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the strengthology methodology

We developed The Strengthology 12 Week Transformation to change your life, combining strength training and measured calorie deficit.

The physical transformations we can achieve together is incredible, but what we care far more

about is how you will feel.

The mindset shift, the confidence, the freedom from restrictive diets, and most of all feeling good in your own skin – that’s what Strengthology is about.

Female weightlifter
Strong female working out at gym

the strengthology approach

Two strength-training sessions a week and a consistent calorie deficit will get you PHENOMENAL results.

Lifting weights won’t make you look big or bulky, in fact the process makes you lean, toned and smaller.


We KNOW how hard it is to make time for yourself juggling kids, work, life admin, elderly parents, wayward pets, and your hormones! But taking time to become stronger is the best thing you can do for yourself.

Our goal is to help you regain or achieve the body confidence you’re capable of and deserve in your 40s and 50s and beyond.

‘The 12 week Transformation is the BEST thing I’ve ever done.
I feel super fit, strong, toned and so much more body confident’
Kate, 54

strength training

We’ve all spent hours doing endless cardio and wondering why our body isn’t changing or why we don’t feel fitter.


Strength training was the answer all along!


  • Accelerates fat loss by increasing your

  • Increase bone density

  • Improves confidence and mental health

  • Get a lean, toned physique

  • Gain strength, agility, and endurance

  • Create better posture and stability

  • Get better quality sleep


And lifting heavy things makes you feel like a total legend!


Included in the 12 week Transformation is a bespoke fat loss program focused on a measured calorie deficit, which is the key to losing fat. We teach a flexible approach via calorie tracking that means you can still include your favourite foods .

Most women give up diets or “healthy eating” because it’s boring and unsustainable.


We can find your sweet spot between enjoyability and a consistent calorie deficit. You can have wine, chocolate, crisps or whatever you like - the choice is yours - as long as you stay within the realistic and sustainable calorie limits that we set.

  • What is the cost of the 12 week Transformation?
    12 week program with 24 strength training sessions/ daily diet accountability and unlimited support is £999 This can be paid in... 9 x monthly instalments of £111 6 x monthly instalments of £166.50 3 x monthly instalments of £333
  • Do I need to be fit already?
    Absolutely not! Nearly all of our clients have never lifted a barbell or a dumbbell before. We will support and challenge you no matter what your starting fitness level. Everyone is welcome here 😊
  • I’ve never lifted weights before, is this program for me?
    Yes, it is designed for YOU! Nearly all of our clients are complete beginners to strength training. You don’t start off lifting heavy weights, we build up slowly from using your own bodyweight and as you get stronger we add more resistance.
  • Am I too old to start lifting weights?
    Never! Studies have shown again and again that being strong in your 40s/50s and beyond not only helps to keep your weight down but it massively improves your risk of developing osteoporosis and sarcopenia, improves mental health, sleep quality, posture and cardiovascular health. We have 2 clients who have successfully completed the Program at 62 years old (and continue to lift weights).
  • How hard are the training sessions?
    Quite challenging! Because this is the only way to change your body. But the sessions are targeted at the right level for YOU. ‘If you do what you’ve always done, you’ll get what you’ve always got’.
  • What days and times are the training sessions?
    Colwall - Colwall Village Hall starting April 15th 2024 Mondays and Thursdays 12:15pm - 1:15pm or 1:15pm - 2:15pm Hereford - Withington Village Hall starting week beginning April 15th 2024 Wednesdays and Fridays 06:15am - 07:15am or Mondays and Thursdays 06:15am - 07:15am You train on the same days and times for the 12 Weeks. A new intake starts in January, April and September.
  • Can I drink alcohol? Eat chocolate? Scoff cake?
    Yes you can. Nothing is off limits. You get to choose what treats are most important to you. You will have calorie and protein targets to meet but apart from that how you consume the rest of your calories is up to you. We recommend an 80/20 approach of whole foods/fruits and vegetables versus treats but you WILL get great results still eating your favourite foods.
  • Do I have to do any other exercise during the week?
    We set you a weekly steps target and you also need to complete 2 x 20 minute exercise sessions of your choice to the point where it would be difficult to hold a conversation. This could be dancing, running, hill walking, cycling, a HIT class on You Tube – anything YOU like doing.
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