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!

Simple Strength is built around two resistance training workouts a week, with an optional third. A new program drops each month.

Each workout is under 30 minutes, using dumbbells and simple, effective full-body movements. The program is progressive meaning each workout builds on the last to gradually increase the challenge and your strength.

You’ll also get:

• A mobility class each month to support your joints and help you move freely.

• Warm-up and cool-down to keep your body safe and supported.

Walking, running, biking, are fantastic for your heart and overall health but they don’t build and maintain muscle the way strength training does.

After 40, we naturally start to lose muscle unless we work to keep it. Strength training helps you stay strong, support your joints, protect your bones, and gives you the oomph to feel even better doing the activities you love.

Full-body workouts build functional strength by training multiple muscle groups together, just like we move in real life.

They’re also time efficient, so you can get stronger with fewer workout days each week. Perfect for a busy life and long term consistency.

Don’t worry we all start somewhere, you’re in the right place!

Simple Strength is designed to guide you step by step, with everything you need to go at your own pace. Each month, we focus on just 8 key exercises. You’ll get familiar with the movements, learn what weights work best for you, and build confidence as you go.

It’s the simplest, most effective way to get stronger, no experience needed.

We help you adapt the workout to your fitness level now and as you get stronger.
Every workout includes two trainers showing different levels and options, so you can choose what feels right for you.

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.

Just two 30-minute sessions a week. Three if you’d like.

And if you miss one you can pick up where you left off. The program is designed to fit into your life, not take it over.

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

• Use the Simple Strength Club 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 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

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 like while the current month’s program is available.
We release a fresh program every month, and each one stays up for a while so you’ve got time to complete it if you’d like to do the full month.

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.

Yes! You can join and access the Simple Strength program from anywhere in the world.

Become a member of Simple Strength with a monthly subscription of $24 NZD (recurring each month). You’ll get access to all workouts, the supportive Simple Strength community and personal trainers Amelia and Erin, and a fresh program released monthly.

Cancel anytime.

Join Free Trial

1. Log into your account via the 'Members' tab
2. Click on the Avatar circle found in the top right corner - from this drop down menu select 'members details' which takes you to..
3. Account Information. Click on Billing tab. You will see your chosen Membership. To the right of this are 3 dots (...) click the dots - then select 'Cancel this Subscription' 
4. Click - 'Cancel Subscription' again to confirm cancel. 

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

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]