Simple Strength is a community of women over 40 who want more than just a program to follow, they want to belong and feel supported. We understand the time challenges and tiredness that come with this phase of life, and focus on making consistency achievable with a program of effective, easy-to-follow resistance training workouts online, at home.

Guided by sisters and personal trainers Amelia & Erin, you will build strength gradually, supporting long-term health and the activities you love - and the ones you’re yet to try!

The program includes two full-body strength workouts a week (with optional extras). Each workout is less than 30 minutes, uses dumbbells, and is fully guided. Workouts are progressive, building on the last to gradually increase strength each month.

These are great for fitness, but they don’t build or maintain muscle like strength training.

Available on the 'Simple Strength NZ' app is the Beginner to Lifting Confidently in 4 weeks course.  It's free and perfect for easing into strength training.  No experience needed, any fitness level.

The Simple Strength program is designed to be the simplest, most effective way to get stronger. Each month we guide you through 8 key exercises, helping you feel confident with the movements and choose the right weights for you.

Plus, you get access to a community of women just like you, for connection, encouragement and accountability.

Strength workouts use dumbbells for resistance, however we recommend starting without weights to focus on your technique first. 

When you are ready, add a light set of dumbbells between 1-3kg, and a heavier set of dumbbells between 5-8kg.

A good option is a set of 2kg dumbbells, and a set of 5kg dumbbells. 

An exercise mat is great too.

The program gives you the strength you need each week with two workouts under 30 minutes. You can add a third workout if you’d like, or other activities you enjoy like walking, running, or biking.

Download the Simple Strength App

Consistency is all about keeping it simple and being kind to yourself. Here are a few tips:

• Use the Simple Strength Community to connect, support and be supported by women on the same journey.

• Schedule your workouts like important appointments. Block out time that fits your week.

• Stick to just two workouts a week then you can add another workouts if time allows, without overloading yourself.

• Keep positive. Missing a workout will happen, it's just part of the journey.

• Talk yourself into a workout, not out of it.  Think about how great it feels to move your body and tick off a workout for the week!

Absolutely, most of us have something to work around over 40.  We focus on form, joint friendly movements, and progression that works with your body. If you have specific concerns we can offer modifications to help keep you moving.

There are so many benefits of having muscle for living - to feel stronger, move better, build body confidence and support your long-term health. Check out our blog - Why you should be strength training

Don't worry - the program is designed so you can come back easily, without needing to start over. Just pick up where you left off.

If you’re feeling unwell, unmotivated, or out of routine, staying connected with the community, even just checking in, can give you the encouragement and support you need to come back when you’re ready.

Not at all. The community is there if and when you're ready to connect with other women, but there's no need to post or share.

And don’t worry the workout videos are for you to watch and follow along, they don’t feature members.

Check out our blog on this great subject Blog

Simple Strength NZ App: click 'Programs' tab

www.simplestrength.co.nz: the 'Members' tab at the top of this website will take you to 'Your Program' or click here.

If you are not a member, you can simply Join Free Trial here.

Yes, you can repeat the workouts as many times as you would like.
We release a new program every month and the previous months program will be avaialbe for four weeks.

Get a check-up before starting with Simple Strength - certain medical conditions call for a consult with your GP before you take up a new form of exercise.     

No! You will not build large, bulky muscles but strength training will help you develop strong muscles.

Yes! If you have a smart TV, you can access the workouts using a web browser like Google Chrome. You can also cast from your phone or device using Chromecast, AirPlay, or similar features. It’s an easy way to follow along on a bigger screen while you train.

No problem! You can join and access the Simple Strength program from anywhere.

Become a member of Simple Strength with a monthly subscription of $24 NZD (recurring each month). 

Cancel anytime.

Join Free Trial

To access your account, click the 'Members' tab to log in. Then click your avatar in the top right corner and select Settings.

You can also go directly here:

Account Details.

To cancel your subscription:

1. Click on 'Billing' tab. You will see your Membership. To the right of this are 3 dots (...) click the dots then select 'Cancel this Subscription' 
2. Click 'Cancel Subscription' again to confirm. 

Your membership will cease at the end of the month period you have paid for in advance. 

NOTE: deleting the app does not cancel your subscription.

To change your details:

1. Click on 'Contact and Settings' tab. Change as required and click 'Save' to save the changes. 

We’ll email you if your payment doesn’t go through, and we’ll retry your card up to 8 times over the next 2 weeks. If it’s still unsuccessful after that, your subscription will automatically cancel.  Please contact us if you need assistance [email protected].  To update your credit card information pease click here.

You can rejoin anytime here.

This is small list of frequently asked questions, so you may have more.  We are happy to help, so please drop us an email [email protected]