"I feel like I am more agile"
Christine
"Feel better & more motivated"
Annette
"Feeling fitter"
Mary
"Improved my motivation"
Andrea
"Much more agile"
Helen
"Life is nicer"
Margaret
Who It's For
Strong Movement Club is for people who want to:
· Feel less stiff and achy
· Build usable, everyday strength
· Improve balance and confidence
· Stay active in a safe, sustainable way
The exercises are simple, functional, and fully guided. Every movement has options, so beginners feel supported and more experienced movers still feel challenged. The programme evolves with you as your strength and mobility improve.
If motivation is a struggle, this helps too: short sessions, clear structure, and gentle accountability make consistency much easier.
And you’re not doing it alone.
You’ll have access to a supportive community and your coach, Caroline, guiding you along the way.
What you’ll notice:
✔ Less stiffness and tension
✔ Stronger muscles for daily life
✔ Better balance and confidence
✔ A clearer understanding of how to move safely
✔ A routine you can stick to long-term
"Helped me build an exercise
routine into my daily life."
Richard
"I feel like I am more agile"
Christine
"Feel better &
more motivated"
Annette
How It Works
Everything is delivered through a simple, easy-to-use app.
You’ll get:
• A short daily mobility session (10-15 minutes)
• Two guided bodyweight workouts per week
• One optional strength session using home equipment
• Daily habit prompts and simple tracking
• Weekly check-ins
• Quarterly 1:1 coaching call
• Access to a private community group
• A growing Pilates class library for longer sessions
New full-body programmes are released each month, helping you build strength, mobility, flexibility, and balance progressively over time.
Daily Mobility sessions are 10-15 minutes, the bodyweight workouts are 20–30 minutes and can be repeated multiple times during the week if you’d like, the strength workout is about 30-40 minutes depending on how may sets you do, and again can be repeated multiple times during the week.
The workouts are structured in sets – we recommend doing 2-3 sets in each workout, but if you are really short on time you can do one set (though for best results we recommend you aim for at least 2) – some movement is better than none!
Every exercise includes a short video tutorial so you always know exactly what to do.
If you want specific form guidance you can ask a question in the community chat, or upload a video of you performing the exercise and get guidance from Coach Caroline.
"Less pain, I don’t need to wear my knee guard any longer, and my shoulder is more mobile and flexible." Stella
"I saw orthopedics today, the consultant was impressed with my improvements in core strength."
Margaret
Equipment
You can begin the programme with no equipment at all. All exercises in the daily mobility and bodyweight workouts can be done without any equipment.
However, adding a resistance band to your bodyweight workouts is strongly recommended, as it allows you to build strength more effectively and progress faster at home.
If you’d like to take part in the optional strength sessions, you’ll need a resistance band, a set of dumbbells and a kettlebell.
You’ll be given guidance inside the programme on how and when to progress, but if you’d like to be fully set up from the start, here are the recommended options.
Resistance bands
Two long loop resistance bands:
• Lighter band for mobility and activation work
– Approx. 5–8kg tension / 6mm thickness
• Heavier band for strength work
– Approx. 10–20kg tension / 13mm thickness
Here are a couple of options:
Decathlon
Recommended weights for absolute beginners*:
Set of 2 dumbbells (for controlled overhead pressing – you should be able to press the weights overhead at least 10 times, but start to feel fatigued between 10-15 reps)
• Women: 2 – 4.5kg dumbbells
• Men: 4.5 – 8kg dumbbells
One kettlebell, or dumbbell (for lower body and pulling strength – choose a weight you can hold securely, but that provides real resistance when you move):
• Women: 6-12kg kettlebell
• Men: 12–30kg kettlebell
* These are general starting points. The best weight for you is one that feels challenging but controlled, if possible, try a few options before buying. Don't worry if you need lighter or heavier than we've suggested; everyone's strength is different.
Heavier weight options
For those with training experience, or for progression as you get stronger:
Heavier set of two dumbbells
• Women: 5 – 10kg dumbbells
• Men: 10 – 15kg dumbbells
Heavier kettlebell, or dumbbell
• Women: 10 - 22kg kettlebell
• Men: 20 – 30kg kettlebell
Start with weights that suit your current strength level. As you get stronger, you'll want heavier weights to keep challenging yourself.
"Huge thank you for getting me fitter than I thought I could be to go skiing. I skied hard for 8 days and loved every minute." Martyn
Meet Caroline, Your Coach
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I’m Caroline, a movement coach, Pilates teacher and personal trainer with years of experience helping adults in their 40s and beyond move better, reduce pain, and feel strong again.
I combine Pilates, movement analysis, and years of experience to create personalised coaching that helps you feel stronger and more confident in your body, no matter your starting point.
"Discovered exercises that reduce aches and pains specific to my running and horse riding" Tom
FAQs
I’m not sure if I’m doing the exercises correctly, can I get help?
Yes you can! There is clear guidance on the technique videos, but if you want specific feedback all you need to do is upload a video of yourself performing the exercise into the community chat and we’ll check your form to make sure it’s safe and effective.
