"I feel like I am more agile"
Christine
"I get out more now"
Mary
"Feel better & more motivated"
Annette
Strong Movement Club
Welcome to
You've taken an important step towards building sustainable strength, mobility, and healthy habits.
Strong Movement Club will help you build the strength, mobility and fitness you need for everyday life - now and for the years ahead.
And importantly, it's designed to fit into your life, not take it over.
You don't need a gym. You don't need hours to exercise. And you certainly don't need to do everything perfectly.
You'll have a clear programme to follow, different options to suit your level and support from me when you need it.
Let's get started.
First things first: you don't have to do everything!
You'll see several different sessions in your programme.
Think of these as options and opportunities to move, rather than a list you have to tick off perfectly every week.
Some weeks you'll have more time and energy than others. That's normal.
A shorter session is still a session.
One or two sets still count.
Ten minutes of mobility still counts.
Consistency over time matters far more than having a “perfect” week.
What's in your programme?
Your programme runs for a month at a time, with a new programme released on the 1st of each month.
Daily Mobility: 10–15 minutes
Five short follow-along mobility sessions, designed to help keep your body moving well.
The mobility session will pop up in the app ready for you to do every morning, afternoon, or evening - whenever works for you.
Do them daily if you can, or pick a few days each week that you can commit to - you can always build from there.
Bodyweight Workouts: Monday & Friday
A structured workout based around reps (repetitions) and sets that require no equipment (though an optional resistance band is sometimes suggested). We aim for three sets of each exercise, but if you're short on time you can do two, or even a single set - something is always better than nothing.
You'll usually find different exercise options so you can choose the version that's appropriate for you.
If Mondays and Fridays don't work for you you can simply move the workout to a day that works for you.
Strength Workout with Weights: Wednesday
Your dedicated resistance-training session.
You'll need some basic weights for this one (you'll find guidance on choosing what weights to start with in the app - or message me if you're unsure). As you get stronger you may want to gradually increase the resistance you're using.
As with the bodyweight workouts, I generally suggest three sets, but if time is short, do one or two. You can also move this workout if Wednesdays don't work for you.
Pilates Library
You'll also have access to a library of on-demand Pilates classes, generally around 30 minutes.
These are completely optional. Use them when you'd like some extra movement, mobility, strength and control work.
Make the programme work for YOUR week
Your exercise programme should support your life, not compete with it.
Busy week? Do less.
Got more time? Do more.
Away from home? Use the mobility and bodyweight sessions.
Only got 15 minutes? Do the mobility session, or 1 set from a workout.
You don't need to “catch up” on missed workouts. Just pick up where you are and keep going. But you can move the workouts in the app to another day if that works better for you.
The aim is to build something you can keep doing for months and years, not have one heroic week followed by three weeks of nothing.
Choosing the right exercise option
You'll often see different versions of an exercise.
You might have:
A simpler option if you're learning the movement, building confidence or the main version isn't appropriate for you yet.
The main exercise to work with.
A progression when you're ready for more challenge.
Harder isn't automatically better.
Choose the option that allows you to move with good control while giving you an appropriate challenge.
And don't worry if you're not sure, ask me.
Not sure about your technique?
I don't expect you to automatically know how to do every exercise.
That's why you'll have demonstration videos to follow and clear instructions to refer back to.
And if you're still unsure, use the Technique Check area in the group. Upload a short video of yourself performing a few repetitions and I can take a look.
I may share my feedback with the group because often the same question or coaching tip can help several people.
Please never feel embarrassed about asking. That's what I'm here for.
What if something doesn't work for me?
There is almost always another option.
If an exercise isn't appropriate for you, you have an injury or limitation, or you're simply struggling with a particular movement, let me know through the app.
There may already be an alternative you can switch to, or I can suggest another option.
You don't need to force yourself through an exercise simply because it's on the programme.
Your weekly check-in
At the end of each week, you'll get a very short check-in.
It's not a test and there's no judgement about how much you've done!
It's there to help you:
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notice what you've achieved
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stay accountable
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recognise progress
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flag anything you're struggling with
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ask for help when you need it.
Some weeks will go brilliantly. Others less so.
We're interested in what happens over time, not whether every week is perfect.
Notice what's changing
Progress isn't only about lifting heavier weights.
You might notice:
The stairs feel easier.
You're getting off the floor more comfortably.
Your balance has improved.
You're walking further.
You're using a heavier weight.
You're less stiff.
You've progressed to a harder exercise option.
You're simply exercising more consistently than you used to.
Those things matter.
Every few weeks I'll encourage you to think about what's changed outside the workouts too.
Because ultimately, we're not getting stronger just to get better at exercises.
We're getting stronger for life.
Need help?
I'm here.
You can contact me through the app if you have a question about the programme or need help choosing an appropriate option.
For exercise technique, use the Technique Check area so that other members can benefit from the coaching too.
And remember:
You don't need to know everything about exercise. That's my job.
Your job is to keep showing up, do what you can, and gradually build from there.
Welcome to Strong Movement Club.
Caroline
Meet Caroline, Your Coach
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I'm Caroline, a movement and strength coach, Pilates teacher and personal trainer, and I've worked with more than 700 people over the years.
I've trained extensively across Pilates, strength and functional fitness, movement, back pain and exercise for a range of specialist populations, and I continue to invest heavily in my own learning and professional development.
That gives me a pretty big toolbox to draw from, because there's rarely only one way to do an exercise or achieve a goal.
My job is to take that knowledge and make exercise simpler for you: to give you clear, effective programmes, explain what you're doing and why, provide options when you need them, and help you progress.
You don't need to become an expert in exercise. You just need someone you trust to help you make good decisions about yours.
