Online fitness that isn’t a 20-something on YouTube.
Live strength training four mornings a week, from your front room. Coached by two people who do it with you.
- ✕No gym membership. You never have to walk into one.
- ✕No equipment to buy. Floor space and a couple of filled water bottles is all you need.
- ✕No being watched. Camera off to start – then on when you want feedback on how you're doing.
- ✕No being the least fit person there. Every session starts at complete beginner.
First week free · No card needed · Start this week
If training alone was going to fix it, it would have by now
For anyone who's been eating better and moving more – and is still stuck.
That's why two of the sessions each week aren't workouts at all. Training builds the body. These two deal with the reason nothing has shifted.
It’s simple. Just not easy – which is exactly why we coach it.
What a week actually looks like
Four mornings. Half an hour each.
Live at 7am, Monday to Thursday. You don't have to make all four – pick the mornings that fit your week and book them in the app.
Plus two coaching sessions that aren't workouts at all:
One programme, three moving parts
Training alone was never going to do it.
If exercise were enough, everyone who joined a gym in January would be fine. It's the other two parts that decide whether this holds.
Live strength training
Four mornings a week, built for people who haven't trained in years – or ever. Muscle is what protects your metabolism, and it's the first thing every diet takes away.
Nutrition coaching
Not a diet, and not a meal plan you'll abandon by Thursday. Eating that steadies blood sugar, quietens cravings and actually fits round a real life.
Accountability & mindset
Weekly check-ins with a personal reply, and the psychology of why it hasn't stuck before. This is the part every other programme skips.
Let's deal with the obvious
What people worry about before they join.
Before you decide
The first week is genuinely free.
No card, no commitment, nobody phoning you. Here's exactly what happens.
- 1You get full access to everything. Nothing held back – plans, sessions, resources, the group.
- 2You train live this week. You don't wait for a start date. Come to tomorrow's if you fancy it.
- 3You decide, or you don't. Carry on or walk away. Nobody chases you, and you keep the plan either way.
Don't take our word for it
Who you'll be training with
Two coaches. Both on the sessions.
Not a faceless app and not a rota of instructors. The same two people every week, who know your name and notice when you go quiet.
Thirty years coaching, specialising in women's strength and the menopause transition. She runs the 7am sessions and scales everything live, so there's always a version you can do.
Formerly a lecturer in sport and exercise psychology at the University of Liverpool. Trainer of 3,000+ health professionals and author of two books on why weight comes back. He runs Headroom.
The first week is free.
See how it works, meet the group, and feel the difference before you decide anything.
Start your free week →After the free week, the 10-week challenge is £450 – or 3 × £150 monthly.
That's £45 a week – less than a single personal training session.
Nothing to pay to start. Stop at the end of week one and it costs you nothing.
Nothing to lose – except the stone and a half our last group averaged.
And everything to gain. Strength, energy, and feeling like yourself again.
Common questions
Everything else.
Do I need any equipment?
Nothing you need to buy. Floor space enough to lie down and stretch your arms out, and a couple of filled water bottles – they work perfectly well as your first weights. If you already own dumbbells or a resistance band, bring them. We add proper load when you’re ready, not before.
What if I can't make 7am?
You don't have to make all four mornings – two is a good week. Sessions are booked in the app so you pick the ones that fit. Headroom runs Wednesday evening at 8pm, so there's always something in the week that isn't a morning.
I've never lifted a weight. Is this really for me?
Yes, and honestly you're who it was built for. Every session starts at complete beginner and everything is shown, coached and scaled live. Your camera can stay off. Most people arrive convinced they'll be the least capable person there – nobody is watching, and nobody is judging.
How is this different from an app or a YouTube programme?
It's live, and there are two coaches in the room who can see you. An app can't tell you your knee is caving in, can't notice you've gone quiet for a fortnight, and can't answer the question you're slightly embarrassed to ask. That's the entire difference, and it's the reason this works when those don't.
What does it cost?
The first week is free – no card, no commitment. After that it's £450, or 3 × £150 monthly, which works out at about £45 a week. Nothing is due until the free week ends, and if you stop there it costs you nothing.
When can I start?
This week. The live 7am sessions are open to you from the moment you register – you don't wait for a start date. A new 10-week challenge begins every month, and we'll tell you which one is yours.
Is it just for women?
No. Allison specialises in women's health and a good proportion of the group are women in midlife, but the programme is for anyone over 40 who wants to get stronger and lose fat without joining a gym.
This programme supports nutrition, training and lifestyle change. It is not medical advice and does not replace guidance from your GP, pharmacist or prescriber. If you have an injury or a health condition that affects exercise, check with your GP before starting.