program as I get to try something new all the time
Cassis Lumb –
I’ve been on the program for two months and have made significant strength gains. It has made me really commit to my training on a new level. The Facebook group is inspiring and supportive and I think is responsible for shifting my confidence in the gym. No slinking around in the corners for me anymore!
Samantha Wong –
Great program for anyone from beginner to experienced lifter! Videos of each exercise make it super easy to learn new movements & try things that you’ve never done before. There’s a perfect balance between structure and change (4 week cycles) so you never get bored but don’t sacrifice progress. This program has given me so much confidence in the gym – and for a great price. I technically have the knowledge to design my own training program but I just can’t be bothered to plan and execute it. I’ve gotten so much stronger in 3 months!
Ella –
SBTD is a fantastic program for building strength and makin’ those elusive gainz. Whether you are new to lifting or an old hand, Meg has devised a long term program that has an excellent focus but never makes you bored. She knows there are no shortcuts to strength, yet keeps things interesting.
I personally have some issues with adherance to programs but the burst of progress I’ve made on all major lifts (and accessory movements!) plus the physique changes have provided quite a bit of motivation. Every block is dynamic and fun. And the absolute joy and confidence I get out of achieving these intense workouts gives me long term confidence and has gotten me to stick to the program for a while and I don’t see myself stopping. I’m excited to go ever day. My lifts have gone up so fast. I’ve learned to love the lifts I struggle with.
For all people of all sizes and strengths, SBTD will allow you to progress and find a whole lot of power.
From the bottom of my squat, thank you Meg and team.
Nicholette Dyer –
LOOOOVE this program! I had been following Meg and seeing her mention it but I always went past it wondering “what if”. I was tired of not seeing progress in the gym and I loved all of Megs advice on her Instagram/YouTube so I decided to try it out. I actually look forward to my workouts ha like what!! I love having my workouts planned and not have to wonder what I’m gonna do in the gym today. I’ve only start about 2 months ago but I’ve gone up 50lbs in my deadlifts and 25lbs in bench. I feel so strong and love the support of the Facebook group. If you are debating on joining DO IT!!!
Jessica Lester –
Been on the program for a while and within weeks I was hitting prs. I’ve been slacking lately but hoping after the next deload I can get back to it!!
Laura Whetstone –
Started this summer and I’ve been making great strength gains! So great to have my programming all done for such a great price! I’m interested in getting into power lifting so this is supposed perfect for me
Ramya Kanlapuli Rajasekaran –
This is a great program! I’ve been on it for about 3 months and the programming really does make you stronger! I’m consistently increasing the weight on all of my big lifts and I feel stronger on the accessory lifts. The warm-up is super helpful, and the accessory work (and the warm-up) really does help round out the workout, and keep you injury-free! This program really has thought of everything, so you’re not neglecting any part of your body. The facebook group is also a great community that helps you with form, and other miscellaneous things, and it’s nice to chat with other people to get things cleared out! I don’t intend to powerlift, and I wanted a good weight training program that would help with strength for other activities (running, backcountry skiing, backpacking), and this does all that and more! It’s so versatile and can be incorporated for beginners as well as advanced lifters, and it’s affordable! And the youtube videos/channel is super helpful as well!
Grace Gumina –
This program is so much fun! Not only does it take the stress out of planning my own workouts, but the plan really helps you build strength quickly and smartly. The accessory movements/supersets are always a challenge and keep me pushing myself week after week. I’m coming into my first meet shortly, and I don’t think I would have built the strength I have or increased my lifts as much as I have without this program there to guide me. If you’re stuck in a rut with your workouts or just want to follow a great program, I highly recommend Stronger by the Day!
littlepedrozo –
I had been stuck in a rut and hit a plateau that I could not get out of. I started this program and after training consistently with it, all of my lifts have gone up and have gotten so much stronger! I even used this to prep for my first powerlifting meet and I was able to hit the platform with confidence so thank you Meg and Ryan for the great program!
Bianca Velazquez –
I absolutely love this program!!!! It’s helped me gain so much gains?after a knee surgery that I had a year ago I struggled to go back into working out, I used to always make my own workouts before hand and I would run out of things to do and after I had my surgery and I was given the go to come back to weightlifting I wanted some kind of guidance and this program has been perfect. I’m lifting numbers that I had NEVER lifted before my injury, and I didn’t think that was possible. Meg and Ryan are amazing.
Rebekah Heiland –
I LOVE this programming. I have been a competitive powerlifter for over 4 years now but had yet to find a program that was not over complicated or over priced. I became a Strong Strong Friend a few months ago, then competed in a powerlifting meet a few weeks ago and PR’d EVERY. SINGLE. LIFT. – AND I won Best Lifter! Coincidence? I think not. Thanks MegSquats and team!
Caitlyn O’Reilly –
I’ve been doing this program since July now and I’m in love!
My favourite part of it is all the variation from day-to-day and week-to-week. The last few powerlifting programs I tried got boring so quickly that I felt so unmotivated to continue that I’d eventually just stop going to the gym.
I’d recommend this program to anyone who’s bored of the same old routine and also looking for some real gains. The booty hasn’t looked this good in years!
Hailee Tracado –
I have never felt as good about myself, and as strong as I do while following SBTD. Before this program I lacked direction in the gym, and now I always walk in with a plan and great attitude. Highly highly recommended!!
Carinna Abraham –
I’ve only been doing SBTD for 4 weeks and I definitely consider myself a novice but I have loved it. The variety is ace and I feel so much stronger since beginning the program and have managed to increase all my PR’s something I haven’t done since being with a PT. A great program! Very effective and affordable!
Nicola May –
I’ve been lifting for a couple of years and for various reasons I’ve never fancied going to a gym. Because if this I’ve never had anybody to share my passion or ask advice…. Until now! I’ve been following this programme since June and I love everything about it. I’ve increased strength and I love the supportive community.
Sylvie –
Love this program! I’ve been struggling at the gym and now with this problem, I’ve been feeling amazing and way more confident. Plus the Facebook member group is amazing if you have any questions, other members are happy to help you and not make you feel stupid.
