Cathe Friedrich Reviews

Cathe Friedrich’s 5 Best Programs for Strength Training

June 12, 2023

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If you’re looking to take your strength training to the next level, Cathe Friedrich’s programs are a force to be reckoned with. With a diverse range of options for various fitness goals and experience levels, Cathe Friedrich’s programs provide effective and engaging workouts that yield impressive results.

Today I’m sharing five of her best programs (right now) for strength training, outlining their unique characteristics, program goals, equipment used, target audience, standout features, and where you can find each program.

*All of Cathe Friedrich’s programs are created as a set of multiple routines/classes. I’ll be explaining the overall goal of each program but remember each individual class within the program has its own goal as well.

STS (Shock Training System)

The original STS program is Cathe Friedrich’s flagship strength training program, designed to challenge and transform your body over 12 weeks.

The program uses progressive strength training exercises combined with cardiovascular elements to build lean muscle mass and enhance overall fitness.

STS incorporates a variety of equipment, including free weights (dumbbells, barbells), resistance bands, stability balls, and step platforms.

This program is ideal for women seeking to build strength, increase muscle tone, and break through fitness plateaus.

The most exciting thing about Cathe Friedrichs STS program is that she just released STS 2.0! (I recommend you start there if you love gym-style weight training.)

What you need to know about STS 2.0 Muscle and Recovery

Ripped with HiiT

Ripped with HiiT is one of my favorite Cathe Friedrich programs. It combines strength training with high-intensity interval training (HiiT) to for a calorie-blasting set of routines that targets both strength and cardiovascular fitness.

This program aims to increase muscular endurance, improve cardiovascular health, and enhance overall athletic performance.

The program uses a variety of free weights, resistance bands, and bodyweight exercises.

Ripped with HiiT is ideal for those who want to maximize their calorie burn, improve cardiovascular conditioning, and sculpt lean muscles. These workouts are challenging!

Learn more about my favorite class in Ripped with HiiT


Cathe Friedrich’s XTrain program offers a mix of strength, cardio, and metabolic workouts to deliver a well-rounded training experience.

This program incorporates a wide range of equipment including dumbbells, barbells, resistance bands, step platforms, and medicine balls.

XTrain is designed for women who want a comprehensive fitness routine that builds strength, boosts metabolism, and enhances overall conditioning.

The program is suitable for intermediate to advanced fitness enthusiasts looking for a challenging and diverse workout program.

Take a look at my favorite class in Xtrain (Tabatacise)

ICE (Intermediate Conditioning Extreme)

ICE is a program specifically designed for individuals with intermediate fitness levels who want to progress to advanced strength training.

The program focuses on total body conditioning combining strength, cardio, and flexibility exercises to create a balanced fitness regimen.

ICE incorporates a variety of equipment including dumbbells, resistance bands, stability balls, and an exercise step.

ICE is perfect for women who want to increase strength, improve muscular endurance, and enhance overall fitness.

Check out my favorite class in the ICE program

Strong and Sweaty

Strong and Sweaty is a program that caters to all fitness levels providing options for beginners, intermediate, and advanced exercisers.

It offers a combination of strength, cardio, and high-intensity interval workouts to challenge your body and boost your fitness levels.

The program uses dumbbells, barbells, resistance bands, and an exercise step.

Strong and Sweaty is ideal for women seeking a versatile and scalable program that helps build strength, burn calories, and improve overall fitness.

Learn about my favorite Strong and Sweaty class (PHA Training)

You can find all of these Cathe Friedrich programs in a few different places:

Cathe Friedrich’s online store (recommended)


Collage Video

And if you sign up for a membership to Cathe Friedrich’s on-demand workout service you’ll have access to every workout class and program she’s every made (this is the best deal).

You can read more about Cathe on Demand here (it’s one of my favorite workout libraries).

Cathe Friedrich’s programs for strength training offer a variety of options to suit different fitness goals and levels. Whether you’re a beginner or an advanced fitness enthusiast, her programs provide effective and engaging workouts that deliver remarkable results. From the progressive STS program to the versatile Strong and Sweaty, Cathe Friedrich’s programs offer something for any woman who wants to get stronger.

Recommended for you…

Cathe Friedrich’s STS Programs–What You Need to Know

Kira Stokes Fit On-Demand

The Best On-Demand Streaming Workout Services (for women who workout at home)

How to Decide if You Should Sign up for an Exercise on Demand Service for Home Workouts

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