Solana Lewis Training

The most common question in getting about my group program UStrong12 is “is it for beginners”?

UStrong12 is for the beginner wanna be powerlifter and the intermediate powerlifter.

I’d consider a beginner: someone who has been lifting with a barbell for at least 6 months and is comfortable doing SBD, or even has been doing powerlifting style training for up to a year.

I’d consider an intermediate: someone who has been doing powerlifting training consistently for at least 2 years and has potentially competed once or twice.

Either way, this is a program that is utilizing progressive overload for 3, 4 week blocks to help you maximize your training and push intensity while doing accessories that will aid in helping your squat bench and deadlift.

Another question I’ve gotten is: what is the frequency of SBD?

Squat 2x’s week
Bench 3-4 x’s per week (optional 4th bench day)
Deadlift 2x’s week

If you have more questions shoot me a DM! 🤠

If you want all details of the program or want to join, click “UStrong12” in the link in my bio.

9 weeks out. Chipping away 💪🏾😤

Ustrong12 is starting its second round April 9th.

12 weeks of group coaching that includes:
⭐️4 days of programming with an optional 5th day.
⭐️Access to a supportive community via the Train Heroic App
⭐️Video examples of each exercise
Full mobility & warm up routine to do before each training session
⭐️Easy access to your programming via Train Heroic
⭐️A 12 week build into a mock meet where you will test your 1rm's in all 3 lifts!

For more details click the link in my bio UStrong12.

My video analysis option is perfect for:

People who are following a program and just want technique tweaks to make it all come together.

People who appreciate the help of a second set of eyes to make needed adjustments but don’t want the long term commitment of coaching.

I even have people using this option who invest in a coach and still want my help to adjust form to make it more optimal.

I made it a month to month investment because you will get so much out of 4 weeks of daily video analysis help that that may be all you need.

I love helping people adjust their form, it can make a huge difference in the kilos you’re able to lift.

DM me or click “work with me” in my bio > “video analysis” option to hop on a call with me.

I asked the women in my STRONGWOM3N group who their biggest inspirations were in powerlifting 💪🏾

I wanted to share their answers! You never know who you are inspiring (when some of them mentioned me I was like “what?!” Lol)

If you’d like to join my free STRONGWOM3N group, click STRONGWOM3N in the link on my bio 💕

Arnold’s photo dump #2!

I will post a meet recap I promise but for now you getting this Arnold’s photo dump!

I compete tomorrow at 10 am EST at the Arnold’s Pro AM Pro.

Link in my story to catch me!

Let’s get it 😤😤

Client testimonial from .marshal.l
I worked with Jessica for nutrition only for 6 months.

Throughout that time Jessica had to confront and adjust some old eating habits to help her really tap into more of her potential as an athlete. The amount of effort she gave towards her nutrition really showed as she was able to put on healthy weight and overall improve her performance on the platform.

If you are an athlete looking to lose weight, gain weight, or eat for better performance overall, dm me for info about nutrition coaching or click on “work with me” with the link in my bio.

Strength Solutions is the new official name of my coaching business!

I love helping people hit the platform with confidence while using science based programming and data tracking to ensure strength progress. If you need nutritional help to reach body composition goals, I’ve also got you covered.

Same excellent service, different name 😉

If you’re interested in working with me, click the “work with me” link in my bio 💪🏾 🤝🏾

I love powerlifting!
This weeks I got to referee the Third st Gameday Barbell meet and it was a blast!

I got to meet more teammates and serve powerlifters to help them have an awesome meet experience! Plus made some new friends and got to hang out with awesome people.

This is why I love this sport! The community is awesome. This was the biggest non state championship meet in history with nearly 200 competitors over 2 days.

thank you for inviting me to work at this meet!
I wasn’t to help this sport as much as I possibly can 💕

If I didn’t tag you done be offended it takes to dang long 😮‍💨😩
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Looking for coaching? Fill out the link under “work with me” in my bio.

And new episode of The Power in Lifting drops tomorrow 💪🏾💪🏾

discount code: Solana
code: solana
code: Solana


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Happy Monday!

UStrong12 starts Sunday January 29th and I’m so excited for the people who said yes to themselves to prioritize training and getting strong af!

This program includes:

This program includes:
⚫️ Direct access to me daily to answer all questions
⚫️4 days of programming with an optional 5th day.
⚫️Access to a supportive community via the Train Heroic App
⚫️Video examples of each exercise
⚫️Full warm up routine to do before each training session
⚫️Easy access to your programming via Train Heroic
⚫️A 12 week build into a mock meet where you will test your 1rm's in all 3 lifts!

This is an easy way to have guidance from me while making a fraction of the investment 💕

More details and how to join in is in my bio click “Ustrong12”.

DM me if you have questions or comment questions below 👇🏾


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I’m so stoked about this group program because it’s a great way to be able to work with me for a fraction of the cost.

🟢 Improve your 1RM in the squat, bench and deadlift
🟢Have an awesome community who is training along with you
🟢Direct access to me to ask any questions Mon - Fri
🟢 Form feedback monthly (if you join by Friday the 13th)

Check out the post for all details and use the link in my story to join and grab ya bonuses.