Abigail –
I’ve been running Stronger By The Day for 8 months and I have loved every second of this program! I’ve made huge improvements to my form, SBD, and overall physique. Along with adding loads of muscle, I added 40lbs to my squat max, 75lbs to my deadlift max, and 30lbs to my bench max.
Whether you’re a beginner or experienced lifter, this is the perfect balance of autopilot and refreshing programming!
Rosie Spencer –
After cherry picking my workouts and following various short term programs, I decided to try SBD and I love it. I’ve been on the program since day 1 and as someone who was comfortable around a barbell when I started but definitely not an experienced lifter or expert, I found it to be perfect for me. The price of the program is an added bonus because so many other programs of this quality aren’t affordable for a student like me. In fact it’s so good, I’ve even got 4 of my friends now SBD members as they were so impressed by how well this program is helping me progress in all of my lifts.
The variety in programming combined with a focus on progressive overload has been really great in keeping me interested in the program but also seeing progress, not just in maxes but in rep PR’s etc.
The demo videos are really great and the mobile friendly format of the website makes it really easy to call up a demo in the gym if I’m unsure of an exercise. Overall, I would really recommend this program to anyone who is looking for an affordable and consistent way to get stronger.
Rosie Spencer –
After cherry picking my workouts and following various short term programs, I decided to try SBD and I love it. I’ve been on the program since day 1 and as someone who was comfortable around a barbell when I started but definitely not an experienced lifter or expert, I found it to be perfect for me. The price of the program is an added bonus because so many other programs of this quality aren’t affordable for a student like me. In fact it’s so good, I’ve even got 4 of my friends now SBD members as they were so impressed by how well this program is helping me progress in all of my lifts.
The variety in programming combined with a focus on progressive overload has been really great in keeping me interested in the program but also seeing progress, not just in maxes but in rep PR’s etc. I’ve found that not only have I progressed in powerlifting, but also in other sports I do such as dance.
The demo videos are really great and the mobile friendly format of the website makes it really easy to call up a demo in the gym if I’m unsure of an exercise. Overall, I would really recommend this program to anyone who is looking for an affordable and consistent way to get stronger.
Lea –
I have been lifting for about 3 years before starting the program and it is only now that I see results more quickly and that I am looking forward to every single session. It’s so much fun to have a new programming surprise every week and know that by following this program and trusting the process, results will come:)
drobinett321 –
Love the programming! I have PR’d on all my lifts! Seriously if you are wanting to focus on strength then this is the program for you!
Janet Lu –
This is a great program on so many levels. There are 4 main days of lifting per week plus 1 accessory day that is optional. Usually a training block is 4 weeks with the 4th week being deload. Each main day of lifting contains a powerlifting portion and bodybuilding/accessory portion.
1. The volume and intensity of the powerlifting portion are really effective for people who are serious about getting stronger.
2. I love that lower and upper body days are alternated (there are 2 each per week), which gives flexibility regarding which days of the week I train. Mon-Wed-Thurs-Sat? Fine. Mon-Tues-Thurs-Sat? Fine. Etc etc. You could even do them all on 4 consecutive days, though I wouldn’t recommend it because these lower body days are hard!
3. The program incorporates autoregulation: for the powerlifting portion, usually either the top set is an AMRAP or the sets are increase-as-you-feel-is-appropriate. This lets you take it easier when you haven’t slept well or eaten enough, and it lets you go hard when you feel up to it. I think this is vital for a program to be sustainable and helps prevent injury without slowing down gains.
4. The Facebook group is super nice and active. If I post a question, I get responses within minutes. People are pretty knowledgeable about form, so posting videos for form checks is a good idea and can be very helpful. It’s mostly women (though men are welcome), so it’s a very supportive and positive atmosphere.
5. The program incorporates a lot of important accessory work that most people would not think to include themselves (especially powerlifters that often skimp on accessory quantity/variety). There is a ton of core, rear delt, and glute work, which are important for keeping your lower back and shoulders healthy as you lift heavier and heavier weights. I was able to perform a handstand hold recently thanks to all the core work.
I can’t believe this is only $8/mo?! I love this program so much. THANK YOU Team Megsquats!
Brittany Fritz –
This program is pure perfection. I’d been struggling at being consistent in the gym and needed something to keep me on track & keep me consistent. I found Megs program & thought “why not. Let’s give it a try.” I can say that in the few months I’ve been following the program, I am consistently getting better and STRONGER every day. Meg makes it easy to follow and super easy to see examples of how to do an exercise if it’s something you’ve never done before. I LOVE this program and recommended it to anyone who needs something to follow that’ll push you & challenge you. 110% happy and 1000% feeling like a badass!!! Thank you Meg!
Ashley Nichols –
I started this program at the beginning of my deployment a month ago, and am absolutely loving the progress! I’m relatively new to lifting, but each day brings new challenges and ways of succeeding in the gym and I love that! I highly recommend for anyone needing structure (like me!), and with the goal of being stronger!
Laurel –
Stronger by the Day can be life changing. This program changes every week to get you stronger and to keep you interested. I have never stuck with one program very long, but here I am more than 5 months later. Stronger by the day helped me get stronger, even when I don’t PR. The number steadily get higher. The program is fun, but tough! Everything is customized for YOU though. The weights go off what YOU can do, no matter where you start. This made me feel less intimidated at the start. Something program has that many other online ones don’t? A freaking community. One where I have shared my success (or failures!) And have gotten validating replies and encouragement. This has helped me stick it out even when I have a tough week. I can also easily go on vacation, take a week off, and jump right back in. This program has no catching up, each week is a new week! I never feel bad when ‘life happens’ . I have never felt so strong and empowered and just HAPPY. Love this program, love getting to know what my body is capable of.
