Get fitter and stronger for life.

Couch2Kilos is a strength challenge starting on 12th September designed to help EVERY women get stronger in 6-weeks.

With three levels Couch2Kilos is suitable for women of all abilities from just starting out to those who are already active.

It is totally flexible, you can do it anytime, from anywhere, at the gym or home and on any device. You can start with zero equipment and work up the levels and learn how use a variety of weights.

Her Spirit community members tell us that strength training has helped them build body confidence and feel more able to coupe with daily life. This is the case for women of all ages and especially true for women who are experiencing peri-menopause and menopause.

Working with our team of coaches, British Weight Lifting and Professor Greg Whyte, OBE, former Olympian, Sports Scientist and Comic Relief/Children in Need celebrity coach, we have created a programme that is not only accessible to every women, is also kick ass!

What level should I start at?

Level 1 – Bodyweight. No equipment needed


This is perfect for first timers and those returning to exercise after a break. We will incorporate the use of strength bands to aid additional progression however these are not necessary to get started.

Level 2 – Strength Bands + Small Weights (1kg-5kg)


If you are fairly active (2-3 times per week) and have done some strength training at home or in the gym. You might have struggled with consistency and need to be motivated by others to keep you on track.

Level 3 – Small Weights + Barbell


This is for those that are active 3-5 times per week and already incorporating strength training into your routine. This will take you to the next level by increasing your strength for a range of activities. If you struggle with consistency and need a bit of a challenge this is for you!

Challenge includes:

Couch2Kilos LIVE challenge starts on the 12th September with free live streamed classes for all:

  • FREE 30 min LIVE weekly classes for all 3 Levels.
  • PLAYBACK live clases anytime with Premium.
  • Get 14-days FREE Premium when you sign up.
  • Join the Global Community of Her Spiriters
  • Download the Couch2Kilos 6-week Progress Tracker
  • Access to expert Q+A’s with leading coaches

Simply choose which way suits you, it's easy to join in

premium member
Get Premium Free for 14-Days
GET freemium!
No Credit Card required
It’s Free