Stronger on Bars Starts Outside of Practice.
A 12-week upper-body and core strength program for gymnasts who want to get stronger outside of practice and build the strength their bars skills requires.
Self-paced 12-week program
Only 2 structured workouts per week
Progressive upper body + core training
Exercise demos and workout tracker
Bonus overhead mobility screen + prep routine
Thank you
What's Inside
After purchase, you'll get instant access to your self-paced 12 week program, PDF guide + Google Sheets workout tracker.
12 Week Strength Program- 2 workouts per week across three progressive phases.
Exercise Demo Videos - Linked videos + instructions for each exercise.
Workout Tracker - Follow your workouts and log your progress.
Baseline + Retesting - Measure your strength before and after the program.
Understanding Strength for Bars - learn how pulling, pushing, core/compression & overhead strength relate to bars.
Bonus Mobility + Prep- Overhead mobility screen and optional routine if needed.
Keep Getting Stronger - Repeat the program or build your own training plan with the template provided.
One-time purchase. Lifetime access.
How It Works
1. Get Your Baseline
Complete initial strength tests and record your starting point.
2. Train Twice a Week
Follow 2 structured workouts per week. Every 4 weeks, you'll progress to new workouts that build on what you've already learned.
3. Retest & Keep Getting Stronger
Measure your progress after 12 weeks, then repeat the program or create your own workouts with the training template provided.
Ready to Start Getting Stronger?
Get instant access to Stronger for Bars and start whenever you're ready.
Thank you
Why I Created Stronger for Bars
(and a little bit about me)
I spent 16 years as a competitive gymnast, believing that practicing my skills was enough to get stronger.
After multiple injuries and two shoulder surgeries, I stepped away from gymnastics, thinking I'd never get back on bars.
Instead, I found strength training -and unintentionally built the strength foundation I didn't have as a young gymnast.
11 years after hanging up my grips, I decided to make a comeback at 29 years old.
This time, I'm stronger and more powerful. I got my old skills back and even started to learn some new ones, despite only doing bars 1-2 times per week.
I'm not saying more gymnastics isn't necessary - to "perfect" skills, you need repetitions. But building the physical qualities your bars skills demand outside of practice gives you more strength to bring with you to practice - where you can learn how to use that strength through the technique, timing, and swing of each skill.
Now, as a physical therapist working with gymnasts and strength athletes, I've seen how much of a difference structured strength training can make in preparing athletes for the demands of their sport.
I created Stronger for Bars to make that kind of training accessible to more gymnasts - and give them the strength foundation I wish I had when I was younger.
-Dr. Sarah Barbosa, PT, DPT
Strength Training That Supports Your Bars Skills
UPPER-BODY STRENGTH
Pulling & pushing strength to control and support your body on the bar.
CORE + COMPRESSION
Build strength to control body shapes and bring your legs toward the bar.
OVERHEAD STRENGTH + CONTROL
Build strength through the overhead positions bars demands.
Build the strength to support the positions, control and demands of bars.
Frequently Asked Questions
Equipment Needed:
Dumbbells - lighter weights up to ~15lbs will work for many exercises, but appropriate weight will depend on the gymnast's strength
Long resistance bands
Pull-up bar
Foam roller
Optional Equipment:
Exercise/physio ball or ab wheel - used for one exercise (a no-equipment alternative is provided)
Ankle weights - optional for added resistance
Lacrosse/massage ball - used only for optional mobility work
Need help finding equipment?
I've put together an Amazon list with equipment recommendations for Stronger for Bars, including affordable options and optional accessories.
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Yes! You'll get instant access and can start whenever you're ready. The program is designed around 2 workouts per week for 12 weeks.
After purchase, you'll get instant access to the PDF guide + Google Sheets workout tracker. Exercise demo videos are linked directly within the program, so everything you need is easy to access as you train.
You do not need a Google account to view the workout tracker or access the linked exercise videos. You can also print the tracker if you prefer.
If you'd like to enter your weights and progress directly into the spreadsheet, you'll need a free Google account to make and save your own editable copy. The Google Sheets app is helpful if you're using the tracker on your phone.
A Stronger Shoulder was designed primarily for gymnasts looking to rebuild shoulder mobility, strength and stability, especially when working back toward gymnastics after shoulder issues.
Stronger for Bars is performance-focused. It still includes overhead strength + mobility, but expands much further into pulling, pushing, core/compression and hanging strength to address the broader strength demands for bars.
No. Stronger for Bars is a general strength and performance program, not individualized physical therapy or injury rehabilitation. If a gymnast is currently experiencing pain or recovering from an injury, they should seek appropriate individualized medical guidance before using this program.
This program is designed for gymnasts who want to build more upper-body and core strength to improve their performance on bars - from competitive gymnasts to adults returning to the sport.
Exercises can be progressed or modified based on current strength, so the program can work for a large range of gymnastics levels. Younger gymnasts should complete the program with appropriate adult supervision.
Lifetime access.
While the structured program is 12 weeks, you can repeat it as needed. You'll also get a continuation section with guidance and a training template to help you keep building strength after the initial 12 weeks.
Ready to Get Stronger for Bars?
Start your 12-week strength program and build more strength to bring to practice.
Stronger for Bars
A 12-week upper-body + core strength program designed specifically for gymnasts who want to build the strength their bars skills demand.
Thank you
Instant Download. Lifetime Access.
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