If you’ve been thinking, “I really should start strength training…” but you’re not sure what to do, what equipment you need, or how to stay consistent, you are not alone. Many women in their 30, 40s, 50s, 60s and 70s want to feel stronger and more energised but the path forward can feel confusing (or a little intimidating). That’s why we created Beginner to 5kg, a supportive, evidence-based 6-week strength and health education programme, designed by health scientists and exercise professionals to help you get results safely at home. to meet this need. The good news is that you can build real strength at home, starting with exactly what you have right now.
Strength training (also called resistance training) helps you maintain muscle as you age, supports bone strength, improves joint stability, and can make everyday tasks feel easier. As we age and hormones shift through perimenopause and post menopause, preserving muscle and bone becomes even more important for long-term mobility and metabolic health. Major health organisations recommend doing strength training at least twice per week and the best routine is the one you can do consistently. Strength training is crucial if you want to:
“I need a gym and fancy equipment.” You can start with bodyweight and progress using household items (like water bottles or tins of beans) before moving on to dumbbells or kettlebells at home if you choose.
“I don’t know if I’m doing it right.” Technique matters and that’s why clear coaching and simple progressions make starting at home much easier.
Beginner to 5kg was created for women who want guidance, structure and progress that can be followed online without any pressure from the comfort of home. It’s a 6-week programme hosted inside EduFIT at Home. Each week includes one short (20-minute) health education workshop plus two coached strength sessions you can complete on-demand. You start with bodyweight, then progress gradually using household items or weights if you have them. It includes:
Our research shows that 6 weeks is long enough to gain meaningful changes to your health, strength and wellbeing. Many women notice improved confidence with strength movements, better day-to-day energy, and a clearer sense of “I can do this.” The biggest win is consistency, when you complete two sessions per week and progress gradually, you build a foundation you can continue long after the programme ends. You can read real testimonials from real women at the bottom of this webpage.
If you’re ready for a supportive plan that tells you exactly what to do each week, Beginner to 5kg is available on-demand inside EduFIT at Home (monthly membership is €22 per month and you can cancel anytime). It’s designed to fit your schedule and your life. When you’re ready, you can sign-up to get started.