‘Beginner to 5kg’ Programme
At-Home Strength Training for Women
Are you ready to feel stronger, more confident and more energised with a simple, supportive strength plan you can do at home?
If the gym feels intimidating, you’re unsure how to lift safely, or you’re starting from scratch, you’re not alone. Many women in their 30s, 40s, 50s, 60s, 70s want to build strength but don’t know where to begin. That’s exactly why we created Beginner to 5kg: a supportive, online evidence-based 6-week strength and health education programme for women, designed by health scientists and exercise professionals to help you get results safely at home.
Whether you’re navigating perimenopause or menopause, rebuilding fitness after a break, or simply investing in your bone and metabolic health, we will guide you step-by-step. In Beginner to 5kg, you will learn safe technique and follow progressive workouts that fit real life while building full body strength that supports your health for the long term. Our research study (in partnership with Laois Sports Partnership, DCU and Sport Ireland) shows the Beginner to 5kgs programme helps you:
- Increase full-body strength at home starting with bodyweight and building up at your pace.
- Build confidence with achievable sessions, clear coaching and simple progressions.
- Support perimenopause and post menopause wellbeing and help reduce common menopausal symptoms.
You can read our scientific research paper here and testimonials from real women below.
Why Muscle Matters for Women’s Health
Strength training (also called resistance training) supports women’s health at every stage helping to build and preserve muscle, protect joints, strengthen bones and improve day-to-day energy. From our 30s, we naturally lose muscle each year. If we don’t have a plan to maintain or increase it, the muscle decline will affect strength, mobility and long-term health. For women, the years before and after menopause can bring faster detrimental changes to muscle, bone and cardiovascular health. The good news is that consistent strength training makes a massive difference to women’s health. Women over 40 must do strength training twice per week for life and we make it feel doable with clear coaching and practical education inside the Beginner to 5kg programme. Watch the 8-minute video or view the notes below from Dr Diane Cooper (CEO and Founder of EduFIT, Clinical Exercise Physiologist and Health Researcher) for a clear explanation.
How it Works
The 6-week Beginner to 5kg programme is available on-demand inside EduFIT at Home, so you will need an EduFIT at Home membership to access it. EduFIT at Home is €22 per month so you will need two months access to complete the 6-week Beginner to 5kg programme. After that, you can stay with us to keep progressing or you can cancel anytime and continue independently. It’s designed to fit your schedule and your life.
Each week, you will complete one 20-minute health education workshop and two at-home exercise videos. For the exercise classes you choose the option that suits your level and schedule:
Option 1 – On-demand only (ideal for beginners): Follow the on-demand sessions at your own pace and pause whenever you need. In every workout, instructor Yvonne demonstrates three levels for each exercise, so you can make movements easier or harder. There are 6 x 40-minute exercise videos in total. You can complete Video 1 twice in Week 1, Video 2 twice in Week 2, and so on. Start with bodyweight (no equipment), then progress using simple household items (water bottles or tins). If you have dumbbells or kettlebells, you are welcome to use them as you advance. For video 3 and 4 you will need a resistance band but you could use light hand weights instead.
Option 2 – On-demand + live class (for those with some experience): Complete one of Yvonne’s on-demand videos per week and join one of our live online exercise classes during the week. As an EduFIT at Home member you are welcome to attend any class within EduFIT at Home, but we recommend BodyWell (Mondays at 7:45pm) or Lift (Thursdays at 7pm) while you are working your way through the Beginner to 5kg programme
What’s Included?
- Pre- & Post-Testing: Track your progress with a simple at-home guide (Day 1 to Day 42).
- Programme Tracker: Download a simple tracker to record your workouts and workshops each week and stay on track throughout the 6 weeks.
- Weekly Health Masterclasses: Short, practical videos covering the benefits of strength training for women, key training principles, nutrition and recovery.
- Weekly Resources: Downloadable workshop notes so you can apply what you learn.
- 6 x On-Demand Beginner Strength Videos: Beginner-friendly sessions you can do at home. We start with bodyweight technique (no equipment), then progress using simple household items (water bottles or tins). If you have dumbbells or kettlebells at home, you’re welcome to use them as you advance.
- Live Class Access: Access to 28 live exercise classes per month. We recommend our BodyWell and Lift classes if completing the Beginner to 5kg programme.
Real Results for Real Women