Ellie Molnar –
As a former personal trainer, I can not recommend this highly enough! Within a few weeks of starting I’ve made marked improvement in all of my main lifts, and planning out my week’s lifts on Sunday night keeps me motivated all week long. Meg and her team do an amazing job providing comprehensive information on the reasoning behind each training block, as well as demos and recommend modifications/subs for each exercise. I have to make a lot of modifications to my lifts due to a history of joint problems, and have NO problem following along with my personalized changes. Whether you’re new to lifting or a seasoned veteran, SBD is a great place to find renewed fire for your fitness and a community that shares that passion!
Yvonn –
This program has helped me keep up my habit of going to the gym as well as allowed me to make incredible progress in my lifts. The demos are extremely helpful and each day of this program challenges me but also allows me to remain consistent and dedicated. I love how it goes week by week and seeing other people work through the program as well on the FB group keeps me motivated!
Kelsey Rafferty –
LOVING this program! It’s so hard to find a good lifting program for women where you get to go heavy, but this is it! I love the variety and simplicity- I literally don’t have to think about it, I just go to the gym and lift heavy weights. I’ve never been stronger or felt better about myself, I cannot recommend Meg’s program enough.
jacobshort620 –
I have been using this program since it started and I am truly enjoying it. I have been able to stay consistent with a program for the first time in my life and I think that’s because i do feel stronger.
Rachel Frischeisen –
I have been on SBTD for about 8 months now and have seen amazing progress! The website is easy to use, the Facebook group is so supportive and helpful, and I truly do feel like I make gains (in one way or another) everyday! I joined because I was ready to be done with random workouts and work towards something. The progressive overload in this program takes the guesswork out of your weights and rep counts. Can’t recommend it enough!
My only suggestion would be to provide a spreadsheet where we can track and calculate weight percentages and training maxes! Everything else is perfect! Thank you SBTD team!! 🙂
krista –
Really happy with the value of this program! My lifts have definitely increased over the past few months. Here’s hoping there will be a hypertrophy block after this big strength 1 RM ends. I would personally love in the future if there were more weightlifting options (ie snatch/c j) but I understand the likeliness due to the market and accessibility.
Douglas Firth –
I’ve been with this program for a few months now and I am finally seeing new PRs after months of being on a plateau. The resources and community are great!
Kayla Juba (Belrose) –
All I’ve ever wanted to do was get strong and stronger and this program will get you there. Hitting PR’s regularly and still getting some of that bodybuilding style of training mixed in. This program regularly introduces new things, while also keeping it consistent enough to continue to make progress. This is the type of program I would dream about and now it’s real for only $8, mind blown. Thank you guys for lighting the fire under my ass again when it comes to training!
Brookes –
I just started stronger by the day about three weeks ago and I love it! I’m such a short amount of time I started to make real lifting gains. I have been lifting for about a year but never saw huge changes in the weight I could push. Now I went from 85lb squat to 120lb, 45lb bench to 90lb, and still around 145lb deadlift. I’ve struggled with my weight since I was 16 but now I have a greater relationship with my body. I don’t look so much at what’s changed physically (even thought the gains are amazing) but also at the weight I can push. I love how stronger by the day is programmed, I feel like it sets you up for amazing gains. The price is amazing, I struggled with creating my own workouts so it’s amazing to have weekly plans that I know will leave me feeling great at the end of each workout! I also love the Facebook group, it’s so empowering to be able to feed off such wonderful and strong individuals that are doing the same program! I’d highly recommend this program to anyone!
Amanda West –
I’ve been powerlifting for 3 years now and have gotten stuck in my progress, my bench press has been stuck over a year! I started Stronger by the Day back in July and saw immediate progress in all of my lifts and today my bench was tested with a 10lb increase since April. There is enough variety to keep you interested and the progression is written in a way to help you see the progress being made. $8 a month is a steal for this program. I’ve made more progress in the few months than I have with a personal powerlifting coach writing my programming. Definitely worth trying if you are thinking about it!
Brooke –
I just started stronger by the day about three weeks ago and I love it! I’m such a short amount of time I started to make real lifting gains. I have been lifting for about a year but never saw huge changes in the weight I could push. Now I went from 85lb squat to 120lb, 45lb bench to 90lb, and still around 145lb deadlift. I’ve struggled with my weight since I was 16 but now I have a greater relationship with my body. I don’t look so much at what’s changed physically (even thought the gains are amazing) but also at the weight I can push. I love how stronger by the day is programmed, I feel like it sets you up for amazing gains. The price is amazing, I struggled with creating my own workouts so it’s amazing to have weekly plans that I know will leave me feeling great at the end of each workout! I also love the Facebook group, it’s so empowering to be able to feed off such wonderful and strong individuals that are doing the same program! I’d highly recommend this program to anyone!
Stella Egan –
Oh how glad am I that I joined. I’ve been a gym go’er for years but I have never had such change as I have since being on this programme. I like to lift weights and was setting myself some things to do but since I’ve become a member I have gains galore that being in strength, numbers in the gym, confidence and muscle! Dont even hesitate just join for a structured plan and know you will love it!
Megan –
Absolutely love this program along with the amazing community that comes along with it!!
Aishwarya Tyagi –
I joined the program 4 weeks ago and have been loving it. I would say I am an intermediate lifter but this is the first time I have tried a structured program. I takes the mental aspect of deciding what to do out. I absolutely LOVE how affordable it is! Can’t wait to make some amazing strength gains.
Aishwarya Tyagi –
I joined the program 4 weeks ago and have been loving it. I takes the mental aspect of figuring out what to do out. I absolutely LOVE how affordable it is! Can’t wait to make some amazing strength gains.
Michelle Berube –
I’ve only been using this program for 2 weeks but I absolutely love it! I love that I can do the workouts in my garage gym! The FB community is fantastic!! I am looking forward to seeing how I improve on my lifts! It feels great to be lifting heavy again
Samantha Bullard –
I love this program. I was pretty new to weightlifting in general when I started and didn’t have any structure in my workouts, but this program has been really great and fun. It’s helped me a lot with my confidence at the gym as well, and I feel great about my gains. 🙂
AME GRECO –
Meg and the Stronger by the day crew make one heck of a program! I had been lifting for a little over a year with no specific direction prior to SBTD. I started the 2nd week of this programs roll out and have seen amazing gains in my lifts, my body composition and confidence. I even competed in a sanctioned powerlifting meet in July (I was that confident!). The program progressively overloads you over several weeks, peaks you for testing maxes and deloads (deload is every few weeks) to keep you fresh! The SBTD Facebook group is also a great group of positive like minded people. I highly recommend this program to anyone looking to get strong and confident in the gym with a barbell!
