New Couch2Kilos challenge highlights importance of strength training for women

Her Spirit in partnership with British Weight Lifting is launching Couch2Kilos, a simple and effective six-week programme for women of all abilities to help boost their strength, body composition, stability, and mental health.

Couch2Kilos is free via the Her Spirit mobile app and has been launched in response to data that shows a staggering40%[1] of women are not meeting the recommended World Health Organisation guidelines for 150-300 minutes of moderate to intense physical activity throughout the week PLUS two muscle-strengthening activities on two or more days per week.

Regular strength training, which can include weightlifting, has been shown to improve overall fitness by helping the body to build and maintain muscle mass, which in turn helps you burn fat, increase bone density, improve posture and balance, prevent injury and improve heart health. Furthermore, when we feel physically stronger it is proven to improve our mental wellbeing.

Professor Greg Whyte, OBE, former Olympian, Sports Scientist and Her Spirit Advisory Board member has helped to develop the Couch2Kilos programme: “Adding strength sessions to your weekly routine is crucial for our physical, mental and emotional health, yet most of us are not even aware of the recommended guidelines for strength training. As we think about later life, building muscle is important for performing daily activities like carrying shopping bags or picking up grandchildren and can help older adults stay independent for longer.”

Emily Muskett, British Weightlifting Champion and Talent Lead at British Weight Lifting, adds: “Through our partnership with Her Spirit we want to demystify what being stronger means and inspire a new generation of women to feel confident and comfortable to start lifting weights. There are a lot of myths associated with strength training that we hope to bust as part of our campaign to create a fitter, stronger and healthier nation.”

Starting on 3 January 2022 and finishing on 14 February 2022, Couch2Kilos will consist of 30-minute virtual sessions that will be live streamed and available via playback anytime. Her Spirit expert coaches will be available to answer questions and carefully guide and support women through the six weeks.  The programme has been designed for women who have done little or no strength training, relying on body weight alone, but also includes tailored sessions to suit women who are ready to advance to weightlifting. To find our more and register for free visit:

Mel Berry, co-founder of Her Spirit, says: “We want to shatter some of the taboos around strength training and create a safe and supportive place for a community of women to come together to find a healthier and happier self. It’s never too early or too late to start introducing physical activity into your life and people who join us will find a community of like-minded women who are all taking that first step.”

[1] Source: Sport England