Ready to start lifting?

Strength training doesn’t need to be complicated, intimidating, or loud. Whether you’re starting out or returning to lifting, we’re here to help with equipment designed for women and free workouts to get you going.


A simple place to start:
Most beginners start with 2–3 kg for upper body and 4–5 kg for lower body.
If it feels light, add reps
If it feels heavy, use one dumbbell
You can start with just two 30 min at-home sessions per week

When will I know to go heavier?
When you can complete 3 sets of 10–12 reps with good form and it feels comfortable, it’s time to move up.
Our 1 kg increments make progression simple and controlled.

Buy The Starter Set

Benefits of strength training

  • Why strength train

    FACT: Women lose 3-8% muscle mass per decade, leading to decreased bone density and slower metabolisim.

    Strength training is essential to maintain lean muscle, increase bone density and support long-term cardiovascular health.

  • The benefits go beyond muscle

    FACT: Strength training improves balance, posture, and joint stability, which reduces the risk of falls and injury.

    It supports everyday movement and helps you feel more resilient in your body, not just stronger on paper.

  • You won’t “bulk up”

    FACT: Significant muscle size increase requires long-term, high-volume training alongside specific nutrition.

    Lifting weights won’t make you bulky. It will make you strong, supported, and confident in how you move.
Check out our workouts

start here: 3 exercises that cover everything

upper body

1. Shoulder press
Dumbbells at shoulders, press overhead.
Lower slowly with control.
Keep ribs down and core engaged.

2. Bent over row
Hinge slightly forward, pull elbows back.
Squeeze shoulder blades.
Think about pulling your elbows into
your back pocket

3. Chest press
Dumbbells beside chest.
Press up above your chest.
Pause slightly at top.
Wrists stacked above elbows

lower body

1. Goblet squat
Hold one dumbbell vertically at your chest (like a goblet).
Sit hips down and back into a squat.
Keep chest tall and weight through your
heels.
Think about sitting down between your
hips.

2. Romanian deadlift
Hold dumbbells in front of thighs.
Slight bend in knees.
Push hips back as you lower the weights.
Feel the stretch in your hamstrings and
keep back neutral.

3. Reverse lunge
Hold dumbbells by your sides.
Step one leg back into a lunge.
Front knee stays over your ankle.
Push through the front heel to return to
standing.

core

1. Dead bug (with or without dumbbell)
Lie on your back with knees bent at 90
degrees.
Hold one dumbbell above your chest with arms extended (optional)
Lower the arms and legs slowly
towards the floor at the same time. The slower the better.
Keep lower back pressed into the floor
and move with control.

 2. Russian twist
Sit with knees bent and feet on the floor.
Hold one dumbbell with both hands in front of your chest.
Rotate your torso gently from side to side.
Think about turning through your ribs rather than just moving your arms.

 3. Heel taps
Lie on your back, knees bent, feet on the floor.
Lift shoulders slightly off the ground.
Reach side to side towards your heels.
Keep movement small and controlled.
Feel your core working, not your neck.