Ellie –
I have struggled since college to find a work out that I can be consistent with, and this is the first program that I have followed for longer than 3 months. I love the variety, the challenge that it provides, and overall my body is thankful that I’ve done this program. $8 is a bargain for monthly programming. You won’t regret it!!
Emma Shirley –
As someone with a degree in the exercise sciences, I am extremely picky about training programs. Stronger by the Day is an excellent program. I have been with SBD for almost 3 months and have seen greater performance, strength, and overall wellness improvements versus my experience with other comparable web-based programs. There is a plethora of resources, scaling options, and step-by-step video tutorials perfect for those just starting out with lifting. However, it is also sufficiently challenging for the experienced athlete/lifter. I couldn’t recommend this program enough!!
shawnarcarter –
I’m really loving this program! Prior to this I would go to the gym and have a loose idea of what I would do but not quite focused. Over the past year I’ve seen so much progress in my strength and my routine that I’m extremely glad I signed up. I enjoy consistency of a routine and knowing exactly what I’m going to do for the day’s workout, it helps keep me progressing. The cost alone is worth it even if you only use it half the time. Highly recommend to new or seasoned lifters looking to have focus in their strength routine.
Alyssa –
I have been following this program since it started and I still love it. I have made some serious progress, and I love that there is enough variety to keep it interesting while still pushing forward with progressive overload on the important lifts! But my favorite thing about this program is the focus on longevity. I have always struggled with 8 or 12 week programs, feeling like if I missed a week, or even one workout, that I might as well stop the program entirely because I wouldn’t get the full effects. With this program, I have a much healthier, happier approach to lifting – I know that missing one workout or one week isn’t as big a deal, because I can just jump back in with the next week’s workouts and continue from there! The fact that there is “no end in sight” makes me feel like I can actually incorporate this into my lifestyle, and make some huge gains in the process! I can’t recommend this program enough.
Ana Cherepnalkovska –
This program is the reason that I still go to the gym. I was afraid of weights and now I love lifting heavy. It’s easy to follow and offers a lot of alternatives for the exercises. The Facebook group is the best. I started lifting with this program without any coaching and I appreciate that I can get a form check or tips from the members in the group. So I absolutely encourage people to join us to get stronger together.
Megan Ruth –
I’ve done quite a few programs and none have compared to Stronger by the Day. I tried a free week of training and was hooked. The program is focused on a long-term goal of strength and health versus a short-term goal that leaves you back to where you started when it’s over.
Gaining access to the Facebook group is an added perk as there is the most supportive community of strong strong friends to help with anything from form tips to nutrition and training recommendations. As a woman in the fitness community, it’s easy to find yourself immersed in the “leaner is better” groups, and having like-minded women (and men) to support and push you is priceless!
If you are truly looking to make a lifestyle change and work weightlifting in to your long-term overall health and wellness goals, THIS is the program you’re looking for.
Emmanuelle Paquet –
This program has been so much fun since the beginning! I can see real progress and the programmed deload week is extremely appreciated. The Facebook support group is also a game changer as we can post our questions, progress, or anything lifting related.
I can say I’m 110% satisfied with this program and thanks to Team Megsquats for all the PRs!!
michelle –
I’m a few weeks in but loving the program! The FB group is fun & helpful. The write ups for each WO is short & to the point but there is a lot of info available if you need it. Since I’m very new to powerlifting WOs I love being told the signs of when you can safely increase weight. My 1 suggestion is maybe a always available 1 week for newbies to get used to the style if they aren’t comfortable just jumpingin. But I also came in on a block of prepping for 1 rep max so I’m sure that was just not the ideal situation. That being said I was informed to start conservative & go up as able. Excited to see changes to myself the next year!
Danielle Calcara –
I had been lifting on my own for about 8 months before starting Meg’s training program. In short, I love it! It provides structure and direction while also giving us an amazing, supportive community to interact with. I look forward to seeing continued progress with Meg and her team!
smrauch1 –
I’ve been following this program since it launched! I figured I’d just give a try for a little bit and quit if it wasn’t working well for me. But here I am still working it. I love the variety and feel stronger than ever. The demos and instructions for each move are very helpful, as is the list of substitutions. Very easy to follow and very approachable for new lifters, but also easy to ramp up and push yourself if you’re an experienced lifter.
jamesgyms –
After years of training myself and not always progressing like I had hoped, I bought a year of SBD as soon as it came out as a birthday present to myself and I couldn’t be happier that I did.
I love that I can take a break from my own programming and let Meg and the Strong Strong Friends tell me EXACTLY what to do.
I have literally never been stronger. I’ve weighed less but again, I HAVE NEVER BEEN STRONGER THAN I AM NOW thanks to SBD.
I would recommend this program to anyone and everyone (and often do).
Snag a sample week if you can if you are extremely nervous, but honestly, I think you should just go for it. The only thing you have to lose is 8 dollars. But what you stand to gain from it is life changing.
Chantelle “Shani” House –
I absolutely LOVE this program! I am a new lifter – started with this program in June 2019 and I am just shook with the results! I was in a rut at the gym, hating my routines that I threw together, not really knowing what I was doing. SBD is structured to make you feel, look and be STRONG ($8 a month is seriously a STEAL). Every block has been fun and challenging. I’m quite impressed with how much weight I am pulling now and it’s hard to believe I’ve been consistently getting my workouts in since June (it’s because each exercise is easy to follow with gifs and explanations).
