The Strong Curves Program
Shelley Darlington's strength training method for women who want curves, strength and a routine that fits real life.
How the program works
Strong Curves is progressive strength training. You lift a little more, or do a little more, each week, so your glutes, legs, back and shoulders keep adapting. That is what builds shape. Every workout is equipment-optional: bands and dumbbells help you progress, but you can start with body weight at home.
Training is only half of it. The app pairs each program with simple, healthy recipes, progress tracking and a community of women doing the same thing, so the routine actually sticks.
Pick your level
Beginner
Strong Curves A
Learn the fundamental movements with light loads and bodyweight. Builds the habit, the form and the base strength everything else sits on.
Intermediate
Strong Curves B
Progressive overload takes over. Heavier loads, more volume and structured glute work to build visible shape.
Advanced
Gluteal Goddess
The glute-focused program for women who already lift. Higher intensity and targeted work for the upper, mid and lower glutes.
A sample Strong Curves week
Here is what a beginner week looks like. Three strength sessions, walking on the days between, and one full rest day. Add a little weight or a rep each week and you are doing the program.
Day 1
Lower body and glutes
- Glute bridge, 3 × 12
- Goblet squat, 3 × 10
- Romanian deadlift (dumbbells or band), 3 × 10
- Banded lateral walk, 3 × 15 each way
- Superman pulse, 3 × 15
Day 2
Upper body and core
- Push-up (incline is fine), 3 × 8
- Single-arm row, 3 × 10 each side
- Shoulder press, 3 × 10
- Dead bug, 3 × 10 each side
- Plank, 3 × 30 seconds
Day 3
Full body
- Hip thrust, 3 × 12
- Reverse lunge, 3 × 10 each leg
- Glute kickback, 3 × 12 each leg
- Standing ab circuit, 3 rounds
- Brisk walk, 20 minutes
Every exercise above has a video demo in our exercise library.
Get the sample week as a free PDF
The week above, laid out with sets, reps and space to log your weights. Pop in your email and download it straight away.
Frequently asked questions
What is a Strong Curves workout?
A Strong Curves workout is a strength session built around the glutes and lower body, balanced with upper body and core work. Each session has a warm-up, a few main lifts, a glute finisher and a cool-down, and the loads increase over time so your body keeps adapting.
Is this the same as the Strong Curves book by Bret Contreras?
No. This page is about Shelley Darlington's Strong Curves program and app, founded in Queensland, Australia in 2017. It is a different author and a different method from the 2013 book of the same name, though both are aimed at women building strength and shape.
How do you gain a curvy body?
Build muscle where you want shape, mainly the glutes, hamstrings, shoulders and back, with progressive strength training, eat enough protein to support it, and stay consistent for months rather than weeks. Cardio on its own does not create curves.
Do I need equipment for Strong Curves workouts?
The programs are equipment-optional. Resistance bands and a pair of dumbbells help you progress, but many workouts can be done with body weight alone at home.
Is there a Strong Curves workout PDF?
Yes. You can download a free sample week PDF from this page. The full programs, with videos, tracking and progression, live inside the Strong Curves app.
Who is the Strong Curves program for?
Women of any level, from a first gym session to experienced lifters, who want simple, science-backed training that fits a busy life. There are separate beginner, intermediate and advanced programs.
Start the full program
All three programs, video demos, recipes and tracking, with a 7-day free trial.