We kick off January 29th!

If you have any questions about UStrong12 please DM me 💕

code: Solana
code: Solana
code: Solana

One thing I will always go back to is tracking my food with a food scale and a food tracking app.

I took a 6 month break from tracking food in 2022. Prior to that I tracked consistently for ~4 years. I was simply at a point where I knew I would be in a long maintenance phase and wanted to have a mental break from tracking. I enjoyed it and fully feel like it is what I needed but as of Sunday I am back to tracking my food and I am enjoying it very much.

Although I’m still in a maintenance phase there is so much benefit when it comes to tracking food:
✅ Accurately hitting macros
✅ Easier to fuel up properly for training
✅ Satisfaction of knowing you’re eating specifically for your goals

These are my top reasons for tracking as I prep for the Arnold’s.

Always remember y’all, tracking is a tool. It can be extremely helpful for any nutrition or physical goal that you have, and also, taking a break from it can also be what you need for your health as well.

If you’re looking for nutrition help, click on “work with me” in my bio and we can talk 💪🏾💕

: Solana
: Solana
code: Solana
: Solana

Word for the year: consistent.

No matter what it is if I commit to it I will be consistent with it.

That includes my business, my relationships, my spiritual life I want to be consistent in all areas.

What’s your word for the year? 👇🏾

Virginia pro recap is live!
Me and go over the top performances at the Pro and we go over what we liked about the Friday night Q&A and what we will work to improve for next year.

Give it a listen and subscribe to the podcast!

Found the ones that looked the most like me. Still wondering who tf #10 is but she’s hot af 🥵🤣

I know I look decent but now I’m on a quest to be as jacked as my avatars 24/7 😌

Me thinking about how excited I am for y’all to get these discounted webinars 😍

“Powerlifting Squat Mechanics” & “Master your Deadlift” Webinars are both on sale for 50% off aka $9 each.

These webinars have taught powerlifters how to:
⚪️ Avoid common technique mistakes to help strengthen your lifts
⚪️ Breathe and brace properly for maximal tension
⚪️ Perform movement prep to feel ready for strong training sessions
⚪️Feel confident that you can get white lights on the platform

Sale goes through Friday 💪🏾

Get strong and have fun eating tomorrow 😍

If you have questions about my webinars ask me below 👇🏾 or just tell me what your most looking forward to tomorrow 🤷🏾‍♀️

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There’s a time to push hard in training and there’s times where we slow down and prioritize other things.

My last competition was in June and my next one will be in March of next year.

When competition is around the corner (I’d say ~5 weeks out) I focus all of my energy towards competing. I eat out less, spend less time with friends, and prioritize completing only the absolutely necessary tasks for my business.

When I’m farther out from a meet like I am currently, I still take training seriously but I also prioritize spending time with friends and family more, enjoying some different foods, and prioritize my business more than my training.

I used to have a hard time with this as I had this idea that the best athletes are always grinding hard daily and putting their training as the most important thing in their life each day, so if I wasn’t doing that then I wasn’t being serious enough.

Over the last 7 year of competing in powerlifting, one of the biggest lessons I’ve learned is that priorities will shift and it’s OK to enjoy other parts of your life more.

It’s okay to train less days each week to make time for other hobbies.

It’s okay to take a break from tracking all of your macros.

It’s okay to enjoy life and enjoy powerlifting as a part of your life and not as a main priority in your life.

Sometimes I think we need that reminder.

But sometimes ya should.
It just depends.

I get asked if walking on the treadmill or riding an aerodyne bike is necessary before starting a training session.

The main benefit of cardio before deadlifts for example would be that it physically gets your body warm and blood flowing.

This is important if:
⚪️ You’ve been sitting for a long period of time before starting your training session
⚪️You train first thing in the AM so you’ve barely moved
⚪️You enjoy it bc it makes you mentally prepare to train

Besides the above reasons, you can skip the cardio and just do basic drills directly related to what exercise you are about to perform (such as performing glute bridges & dumbbell rdl’s before starting deadlift)

Do you hop on a cardio machine before you train?

Let me know in the comments!

I personally do if I’m squatting or deadlifting bc I train in the morning and need the blood flow 😮‍💨

code: Solana
code: Solana
: Solana15
code: Solana
code: Solana


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Tomorrow my episode with Brian Abarca | Online Coach | B***y Doctor | Fat loss Specialist] on A-Bar Cast goes live!

It was so fun to do my first in person podcast episode 💪🏾

Definitely making it a goal to do some in person episodes for my own pod after this!

We talked all about how I was introduced to powerlifting, my mission as a coach and a podcaster, what powerlifting is, how I set up my clients to perform in a meet and so much more!

You’ll learn a lot from this episode, thank you Brian Abarca | Online Coach | B***y Doctor | Fat loss Specialist] for having me on!

I was asked by someone in my STRONGWOM3N Facebook group how you become a USAPL state referee.

It’s not hard! And it’s a great opportunity to give back to the sport.

If you have any questions ask below in the comments!

Solana Lewis Training updated their business hours.

Solana Lewis Training updated their website address.

Solana Lewis Training updated their info in the about section.