I love this program so much I’ve gotten a few friends to join with me because they can see my results and they just had to know what I was doing different. I am hoping to partake in a powerlifting meet in summer 2020!! I think one of the biggest worries I had was that I was getting older – (37) and I didn’t know if it was too late to start powerlifting, boy was I wrong! @Megsquats has a goal of getting a barbell in every woman/man’s hands and she achieved it with me!
Thanks so much for being such a pivotal part of my healthy lifestyle! I’m loving the gains, confidence and happiness I’ve developed with the program!
Kaitlyn Taylor –
I started this program back in February and I can honestly say that my strength had dramatically increased. Even if i am not perfect in following the program and fall off the program is amazing. The support group makes is such an important part because we can ask each other questions, celebrate everyones victories, raising each other up which is amazing as a solo lifter. I have recommended this program to so many people. 100% this program has helped me in so many ways.
Cristina –
Honestly, this is a great program. I always hate the gym, mainly because I didnt know what to do and didnt want to count reps and lose count or whatever. I made many excuses and mainly did cardio.
Anyway, I tried a popular program by a man and was more discouraged since I couldnt do have the things on it so had to substitute and get discouraged.
A friend of mine introduced me to SBD and after a week I was hooked. Easy to follow and reasonable for beginners so you womt get discouraged. After a few weeks you will consider yourself a gym buff and want more!
Stop reading, sign up, and get to the gym Strong Strong Friend!
Tara Stow Farmer –
I started this program about 3 months ago and I have to say I’ve been in live with it from day 1. I love that each exercise has a gif / video connected to it so that when you’re in doubt you can double check yourself. I feel like such a badass woman when I work out and I’m so much happier in my own skin and MUCH stronger. Meg and staff really kick ass!!
Paige M. –
SBD is an awesome program. I’m on my 4th week of the program and it really has made such a difference. Before I would go to the gym with kind of a plan, but with no real goal or reasoning behind the workouts. Now I go in and know exactly what I need to do. I’m going 4x/week whereas before I could only get myself to go once a week. This program really has worked wonders for my mental state in the gym and I’m so happy I bit the bullet and joined!
Alanna K –
I can’t say enough good things about this program! The layout and progression of exercises are well thought out and designed for maximum effectiveness. I’m just starting my 12th week and I can see so many positive changes in my body and feel stronger than I ever have.
Katherine Costantini –
I hit the end of my newbie gains on my previous plan and was excited to see what I could do with Stronger By The Day. I’ve been with the program for about three months now and I truly do feel stronger by the day! The program is thoughtfully written and has really gotten me to push my weights and helped me try new movements, like front squats and windmills! I wholeheartedly recommend this program for people who are interested!
Beth Weiner –
I am not new to lifting and have been a serial program hopper for as long as I can remember. I have been following this program since day 1 and haven’t felt the need to try anything else. I think that speaks for itself.
I love this program and highly recommend it. I have made strength PRs, rep PRs, and now a program adherence PR ?
Soraya Thibaut –
I have never been able to go further than 3-4 weeks into any program I tried ! But THIS ONE is just so cool and I’ve been doing so much progress since I started it 20 WEEKS ago ! This program is by far the absolute best I ever tried, and it is way cheaper than those I’ve done before… I just love it, I have nothing more to say 😀
Cassie Turner –
I’ve started a couple 8 week ‘workout guides’ from various fitness influencers, but always gave up a few weeks in because the workouts typically involved a plethora of seemingly random workouts. I’ve now been with SBD for three weeks and can’t see myself slowing down or stopping! I love that Meg’s guide focuses on performance over aesthetics, and I’m truly amazed with how strong I’m feeling. Each day’s exercises have a clear purpose and are easy to follow, and the notes with demos (and alternate exercises) are extremely useful! I haven’t been this excited about training in a while and am genuinely excited to walk into my gym every day! I’m also enjoying the FB community page where we can discuss the exercises as we work through each week together, give tips and build each other up. I can’t thank Meg enough for bringing together this community of folks who wanna lift heavy things for fun. ?
Megan Schluentz –
Coming from a complete powerlifting beginner, this program has everything I need. I didn’t even know what powerlifting was until I randomly had Meg’s nationals video pop up on my YouTube, and her and the team came up with this program exactly a week after I discovered the sport in the first place. I’d been casually weight lifting for a few years but was excited to have a little more direction so I signed up right away. Now I went from not knowing what the sport was to competing and placing in my first rookie meet just this past weekend (Oct 12). The program is laid out simply, has extensive directions and gifs if you’re ever confused about a movement, and keeps everything interesting. Like I said, I was here since the beginning and I never once got bored of the programming. Another aspect I love is the facebook group. They’ve helped answer any little question that’s popped into my head, and guided me on things like when to use equipment and what to look for in a peaking program. They are great at critiquing your form if you upload a video, as well as encouraging and supporting you when you do. Also, as a grad student, the program is so affordable. Overall, I highly recommend giving it a try.
Stella Gounari –
I love this program! After getting the personalised program from Meg, and seeing the most results I have in a long while from my training, I knew the stronger by the day program would be equally excellent. And it did not disappoint! When you see it, you might not think much of it, as it can look shorter than other programs, but oh my god, will it kick your bottoms!
You might wish you weren’t born when you’re doing it, but once you realise the progress you are making, you’d wish you’d started the program sooner!
I can’t wait for what’s next!
Jen –
I absolutely love this program. I’ve only been following it for about 4 months now and I’m the strongest I ever thought possible. Plus the programmes great to follow and thoroughly enjoy it, also meg is very inspiring and I love ssf fb group
Sarah Laughton –
I have been running this program for a few months now and I’m so so happy with it. Knowing exactly what I’m doing everything I work into the gym is so valuable and the variation makes this a really enjoyable program to run compared to other programs I’ve done that get very repetitive.
The team are great at listening to feedback and answering questions and the whole online community is a really awesome (and inspiring!) resource.
I’m honestly not sure you’ll find anything half as good at this price point, really worth the money!
Astrid Wetlesen –
This program is so solid and effective! I really recommend it to everyone who wants to get strong and build muscle.
