Build Strength That Actually Transfers to Your Gymnastics

The Building a Stronger Gymnast Program

A 12-week step-by-step strength & prehab program designed to help gymnasts build real strength, move better, reduce injury risk, and perform with more confidence in their body and their skills.

If this sounds like you....

Nagging aches & overuse injuries that never fully go away

Pain during or after practice... but pushing through it anyway

Resting to "fix it"... only for the same issues to come back

Relying on braces, tape, or ice just to get by

Cleared after injury, but worried it's only a matter of time before it comes back

You know strength training matters - but don't know how to apply it to your gymnastics

No more guessing. This is your plan.

Start the Program - $47

What's Inside:

• 12-week, step-by-step strength & prehab program

→ build real strength that carries over to your gymnastics

• 3 structured workouts per week (lower, upper, total body)

→ no guessing what to do or how to progress

• Built in prehab for the areas gymnasts struggle with most

→ ankles, knees/hips, low back, shoulders, wrists, and neck

• Demo videos for every exercise

→ so you can train with confidence and proper form

• App access to track workouts + stay consistent

→ plus the ability to ask questions and get guidance as you go

I've been where you are.

I was that gymnast - constantly dealing with injuries.

Knee surgery.

Wrist surgery.

Two shoulder surgeries.

Overuse injuries took more time away from me than I realized.

I did everything I was told.

I showed up every practice, worked hard, and thought I did everything "right."

But I kept getting hurt.

I thought it was normal.

After stepping away from gymnastics, I started strength training - the exact thing I was told to avoid.

I was told it would make me bulky... slow... harder to flip.

You've probably heard the same.

Turns out, it changed everything.

I got stronger. I felt better. I moved better.

And without realizing it...

I was rebuilding the foundation I never had before.

That's when everything clicked.

As a Doctor of Physical Therapy - and through my own training - I realized what most gymnasts are missing...

the right foundation.

Gymnasts are incredible at their skills - but often lack the strength and control to support them.

And eventually, the body can't keep up.

So I applied the same system to myself.

After a decade away, I made a comeback at 29 - stronger, more powerful, and more confident in my body than ever before.

For the first time, my body is working for me... not against me.

This program is built to help you do the same.

Not just come back from injuries -

but build a strong foundation

so your body can actually handle the demands of gymnastics.

Start the Program

$47 - one time payment

Designed by a Gymnast & Doctor of Physical Therapy

I'm Dr. Sarah Barbosa, PT, DPT - a Doctor of Physical Therapy, former gymnast of 16 years, and current strength athlete and adult gymnast.

I've lived through the injuries, the setbacks, and the frustration of feeling like your body just can't keep up.

Now, I use that same system to help gymnasts build strength, improve movement, and stay in the sport longer.

Not only is this program built for strength development, but key prehab exercises are spread out throughout, designed to target areas most commonly prone to injuries in gymnasts.

This is the exact approach I wish I had when I was younger.

How It Works

Once you sign up:

• You'll receive instant access to the app. Follow the instructions to download, create an account, and get started.

• Start with the "Before you Begin" section to learn how the app works and review key form breakdowns

• Follow structured workouts 3x/week

• Progress at your own pace. Workouts can be moved to fit your schedule, while aiming to complete all 3 sessions each week

Get Started Today

One-time payment. 12 week structured program with full program access. Instant Access.

Get the Program - $47

Frequently Asked Questions

Who is this program for?

This program is designed for gymnasts who:

• want to get stronger without guessing what to do in the gym

• have a history of recurring injuries, but are currently healthy or cleared to train

• want to build a strong foundation that supports their skills and reduces injury risk moving long-term

Who is this program NOT for?

This program is not a substitute for medical care or individualized physical therapy.

It may not be the right fit if you:

• are currently dealing with pain or an injury that hasn't been evaluated.

• are looking for a fully customized 1:1 program with ongoing coaching, weekly check-ins, or fully individualized feedback (please email me at [email protected] for 1:1 options instead)

• are not willing to train consistently 3x/week

Do I need experience with strength training?

No.

This program is designed to guide you through everything step-by-step.

At the start, you'll learn proper technique and common mistakes for key movement patterns like squats, hinges, pull-ups, pushups and rows - with detailed instructions and demo videos for each. Spend more time in these intro videos to practice the form if you have less experience with the movements.

If you're ever unsure about your form, you can upload a video inside the app and receive feedback to help you stay on track.

How long do the workouts take?

Most workouts take 45-60 minutes, depending on rest time and pace. Prehab drills are built into each sessions, so you don't need to add extra time.

What equipment do I need?

Access to a basic gym set up is ideal, including:

• dumbbells (2lbs through 25lbs or more)

• kettlebells helpful, but can use dumbbells instead if you don't have them

• resistance bands (long and short)

• a pull-up bar

• a bench or box

Modifications can be made if needed

Do I get access to you for questions?

Yes.

You'll have the ability to ask questions inside the app and get guidance as you go.

This is meant to help you stay on track and get clarity when needed - but it is not the same as ongoing coaching or a fully individualized program which I offer separately (email me at [email protected] if interested).

How long do I have access to the program?

You'll have access to the full 12-week program timeline.

If anything comes up, you can adjust your pace and move through the program in a way that fits your schedule.

What happens after I finish the program?

You'll have a stronger foundation to continue building on.

From there, you'll have the option to progress into more advanced training, continue building strength, or explore additional programs depending on your goals.