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

INSTANT Digital Download + LIFETIME Access

What's Inside:

12-week progressive strength & prehab program
3 structured workouts per week
100+ exercise demonstration videos
Foundational movement video library to teach you how to properly squat, hip hinge, brace your core, etc.
Printable workout tracker with weight tracking and coach's notes
Alternative exercises and regressions/progressions
Built-in prehab for wrists, shoulders, hips, knees, ankles, neck, and low back, plus an additional library with more
Instant digital access (PDF ebook + printer friendly Google spreadsheet tracker)
Lifetime access—repeat the program as many times as you'd like

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 for the better.

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

INSTANT Digital Download + LIFETIME Access

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 You'll Access the Program

After purchasing, you'll receive:

A PDF Program Guide that walks you through everything you need before starting Week 1.
A Google Sheets Training Tracker that contains all 12 weeks of workouts, exercise videos, and progress tracking.
Instant and lifetime access to all program materials.
Go at your own pace, and restart as many times as you want.

Get Started Today

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

How long do the workouts take?

Most workouts take 45-60 minutes, depending on rest time and pace.

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

• a large physio/yoga ball

Modifications can be made if needed

Do I get access to you for questions?

This is a self-paced digital program designed to help you train independently.

If you have questions about accessing the program or navigating the materials, feel free to email me at [email protected].

Please note that I cannot provide individualized medical advice, injury assessments, or exercise modifications outside of what is included in the program. If you're interested in 1:1 help, please email me.

How long do I have access to the program?

Forever.

This is yours to keep. Download the materials and revisit the program whenever you want. Whether you're coming back after an injury, entering a new season, or simply want to run the program again, you'll have access forever.

What happens after I finish the program?

Repeat it.

Strength training isn't something you do for 12 weeks and stop. Many gymnasts will benefit from running this program multiple times throughout the year. As you get stronger, simply increase the weights and continue progressing.