The program is adjusted every week, so you don’t have to worry about progression or variations – that’s sorted for you! You will get access to so much extra information. This program will definitely take your lifting to the next level.
Bertha Chavez –
I love this SBD program. I’ve never thought I see myself squatting, deadlifting, and bench pressing. I find myself getting stronger and my family sees it too. I came across Megsquats YouTube videos last year and I have been following her ever since.
Alex –
This program has been perfect for me. When I first started lifting, I tried multiple strongman and power lifting workouts and i wasn’t satisfied with my progress or how I felt after doing my workouts. SBD workouts get those heavy lifts in but also raise your heart rate with accessory work. It feels really well rounded. ALSO, she has examples and descriptions of all the exercises if you are new or don’t know what it is. Super helpful!
Debbie Robinett –
Love this program! Workouts are challenging and very thought out! I have been able to PR many times on al 3 main lifts!
Debbie Robinett –
I have beed doing powerlifting for a few years and was ready for a program that would help me get stronger and this program is it! Love love Megs workouts! They are challenging and well thought out! I absolutely recommend this to anyone!!
Katelin Lott –
I had been jumping from program to program or trying (and failing) to make my own program. It’s so nice to go into the week knowing that I have a carefully crafted program that will keep me working hard and seeing progress! Also it’s so dang affordable. Meg and the team are very interactive with the group and responsive to feedback.
I can’t wait to see where SBD takes me!
Chelsea Lenamond –
I have LOVED this program. Not only does it make me excited to go to the gym everyday, but I love seeing my progress and how strong I can get!
Davis Green –
Meg and the team have created an amazing program. I have been on it since the beginning and after 3 years of program jumping and learning how to lift, this has been BY FAR the most I have progressed. Physically and mentally.
The cost of the program is unmatched. $8/month for thousands of people to help each other and review form. $8/month for intentional training that works towards goals in larger mesocycles – using blocks of time to achieve goals sustainability and with success. $8/month for variety and trust in a fantastic team.
I cannot say anything to express how much this program and community has meant to me this year (well, 9 months). I would suggest this to any person at any fitness level looking to get stronger, be apart of a community and ultimately make lifting a part of their life.
Thank you Meg x
(P.s. all my lifts have gone up 20-30lbs. These ain’t no newbie gains either. )
Amy Strabbing –
One month in and I’m loving this program! Recently switched from CrossFit to more bench/squat/deadlift weightlifting and this has been a great program to build up my lift strength. Love the demos and variation of accessory after the major lifts. Looking forward to seeing my progress throughout the next few months on the program! Not to mention, Meg is so informative and fun to watch on social media!
Joy Olin –
LOVE Stronger By The Day!!
It’s so nice to have everything programmed out for long term progress! This isn’t about a six week transformation; it has progress over the long term thought out!
I’ve always previously run free programs and didn’t think it was worth paying for one (5/3/1, nSuns, etc) and while those were good, they didn’t have the same well thought out progression AND I don’t have to worry about how much volume of accessories to do, since SBTD has it all planned out!
The FaceBook group is also super supportive and entertaining!
This is SO worth the $8/month! (And that’s coming from a penny pincher!)
I won’t be leaving anytime soon! (Or probably ever).
Krista Trimble –
Blown away! I expected more hands off, impressive on paper programming that would bore me with repetition or scare me with unrealistic movements/combos. I am finishing my 3rd month of this program, and I have never dreaded it. I look forward to each day and feel sufficiently challenged, frequently impressed by my abilities, and EXCITED to see the next week!
I’ve struggled with unhealthy relationships with exercising/food, and I don’t view it as a workout- it’s a challenge, and obstacle, and when I complete it, I feel incredible my whole day- how could you not?!
Meg, this is an amazing program. I never thought I’d stick with something so long. On top of that, I have PR’d squat (finally into triple digits- I did CrossFit for 2 years and couldn’t come close to my squat now!), deadlift, bench press, and overhead press- all with good form, no pain, and REAL excitement for what’s to come!
I love Stronger By The Day!
Jocelyn –
Absolute best program I’ve ever followed!!! As a personal trainer, I love having the perfect program that’s all ready to go for me. I’ve seen so many major gains in all my lifts and serious muscle gains as well! Can’t recommend this program enough!!
Andrea Riofrio Halford –
I have done TONS of programs and SBD is by far the best. I love how Meg stress on longevity. Her team is extremely smart and is not here to make it easy or just fun in order to sell the program.
There are reasons why (good, research based reasons) why the program is structured a certain way. Follow the process and don’t question it much. You WILL BE stronger by the day and you’ll lift heavy until you’re 100 years old.
Alex Briault –
I’ve been following the program for 4 weeks and the strength gains already are amazing. I love how the workouts are set up and how there’s a demo for everything. I’ve never followed a program with progressive overload written in and I love how straightforward it is – I’m not guessing about what weights to lift or trying to add too much weight too fast on this program. If you’re looking for a program to build strength and feel totally badass while doing it, I cannot recommend this one enough!
Savannah Burks –
I’m a newer lifter, and I really enjoyed this training block so far! The progressive overload has helped guide me and I’ve upped my bench by 30 pounds in 3 weeks. I didn’t think I would ever bench more than the bar! I can’t wait to finish this block, and see what the next one has in store!
Erin Pauley –
I absolutely love this program!! I have only been a member for 3 weeks but I already see so much growth in my bench press which is my weakest lift and I am beyond excitedited about it!! I love the demo links on the program, they’re so helpful! There’s an astounding amount of useful info on the site and the programming is thorough and effective. The substitutions listed are amazing for the days that I prefer to stay home instead of driving 30 minutes to the gym. Excellent program!
