‘Beginner to 5kg’ is a 6-week women-specific and evidence-based progressive strength training and health education programme for women over 35 years.
Strength training is really important for women in midlife and beyond, but many have expressed numerous barriers to strength training participation. From our research and vast experience of working with midlife and older women, we created ‘Beginner to 5kg’ – a novel, flexible, time-efficient, educational and mixed-ability strength training and health education programme. This programme incorporates technique-focused demonstrations of strength exercises, with progressions and adaptations for varying ability levels, and practical evidence-based health education on strength training, health, nutrition, and recovery.
EduFIT in partnership with Laois Sports Partnership and funded by Sport Ireland, conducted a research study to determine the efficacy of the ‘Beginner to 5kg’ programme. Our results show that ‘Beginner to 5kg’ significantly improves upper- and lower-body muscular strength and endurance, wellbeing, physical self-efficacy and physical activity participation in midlife and older women. Additionally, in participants who self-reported as perimenopausal and post-menopausal, there was a significant reduction in menopausal symptoms following ‘Beginner to 5kg’. Our paper is currently in review, and we will link it here once it has been published.
These improvements have been found in subsequent ‘Beginner to 5kg’ online programmes delivered in county Laois in 2024 and 2025, in partnership with Laois Sports Partnership. Please read the facilitator and participant testimonials below.
Participants have access to:
Participants will have lifetime access to the on-demand library so they can continue to use the strength training videos and watch the health masterclasses after the programme ends.
Please watch our video below which shows how our ‘Beginner to 5kg’ programme can be facilitated.
We have scientific evidence (our publication is currently in review!) to support the benefits of the ‘Beginner to 5kg’ programme which include:
The ‘Beginner to 5kg’ programme is currently delivered by the EduFIT team. This programme can be delivered online or through a hybrid format combining online and in-person delivery.
Please contact Dr Diane Cooper via email info@edufit.ie if you are interested in this programme.