Stop overthinking the details. I’ve helped hundreds of climbers get stronger and more resilient—now it’s your turn.

💪🏽

Stop overthinking the details. I’ve helped hundreds of climbers get stronger and more resilient—now it’s your turn. 💪🏽

Imagine climbing with more STRENGTH and CONFIDENCE than ever, staying INJURY-FREE, and finally having a CLEAR PLAN—for the entire year. Stop wasting time on ineffective programs and start training with one built specifically for climbers like you…

Welcome to the Foundational Strength Program

The only strength program designed by an elite climber and coach turned powerlifting champion.

12 months of effective strength programming, PLUS coaching support to help you:

  • Get STRONG AF.

  • Build resilience.

  • Climb harder without injury.

If you’re overwhelmed by how to balance strength training with climbing, this program is for you.

Research shows several benefits of strength training specifically for climbers:

  • 66% fewer injuries - Research shows that strength training reduces your injury risk and keeps you climbing.

  • Improved climbing performance - targeted strength training, including finger strength and upper body exercises, significantly improved climbing performance. Climbers showed enhanced ability in both lead and bouldering disciplines after engaging in a structured strength training program. Strength training unlocks more movement and technical possibilities in your climbing.

  • Improved finger strength - finger strength is a critical determinant of climbing performance - strength training protocols focused on improving grip strength, such as hangboard exercises (included in this program), resulted in substantial improvements in climbers' ability to climb harder grades

  • Better endurance - climbers who engaged in a combination of strength AND endurance training exhibited better performance in forearm endurance and endurance climbing

  • Longevity: Keep climbing strong into your 60s, 70s, and beyond.

Just climbing isn’t enough. Build the strength foundation every climber needs.

REAL TALK: You need to be strength training

Buuuuuuuuut…you’re stuck overwhelmed it’s stopping you from strength training regularly.

What exercises should you do? How often? How many reps and sets? How heavy should you go?

How do you fit it in with your climbing? Should you do it on the same day as your climbing session or a different day?

One coach on Instagram said to do [X] but another one said to do [X] on a podcast…? Confusing.

What if you get hurt? How do you avoid that? What if I gain weight? Is it even worth the time?

It’s not your fault. Advice is everywhere (some of it is really bad). You need a program that works with your climbing, not against it.

I want you to Imagine if you had a FULL YEAR of strength programming and coaching support. You could focus on your strength training and have your strongest climbing year yet, without compromising your climbing sessions.

This is the path to harder sends, more effective training, fewer injuries, and more confident sessions. I’ve seen it work for hundreds of climbers who have already done the program—and it will work for you too.

I have taken ALL my experience and expertise and poured it into the Foundational Strength Program so you can get stronger efficiently and effectively without the overwhelm.

Here’s what makes FSP work:

Learn how to structure your training around climbing - Workshops and templates make balancing training and climbing effortless.

Learn how to use RPE/RIR (autoregulation) - Adapt training to your energy, cycle, or climbing schedule.

Learn the compound movements - Get strong efficiently with easy-to-follow resources and video form checks.

With FSP, you’ll go from:

Feeling overwhelmed with not knowing what to do in the gym -> having an exact plan that you can understand and trust

Feeling intimidated to go into the weight room -> being confident in the weight room

Feeling tweaky and tired from other programs -> feeling strong and recovered between sessions and able to still climb well

Worried about gaining weight -> excited about the weight you’re lifting

Take it from people already in the program…

“Before doing the program, I lacked strength in climbing. Also, I didn't know what the heck I should do in the gym. The program solved both problems, I now love the gym almost more than bouldering and am thinking about joining a competitive weightlifting team 😂” - Miranda

“The Foundational Strength Program built my confidence in the gym, from never lifting before to now going regularly multiple times a week. I’ve rotated through the program four times! I’m stronger on and off the climbing wall and have fallen in love with lifting itself, too.” - Alison

What’s inside the Foundational Strength Program👇🏼

  • 1 year of programming (variations for every schedule and season in your training).

  • Private Discord: Coaching, accountability, and video feedback.

  • Resource library: Articles, videos, and workshops.

  • Hangboard programming: Strength and endurance finger training included.

  • Flexibility: Start, stop, and restart anytime.

  • Exercise substitutions: Options for travel or limited equipment.

    Bonuses:

    1. Autoregulation Workshop

    2. Warm-Up Workshop

    3. Climbing-Training Scheduling Templates

    4. Nutrition Q&A with expert Tom Herbert

Two ways to get all of this:

Includes one year of access to Discord community, coaching, resources, and programming.

Here's what people have to say about the Foundational Strength Training Program:

“Going through the Foundation Strength program was great for me physically, but it was truly a game changer mentally. I struggle with chronic pain and persistent injuries due to a hypermobile connective tissue disorder, and it can be hard for me to trust my body. Having a program created by someone who knows about physiology and injury prevention allowed me to trust the process and push through the early aches and pains. By the end of the program, my body felt better than it had in years, and more importantly I felt more free to climb hard, take falls, and push my limits.” - Carly

“I've been training with the FSP programs for the past 10 months and I cannot recommend it enough to anyone that wants to be a more resilient athlete. I have worked with other coaches and done various programs and nothing else is as straightforward and effective from a time perspective. Natasha taught me to really dial in in what's important and what is simply a waste of time. The app is easy to use and the support provided by her and the other members of the program keeps me motivated and accountable. What sets Natasha apart is how much education and empowerment she provides. She will teach you how to know your limits and how and when to push them. I feel so comfortable in the weight room because I know what I'm doing and that is a big barrier to entry for so many people.” - Iris