Melinda S. –
This program is amazing. I switched from a gym/class type routine to Stronger by the Day 22 weeks ago. I’m loving it. I am stronger for sure and see the gains as well. I have managed to keep up with four days a week even though I commute 185 miles a day and am a single mom of five boys (who join me from time to time) If you’re self motivated with a garage gym or gym membership and have a desire to get strong this program will work for you and when you need the reinforcement or pep talks then head to the Facebook group and everyone is always there for you
laura –
I’ve lost weight (and eating a lot!), grown muscle and increased my maxes in all my lifts by doing this program. I would definitely recommend it to anyone wanting to get stronger. It keeps you accountable but it’s not draining as you only workout 4/5 days a week.
Trish –
I love this program! It’s so thorough on the website, including gifs and information/resources for the workouts. It was really helpful for getting me more acquainted and comfortable working out, which has been historically a really big barrier for me in the gym. Thank you for creating this program!!!!
Jennifer Geisenhaver –
I can’t say enough good things about this program. Since I’ve been running SBD, I’ve added 40 pounds on to my squat, have hit deadlift numbers that I haven’t hit in years, and the program still seems fresh and not repetitive. It’s challenging and tests your limits and then lets you blow right past them. And the community that Meg and Ryan have created on Facebook is seriously the best – they are on there giving feedback and there are other lifters to help you out and encourage you. This is easily my most favorite program that I’ve ever run and I’m definitely planning on sticking with it as long as they keep it running.
Abbie Rose –
Obsessed with this programming. Fun, challenging workouts with the most badass support group ever.. not to mention only $8/ month!!! Literally can’t beat it!!!
Marie-Claude Santerre –
Best program i’ve ever try! I train 4 times a week since Day 1 of this program and i’s never borring! !
I love it?
Bella Luk –
I’ve been lifting 3-5x a week for about 2 years now, and I don’t think I’ve ever seen as much improvement as I have in the 2 months I’ve been on this program. Part of it may be because I’ve never had such a structured program, but I also just enjoy the challenge of pushing myself in new ways. I can tell that I’ve already made considerable gains. When I first started this program, I was recovering from some back pains, and the self-regulation of weekly Training Max adjustments have been so crucial in making me stronger but also letting me take my time in the process. I whole-heartedly recommend this program!
Beth Cocker –
I was hitting a wall with my current programming and decided to switch it up and try SBTD back when they launched in January. I am so glad I did, I have really enjoyed the programming these last 10 months! The leg days are great and always leave me feeling fatigued and challenged but not completely wiped. Some other programming goes way too hard with no concept of longevity which Meg & her team keep in mind. Sometimes the upper body days are a little “easy” and I’ll add in a WOD at the end to get my sweat on. The videos are really helpful and the Facebook group is nice for encouragement and general community support.
KAREN SCHILLING –
I’ve been a StrongStrongfriend since June. I have had so much fun and learned so much. I’m petite and I am now squatting more than my weight and almost benching my weight. I would never have believed I could. If you stick with the program you truly do get stronger by the day!! I’m in for the long haul!!
Anna Pushkin –
10/10 program (8/8? Cause it’s 8 bucks a month….lol @ me). But seriously, I have floundered in the gym for 3 years. I could always program a week, and my workouts were hard – but I wasn’t progressing because I wasn’t thinking long term. Let meg and everyone else do the long term thinking for you and finally move up in your lifts with this program! Plus you get to join a kickass community on Facebook in which to cry about B stance hip thrusts and box step ups (seriously guys, so glad we’ve stepped away from those. They’re just evil and I don’t need that in my life). Jokes aside, this is a sweet program and you should join it before they figure out they’re underselling themselves. ?
Nina –
I have only been doing this program for three weeks but have LOVED the structure it gives me and at a good price ! As a personal trainer myself It can get a lot to program my workouts on top of clients, so I’ve loved having this programming especially on the main compound lifts. I loved that the program is very detailed : with intensity of lifts being percentage based and videos for each exercise too 🙂
nina morales –
I have only been doing this program for 3 weeks and my lifts have progressed so much! My goal of the year is to squat 200 lbs and because of this program, I’m only 15 pounds away from that goal. Thank you meg squats for being such a supportive and inspirational online coach!
kenzers0003 –
This program is life changing for me. I never used to work out, but something about Meg made me really want to try. I have been doing SBTD for about 8 months now and my body composition has changed tremendously and I have gotten so much stronger. I used to hate my body, but I’ve changed so much and started to think more about what my body can DO rather than what it looks like (I think my body looks great now, thanks to SBTD) the way I see myself now is completely different. I cannot express this enough. If you’re looking for a change, whatever that means to you, try SBTD. I can’t imagine working out without it now.
Edith Burns –
I started Stronger by the day a few weeks ago and it was exactly what I needed to get motivated to be in the gym. I was struggling with being really unhappy with where I was at and struggling with not having direction. This program has helped me to overcome that and be super excited and confident in making progress with lifting. I’m happier with my body already and love the focus on being strong.
Andrea Ruff –
I am very easily bored at the gym. I love going and I love using a program but usually after about a month or two on a certain program I’m bored out of my mind and jumping into a new or different one.
BOREDOM IS NOW OVER. I’ve been using this program since May 2019 and I haven’t been bored ONCE. Every week is different while still working on the major lifts (squat, deadlift, bench) and I have gotten so much stronger than I ever thought I could.
I held myself back so much on other programs and stunted my progress. Meg and Ryan push us so well with this program and TEACH us how to go further.
I love this program and hope to continue gaining strength for a long time to come using it. <3
Cristell –
Don’t have to think about my strength training programming. Exercise demos always linked, a variety of accessories, and a fun Facebook community. Been a member since the beginning, so affordable, and accessible to anyone with an internet connection!
Highly recommend!
Jamie C –
This program has been a major game changer for me. I went from trying to create my own workouts based off of random Instagram I followed, to trying SBTD and I wish I found it sooner!
Vivian –
I’m loving this program! My strength has increased and I’m feeling healthy.
The program is easy to follow. The gif demos of the exercises are super helpful for someone without much experience in workout terminology – I can see what I am meant to do!!
The Facebook group is also super motivating. Seeing other strong strong friend’s progress and setbacks gives me something to relate to. It’s like having a bunch of virtual gym buddies!
