Person lifting a barbell in a dark gym setting, wearing a blue sports bra and shorts, with a fitness tracker on their wrist.

Ready-to-go programs

Structure without the wait

Our Ready-To-Go Programs are designed for women who want structured, effective training without the need for full individualisation.

Each program is thoughtfully periodised and tailored to its specific focus area — ensuring progressive overload, appropriate recovery and meaningful adaptation.

Simply choose the program that aligns with your goals, access it through the app and commit to showing up consistently.

A woman running on the beach wearing a pink sports bra and shorts, white athletic shoes, and a black wristband. The ocean and a clear blue sky are in the background.

Running strong program

  • 12-Weeks

  • 2 to 3 days a week

  • Beginner and intermediate levels

  • Gym-based

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A woman in blue workout clothes and white sneakers lifting a dumbbell in a dark gym.

Essentials strength program

  • 12-Weeks

  • 2 to 4 days a week

  • Beginner and intermediate levels

  • Gym-based

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Close-up of a person lifting a dumbbell in a workout, wearing orange shorts and a white sports bra against a plain background.

Moving through menopause

  • 12-Weeks

  • 1 to 3 days a week

  • Beginner and intermediate levels

  • Gym-based

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Inside The App

A mobile app interface showing a workout plan. The screen displays a greeting to Emma, a message to do a full body strength workout, and a button to start the workout. The app has navigation icons at the bottom for Today, Coaching, Inbox, and You.

Your daily dashboard gives you a clear snapshot of the day ahead — including assigned training sessions, daily habits and tasks, plus access to on-demand support when you need it.

Screenshot of a mobile app showing a weekly workout training schedule with dates from the 9th to the 15th, including exercises such as Full Body Strength, Interval Run, and Zone 2 Run.

A weekly training overview shows everything scheduled for the week, with the flexibility to easily reschedule sessions so your program fits around real life.

Mobile app screen showing a workout plan titled 'Full Body Strength' with a 'Start workout' button, equipment options, warm-up exercises including 'Body Weight Reverse Lunge', 'Eccentric Push Up', and 'Downward Facing Dog', and main workout exercises such as 'Chin Up'.

Session-by-session guidance lets you view each workout at a glance, with video demonstrations included so you feel confident and prepared before you start.

Screenshot of a workout app displaying three exercises: Deficit Push Up from Plates, Lateral Lunge Slides, and Hanging Oblique Knee Raise, with respective sets, weights, and repetitions.

Built-in tracking allows you to log completed sessions, including weights, sets and reps, so your training volume is recorded and your program can progress week to week.

Frequently Asked Questions

  • Ready-to-go programs are best suited for women who want structure and guidance, but don’t require a fully individualised plan.

    They’re a great option if you:

    • Feel generally confident in the gym

    • Don’t have complex injuries or specific clinical needs

    • Want a clear, effective program to follow without overthinking it

    If you’re unsure, this is a great starting point — and you can always progress into a more personalised approach later.

  • Ready-to-go programs are pre-designed, evidence-based programs built to suit a broad range of women.

    Individualised programming, on the other hand, is tailored specifically to you — your goals, training history, lifestyle, and any injuries or considerations — and evolves as you do.

    If you’re looking for something highly specific or have more complex needs, individualised programming is the better fit.

  • That’s completely normal.

    If you’re unsure, the best place to start is by reaching out. We can look at your goals, experience, and current situation to guide you toward the option that will be most effective for you — whether that’s a ready-to-go program or something more personalised.