EmpowHer Athlete Workbook | Printable PDF
EmpowHer Athlete Workbook | Digital Download
The EmpowHer Athlete Workbook was created to help teen girls become active participants in their training—not just complete workouts.
Designed to complement the EmpowHer training programs or be used as a stand-alone athlete resource, this workbook helps girls track their training, recognize patterns in their energy and recovery, understand how their bodies respond to exercise, and build confidence in the weight room.
Throughout the workbook, athletes are encouraged to shift the focus away from appearance and toward strength, capability, performance, and how they feel.
Inside the workbook:
- Weekly training and workout tracking pages
- Energy and mood check-ins
- Sleep, hydration, nutrition, and recovery tracking
- RPE (Rate of Perceived Exertion) and RIR (Reps in Reserve) education
- Prescribed vs. perceived RPE tracking
- Menstrual cycle awareness and optional cycle tracking
- Progressive overload education
- Pre-, mid-, and post-program reflections
- Guidance for recognizing patterns in training, recovery, and performance
- Practical tools athletes can continue using beyond the program
This isn't about creating a "perfect" routine or expecting athletes to feel the same every day. It's about helping girls understand that their bodies provide valuable information—and teaching them how to use that information to train smarter.
Individual Use License
Purchase of the EmpowHer Athlete Workbook | Digital Download includes a single-user license. You may print and reprint the workbook and individual pages as often as needed for your own personal use.
This purchase does not include classroom reproduction rights. The PDF may not be reproduced for students, shared with other individuals, teachers, coaches, teams, schools, or programs, redistributed, resold, or posted online.
Are you a PE teacher? Classroom reproduction rights are included with the EmpowHer PE Curriculum + Digital Athlete Workbook | Classroom Bundle, allowing the purchasing teacher to print workbook pages for students enrolled in their own classes.
Digital Download: Your purchase includes a 19-page digital PDF of the EmpowHer Athlete Workbook. Print the full workbook once, then reprint weekly training, check-in, and reflection pages as needed for your personal use.