‘Beginner to 5kg’ Programme

‘Beginner to 5kg’ is a 6-week women-specific and evidence-based progressive strength training and health education programme for women over 35 years. You can access this on-demand programme by signing up to EduFIT at Home for only €22 per month. You can sign up here and cancel your membership at any time.

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’. You can read the full research paper here.

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.

What is involved in the ‘Beginner to 5kg’ programme for participants?

Participants have access to:

Pre- and post-testing: This can be conducted at-home using the ‘Beginner to 5kg’ at-home testing manual.
1 * 20-minute health masterclass per week providing simple and practical evidence-based information on the physiological benefits of strength training, specific training principles, and special considerations for nutrition and recovery to support health and performance adaptations.
2 * evidence-based strength training classes per week. These strength training classes can be completed using the on-demand library of pre-recorded strength training videos. The first two pre-recorded videos are focused on performing body weight exercises with correct technique and then progression is incorporated by performing strength exercises with light household items (e.g. water bottles and tinned cans) and resistance bands. The use of equipment is optional. Participants are also encouraged to complete a live or recorded BodyWell or Lift class. These classes are suitable for mixed abilities, including women of all fitness abilities and those living with one or more clinical conditions.
Weekly take-home resources including the key points of the health masterclasses.

Please watch our video below which shows how our ‘Beginner to 5kg’ programme can be facilitated.