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We are delighted have partnered with Her Spirit to co-create Couch2Kilos, a free strength programme designed to help EVERY women get stronger in just 6-weeks.

It is a simple and effective programme to help women boost their strength, body composition, stability and mobility.

Who is Couch2Kilos suitable for?

With three levels Couch2Kilos is suitable for women of all abilities from just starting out to those who are already active.

It is totally flexible, you can do it anytime, from anywhere, at the gym or home and on any device. You can start with zero equipment and work up the levels and learn how to use a variety of weights.

Those who have already taken part in the programme, tell us that strength training has helped them build body confidence and feel more able to cope with daily life. This is the case for women of all ages and especially true for women who are experiencing peri-menopause and menopause.

Working with our team of coaches and Professor Greg Whyte, OBE, former Olympian, Sports Scientist and Comic Relief/Children in Need celebrity coach, we have created a programme that is accessible to every woman.

Where can I access Couch2Kilos

Couch to Kilos is free via the Her Spirit mobile app and has been launched in response to data that shows a staggering 80% of women are not meeting the recommended government guidelines for 30 minutes of moderate activity most days of the week PLUS two strength training sessions every week. 

What level should I start at?

Level 1 – bodyweight. No equipment needed

This is perfect for first timers and those returning to exercise after a break. We will incorporate the use of strength bands to aid additional progression however these are not necessary to get started.

Level 2 – strength bands + small weights (1kg-5kg)

If you are fairly active (2-3 times per week) and have done some strength training at home or in the gym. You might have struggled with consistency and need to be motivated by others to keep you on track.

Level 3 – small weights + barbell

This is for those that are active 3-5 times per week and already incorporating strength training into your routine. This will take you to the next level by increasing your strength for a range of activities.  If you struggle with consistency and need a bit of a challenge this is for you!

Emily Muskett, British Weight Lifting Champion and Talent Lead at British Weight Lifting, adds: “Through our partnership with Her Spirit we want to demystify what being stronger means and inspire a new generation of women to feel confident and comfortable to start lifting weights. There are a lot of myths associated with this kind of training that we hope to bust as part of our campaign to create a fitter, stronger and healthier nation.”



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