“The program is great, not only is it informational and practical but is laid out in a way that makes it very approachable. I’ve seen a lot of progress in my lifting and climbing since I’ve started, and which has helped me be more confident in my climbing as well. Would highly recommend doing this program if you’re looking to improve your climbing!” - My

“As a climber with no weight lifting experience, I found the foundational strength program incredibly helpful to give me a solid basis with some exercises that I could work with for a long time into the future. The program was extremely well-thought out for a climber’s needs and it was full of all the info I felt I needed, even as a beginner. Concepts were clearly explained and the videos were perfect. It worked for the limited equipment I had (dumbbells, no barbells) but also made me excited to try barbells someday. As an injury prone climber, I definitely feel like this program has helped me stay strong and solid!” - Amy

“This program has been the best investment in my strength and health since I joined a gym. I got what I thought I'd get out of it (structure, form checks) but I also found consistency, accountability, and community. I wasn't sure how much I would have to gain since I'd already been lifting for 8 years, but I've made considerably more gains this past year than I would have alone and I've also enjoyed the renewed excitement of sharing goals, wins, and welcoming newcomers. I can't recommend this program enough to those new to strength training, already involved in it, or those just looking to dip their toe in to see how it will improve their climbing.” - Laura

WHO AM I?

I’m Dr. Natasha Barnes.

I’m a high-level athlete and experienced clinician who has been working with climbers for over 13 years.

  • Former National Bouldering Champion

  • National Powerlifting Champion and Record Holder

  • 25 years of climbing experience

  • 23 years of coaching experience

  • 13 years as a clinician

  • 11 years of powerlifting experience

I’ve helped thousands of climbers, including some of your favorite pros, overcome injuries, get strong, and climb harder than ever. I’m also the founder of the #strongernotsmaller movement and a recognized thought leader in the climbing industry.

Why Did I create This Program?

Strength training is a game-changer.
It boosts climbing performance, reduces injury risk, and builds the capacity to climb and train for a lifetime. But too many climbers are stuck following:

  • Programs not designed for climbers (like CrossFit or bodybuilding splits).

  • Ineffective circuit-style routines.

  • Inconsistent or overly complicated approaches.

I know that not everyone has the time or budget for 1:1 coaching, so I created the Foundational Strength Program to make strength training:

  • Simple: Everything is laid out for you, step by step.

  • Accessible: Evidence-based and designed for climbers of all levels.

  • Effective: Built on my experience as a coach, athlete, and clinician.

My mission is to help climbers build resiliency, strength, and confidence to climb harder and stay injury-free. I’m thrilled to support you on this journey and show you how strength training can transform your climbing—and your life—just like it has for me and hundreds of my clients.

FAQs

  • This program is still for you! L1 is designed to help beginners and climbers with less than a year of consistent strength training experience. We also have resources to help you get familiar with the gym equipment and we have a Discord channel where you can get as much coaching and support as you need. Including video analysis.

  • You’ll have a choice of 1, 2, and 3 days per week depending on which program you choose.

  • Anywhere from 30-90 mins depending on which level you are on. Level 2 has slightly higher volume so the sessions can take a little longer. The first few sessions can sometimes take a little longer as you dial in your warm up and RPE.

  • For the full program you'll need access to barbells, a squat rack, a bench, dumbbells, a pull-up bar, and a hangboard or no hang device. However there are substitutions provided in the app for individuals who only have access to dumbbells, bands or body weight.

  • You'll have the option to stop, start, pause any program in the app yourself so you can either modify while you're traveling or you can pause or stop the program and restart when you get back or when you're not sick anymore.

  • Nope you can start the program whenever you're ready! You’ll have access to the Discord server, coaching, and resources for one year.

  • Depending on the injury you’ll likely be able to still train and work around the injury during the program. We have a whole module discussing how to modify around an injury / pain and we can also help advise you via Discord where all the coaching happens. Also exercise substitutions are provided in the app and you can always modify them by using a lower RPE than prescribed temporarily to work up to tolerance. 


    If you're still not sure, reach out to us via Instagram or email info@natashabarnesrehab.com and we can discuss with you whether or not it would be appropriate or you can book a rehab consultation to work on your injury with Dr. Natasha until you’re ready for the full program.

  • Yes! We will show you how to fit this program in with the rest of your climbing training that you’re getting from your other coach. We’d recommend NOT doing any “off the wall” training with that coach while you're in this program to avoid redundancy and overtraining. If you're not sure about anything you can also ask us on the Discord and communicate with your current coach about what you're doing and we can figure it out! 


    We currently have or have had clients working with Lattice, Power Company, C4HP, Training Beta, Goodspray Coaching, Pinkpoint Climbing, Project Direct Coaching, Juliet Hammer, Climb Strong and more!

  • Nope! it's designed with climbers in mind and we teach you how to autoregulate inside the program so that you're not exhausted for your climbing sessions.

  • Lifting weights does not make you gain weight. The only way to put on weight is to be in a caloric surplus. so the only way you'll gain weight from this program is if you significantly increase your food intake. Some clients notice that they need to eat more just to keep up with the extra training without their weight changing at all!