Our programmes are tailored to each client's individual goals and needs. While every plan is unique, strength training and mobility work form the foundation of most programmes. Depending on your objectives, we may also incorporate cardiovascular training, coordination, balance, and flexibility to create a well-rounded approach that supports long-term progress.

Yes. Whether you're working with medical specialists, physiotherapists, nutritionists or other practitioners, we're happy to collaborate to ensure your training integrates seamlessly with your wider care plan.

You can safely lift weights anywhere from two to six times per week, provided your programme is well balanced and allows sufficient time for recovery. The ideal frequency depends on your goals, training experience and lifestyle. For general health, the World Health Organisation recommends 150-300 minutes/week of moderate/high intensity exercise at least twice per week. 

No, never! Starting a training programme can be incredibly beneficial to women of all ages. Research has shown adaptation (muscle and strength improvements) occurs in response to weight training well into older age from age 60-90+. 

Yes. Regular exercise can play an important role in managing PCOS and endometriosis. We'll tailor your programme to your symptoms, goals and lifestyle, helping you train safely while supporting your overall health and wellbeing.

Training in pregnancy can look different depending on your goals, preferences, and background. Many women choose to focus on a training programme that helps them manage their pregnancy symptoms, helps prepare the body for birth and life with a young baby and supports recovery in the post partum phase. 

Properly adapted training is widely agreed to be the most effective non-pharmacological interventions to improve maternal health. It can help reduce risk of gestational diabetes, c-section delivery, preeclampsia and gestational high blood pressure. It has been shown to improve sleep and mental health, support healthy weight gain, help to manage pregnancy symptoms, support faster recovery and potentially shorten active labour time.

For the baby, it can help support a healthy birth weight, improved placental function, reduces risk of excessive birth weight and better fetal heart rate variability, and nervous system development. Exercise has not been shown to increase risk of miscarriage or preterm birth. 

The American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate-intensity exercise each week, including 2–3 strength training sessions alongside aerobic exercise. Ideally, aim to be physically active on most days and minimise prolonged periods of sitting wherever possible.

Yes. Diastasis recti is a normal adaptation to pregnancy and happens in almost every pregnancy. It may persist after birth for months, or even years, but we can work on restoring abdominal muscle function before it has completely recovered.

Light exercise is beneficial to resume as soon as possible after giving birth, with intensity increasing gradually based on your recovery and symptoms. Returning to moderate or high-intensity exercise may require medical clearance, depending on factors such as healing, symptoms and sleep.

Research suggests pregnancy is an excellent time to start an exercise programme. Both weights and cardio are healthy to start any time in a medically uncomplicated pregnancy or with medical clearance if the pregnancy is more complicated. In fact, it has tonnes of benefits to both mother and baby!

Some medical conditions mean that exercise is not recommended during pregnancy. However, many pregnancy-related health conditions do not prevent you from exercising, provided it is safe to do so. We recommend discussing your plans with your maternity care provider. Where appropriate, we'll tailor your programme, progress at a pace that suits your needs, and are happy to work alongside your healthcare team to provide coordinated, multidisciplinary care.

High intensity training in those who were doing it before pregnancy has been shown to be well tolerated by mother and baby in uncomplicated pregnancies. In those who are healthy but new to exercise, it should be progressed more slowly depending on tolerance and symptoms experienced around training sessions.