The Strong & Supported Method
If you love training but constantly feel tight, restricted, or unsupported when you lift, you're not alone. Many active women experience this, especially when their hips tighten during squats or their back starts to take over during lifts.
I help active women squat and lift free from hip or back tightness without relying on endless stretching or pushing through workouts in less than 12 weeks using my strong and supported method, so they can finally trust their body and feel strong again.
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This Program Is for You If You
âś…Â Feel frustrated because you love training, but your body constantly feels tight or restricted when you lift - even though you warm up, stretch and try to do everything right.
âś…Â Lose confidence in your body when your hips tighten every time you squat - making you second-guess your technique and strength.
âś…Â Feel like your lower back takes over during lifts - leaving you worried you might be doing something wrong or risking injury.
âś…Â Have tried stretching, mobility work, and foam rolling over and over again - only to have the tightness return the next time you train.
âś…Â Feel confused about why your body feels this way - especially when you already exercise and take care of your health.
✅ Hold back in workouts because certain movements simply don’t feel right in your body anymore.
✅ Feel like your body is limiting the strength and confidence you know you’re capable of.
But I Know You Want To…
đź’ˇSquat and lift without hip or back tightness - so your training finally feels strong and supported again.
💡Understand how your body moves so you can train smarter - instead of constantly guessing what’s wrong.
đź’ˇBuild strength in a way that supports your body - instead of fighting against it.
đź’ˇFeel strong, supported and in control of your body again - rather than feeling like something is always holding you back.
đź’ˇTrust your body when you train - so workouts feel strong, controlled and enjoyable again.
Who isn’t this for:
❌ Someone looking for a quick fix or instant transformation
❌ Someone not open to learning, reflecting, and applying feedback
❌ Someone not ready to show up consistently and do the work
 Will This Work For You?
The simple answer is, yes.
Here is what some of my clients have to say…
I love training but my hips and lower back always felt tight during leg workouts. I thought it was just something I had to deal with.
Working through the Strong & Supported program helped me understand how my body was moving and how to build strength in a way that actually supported me.
The exercises are simple but really effective. I’m squatting with much better control now and my back isn’t taking over like it used to. I feel stronger and much more confident when I train.
— Emma, Strong & Supported Method Participant
Before starting Strong & Supported, my hips would tighten every time I squatted and I constantly felt stiff through my lower back when lifting. I had tried stretching and mobility work but nothing really seemed to change.
After a few weeks of working with Stacey, I started noticing small but really encouraging differences. My squats felt more controlled, my hips weren’t gripping the same way, and I felt much more supported through my core and back.
I’m now training with more confidence and my body finally feels stronger instead of tight all the time.
— Sarah, Strong & Supported Method Participant
What Growing Together Would Look Like
Your Strong and Supported program runs for 12 weeks and takes you through three progressive phases designed to help you squat and lift free from hip or back tightness.Â
What You Get Inside The Program
Investment
⏱️ Duration: 12 weeks
đź’ł Pay in Full: $1440 AUD (save $180)
đź’°Payment Plan: 12 x $135 weekly
⚡Only 10 spots available per quarter to ensure personalised attention and support.
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Common FAQs
Q: I already train regularly — is this still for me?
Yes. This program is designed specifically for active women who already train but feel tight or restricted when they lift. The goal isn’t to stop your training - it’s to help your body feel stronger and more supported when you move.
Q: Do I need to stop my current workouts?
No. In most cases you can continue training while working through the program. We simply adjust how you train so your body feels more supported and less restricted.
Q: What if my hips always tighten when I squat?
This is one of the most common reasons women join the program. Tightness is often your body’s way of protecting you when it doesn’t feel fully supported in the movement. We focus on rebuilding strength, control and support so the tension gradually reduces.
Q: What if my back takes over when I lift?
This usually happens when the hips and core are not supporting the movement effectively yet. The program focuses on rebuilding strength and coordination so your body no longer relies on the lower back to compensate.
Q: What if I’ve already tried stretching and mobility work?
Many women who join have already tried stretching, foam rolling and mobility routines. These can provide temporary relief, but they often don’t address why your body is creating tension in the first place. This program focuses on building supportive strength.
Q: How much time will the program require each week?
Most women train 3–4 times per week, depending on their schedule.
The workouts are structured and progressive so you can focus on quality strength and movement, rather than spending hours trying to fix the problem.
Q: What happens after the program finishes?
You will have the tools to continue training with confidence. If you would like more support you can continue working with me, so we keep developing your strength and movement as your training evolves. Most women reach a point where they finally feel strong, supported and confident in their training again - instead of feeling like their body is holding them back.
Stacey Talbot
Exercise Physiologist | Women’s Strength Coach
The Strong and Supported Method