Loving it.
Elliott –
I’ve been on this program since day one (Feb 2019) and I’ve never been stronger. The program has the right amount of variety and progressive overload to keep me interested, motivated to get to the gym week after week, and seeing gains month on month. Highly recommend.
Sidney Lumsden –
I love this program! It’s manageable and straight forward, challenging and also rewarding! I LOVE the quick link gifs for demos and the Facebook group is my new favourite. Always great, positive feedback and everyone is so helpful and supportive!!
Emma –
I have been running this program since the second cycle! Had to finish Uplifted first 😉 I have experienced AWESOME strength gains and a great new community with everyone else who is running it. I would recommend this to just about anyone I know who is looking for more structure.
Jessica D. –
I never thought I would be able to stay motivated doing a “solo” program. I’ve only every trained in a team environment and had little to no weightlifting prior to this (and it’s been a hot minute since I was on a team.) The amount of support, quality of the demos and instruction, and constant focus on looking forward is amazing. I’m lifting with confidence for the first time in my life and I couldn’t be happier about getting my “zen” back. I feel healthier and stronger than I have for the past five years. And this price will fit any budget.
Analisa –
Been running this program for about two months now, and it’s pretty much perfect for me. I struggle with consistency in the gym so even if I miss a day or (week) I can jump back in the next week and not feel like I’m behind. It makes it very hard to ever throw in the towel and give up since I can see everyone else in the Facebook group making gains and supporting each other.
Tiffany Anderson –
This program has been exactly what I needed after my “bootcamp” gym took away all of the barbell work, which is what I loved the most. I love lifting, I love getting stronger and I’m nerdy enough to love recording the data and seeing how I progress over the course of weeks and months. Stronger by The Day really pushes you each week to be better than you were before. I have smashed so many PRs that I had, especially at bench press which used to be my least favorite lift! I plan on continuing this program as long as they offer it!
Fallon –
I am not super experienced at weight lifting and this is perfect for me. It ischallenging, totally scaled and easy to find answers to any questions.
Amanda –
I’ve been lifting for years, but I tend to get bored, bouncing from program to program. I started this one when it first came out and I’ll be sticking with it as long as they continue! I’ve learned so much, increased my numbers, and I have no desire to switch anymore. I lift in my garage and they include alternative movements to machines you may not have (or moves you cannot do)! I highly recommend it! I’m currently 20 weeks pregnant and I’m still following it everyday. It really is for everyone!
Jennifer –
This program got me excited about going to the gym again after a long period of feeling burnt out. It takes the guess work out of planning. I’m very busy so I greatly appreciate the simplicity of being able to just show up and do the work. I know it’s working as the numbers don’t lie. My max has gone up for all of my lifts. I joined in July, it’s been well worth the price.
Jenna Luckow –
I have always loved lifting but never committed to more than 2-3 sessions a week, so I was nervous to get into 4-5 sessions. But this was SUCH a great way to both meet me at my starting level and push me to continue building. I’ve been on the program about 3 months now and have hit ascending PRs across the board, as well as learned how to cope with “off” days through an encouraging Facebook group and our lovely hosts. Such a great deal— I highly recommend this program to everyone who is ready to progress their skill set.
Jackie –
I’ve been lifting on and off for 16 years, and solidly for the last 4 years. I never had a program and just tried to split my time up to the different body parts. I’ve been part of Stronger by the day for 5 weeks now and have been LOVING every minute of it. It’s well thought out, challenging, and making me quite literally stronger by the day.
Michelle –
This program helps you gain strength in major compound moves , tone, and keeps you on your toes. The warm ups are awesome for muscle activation. This program is what some people pay hundreds of dollars for when they go to a real CrossFit gym that helps their athletes gain strength week by week. Best 8.00 investment I make each month.
Alexandria De La Rosa –
This is like the millionth program I’ve followed (exaggerating) and by far the best one (NOT exaggerating)!
I’ve been a member since day one and have gained so much confidence and strength in the gym. Prior to starting, I had been lifting for about 4 years but saw very slow progression. The movements utilized in this program combined with intensity and deload weeks have worked great for my body. For women especially, it’s hard to find programs that encourage you to lift heavy but this program does just that and more! I feel empowered in the gym, confident in my movements and finally found something that works for me ❤
Desmond –
I had my doubts about the program. But after two weeks I can say I love it. I cannot guarantee everyone will love it. However, I enjoy the challenge, the structure. Though I wish there was a standard 2 week new comer’s program to get you into it (Training Max, Exercise Variation Customization) but I still stand by this 5-Star review. If anything changes my mine, I’ll update my review.
Allison –
I’ve been following SBD since day 1 and I couldn’t be more happy. I feel challenged, but not burnt out. The programming is clearly done by people who know what they are doing. I start each week excited for my workouts and end my weeks feeling accomplished and recovered. I highly recommend becoming a strong strong friend with us!
Corrie –
I have been doing the program since day one..I am 44, barely lifting over a year and this is my first real program. I have not only gained strength but, knowledge, mobility and confidence. I am so happy I went for it.
Elizabeth Lunsford –
Love this program and have seen amazing progress in the weight I’m lifting, my body composition and the way I feel. I’ve really enjoyed the camaraderie through the Facebook group although I’m not a frequent poster. I love that there are several exercises that I hadn’t done before but very clear explanations of how to do them.
Marilyn C –
So excited to start this program! Meg is a great athlete one of my favorite powerlifters that I follow. Can’t wait to see how this all goes very excited to start!
Rachel –
2 months in and I love this program. I’ve been able to progress in different ways and I almost always look forward to my workouts. It’s been a really fun and challenging program so far.
Kaitlyn –
1st training black was amazing I’m already feeling stronger and the community is a great place to have support from
Maria Siberon –
I’ve been a LONG TIME follower and support of #ssf and Megsquats! I am sooo excited to add some structure to my workouts !
Stevie Wielgosch –
Looks like a great program!!!
Stevie Wielgosch –
Looks like a great program! Can’t wait to check it out! 🙂