StrongHer
6 weeks to elevate your strength with Pilates + weights
A 6-week strength programme for women who want to feel strong, capable, and energised without burning out or starting over (again).
StrongHer is a 6-week, structured strength programme built around Pilates x weights, designed to help you build real strength, improve body composition, and feel more confident in your body…not just during the programme, but long after it ends.
Buy Once. Keep forever.
£149.00
StrongHer. Buy once. Keep forever.
StrongHer is a 6-week strength programme for women who want to feel strong, capable, and energised without extremes, restriction, or chaos. Over 6 weeks, you’ll train 3 times per week with sessions that combine Pilates and progressive weight training. Each week builds on the last, helping you grow stronger, move better, and gain confidence in your body.
StrongHer
StrongHer is for women who love the way Pilates makes them feel - strong, connected, in control - but are ready to push the boundaries of what their body can do.
This is where Pilates precision meets progressive strength training. We’ll lift heavier, move with intention, and challenge your body in ways that build not just strength, but confidence that spills into every area of life.
Because you don’t just want to feel “toned.” You want to feel powerful.
What you’ll get inside StrongHer
6-week progressive strength program
3 x 25-30 minutes per workout - easy to fit into your schedule
Guided weight progressions with Pilates control
6-week nutrition plan with expert nutritionist, designed to fuel your training and energy
On-demand access + a clear, step-by-step plan so you always know what’s next
Weekly Format:
1 x Lower Body Strength
1 x Upper Body Strength
1 x Full Body Strength
1 x Recovery & Mobility Session
The StrongHer Method
StrongHer was born from the success of my first 7 week strength course - a program that introduced women to the power and precision of Pilates combined with weights.
This next level is for the women who have fallen in love with that integration, who’ve felt their strength grow, and who are ready to move further, lift smarter, and continue seeing real, lasting results in their bodies and confidence.
It’s designed to meet you where you are, support every step of your progression, and help you become stronger, more capable, and more confident than ever.
What Women are Saying About Sculpt Strength Courses
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"I never thought I could enjoy weights, but combining them with Pilates has completely changed my strength and confidence. I feel powerful and in control.”
Sarah
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“The progressive workouts really work - I’ve seen results in my posture, tone, and overall energy. It’s challenging but feels so supportive.”
Emma
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“I loved how each session built on the last. By the end, I felt strong, capable, and more connected to my body than ever before.”
Lucy
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“The 7-week course taught me to lift properly and safely, and I’ve noticed real changes in my strength and daily movement. I can’t wait for the next level!”
Rachel
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I did Amy's 7 week strength course and just loved it!It was the first thing i actually stuck too and couldn't believe the difference it made to my body - can't wait for this next one!
Samantha
The Nutrition
The Nutritional Plan
StrongHer includes a 6-week nutritional plan, broken down week by week to align with your training, so your food supports your strength, not works against it.
Each week comes with a clear shopping list, removing the guesswork and mental load. No overthinking. No constant decisions. Just simple structure that fits real life.
You’ll also have access to a variety of nourishing, satisfying recipes designed to support muscle building, recovery, and steady energy without restriction, guilt, or “starting again on Monday.”
The plan is created by our nutritionist, Rachel, who has been a Sculpt member since the very beginning. She understands exactly what we’re about: balance, consistency, and building strength in a way that feels sustainable and human.
This isn’t about perfection or cutting things out.
It’s about fuelling your body properly, feeling stronger week by week, and learning habits you can actually keep.
Course Structure
Week 1: Strong Foundations
Build the base. Learn the movements, find proper alignment, and establish good habits. This week is about understanding how to lift well and move with intention.
Week 2: Control + Balance
Refine. Slower, more deliberate work to improve stability, coordination, and connection. This is where strength starts to feel more controlled and confident.
Week 3 : Circuits
Increase the challenge. Circuit-style sessions to build endurance, elevate the heart rate, and apply the strength you’ve been building in a more dynamic way.
Week 4: Progressive Load
This is where we add more weight. You’ll revisit familiar movements, but with increased resistance to stimulate real strength gains. Still controlled, still smart… just stronger.
Week 5: Sustained strength with the band
Introduce the resistance band to build controlled, resilient strength. Focus on maintaining form under fatigue, improving joint stability, and boosting muscle endurance.
Week 6: Strong & Confident
Bring it all together. Strong, efficient, powerful sessions that reflect how far you’ve come. This week is about moving with confidence, trusting your strength, and finishing feeling empowered - not exhausted.
What you need to take part
To get the most from StrongHer, you’ll need just a few simple pieces of equipment:
1. TWO pairs of dumbbells / hand weights
Starting weight should feel challenging but manageable.
I’ll be working with a pair of 5kg, and a heavier set of 7kg for progression.
If 5kg feels too heavy for you, start with 3–4kg and work up to 5kg.
Remember: this programme is about form as much as strength, so don’t worry about going too heavy too fast.
2. A resistance band
Any standard Pilates or loop band will work.
The band will be used for Week 5 (Sustained Strength) and other key exercises to add controlled resistance, improve muscle engagement, and support joint stability.
That’s it! Weights and a band - all you need to get started, anywhere you like.
FAQs
How many workouts per week?
3 workouts each week - making it really easy to manage and stay on track!
What weight do I use?
I will be working with a pair of 5kg weights initially and increasing to 7kg midway through (I would suggest starting weight 3kg-5kg)
Start with a weight that suits you (that you can complete every exercise with good form, but doesn’t feel easy… I repeat… it does not feel easy.)
Then level up when you are ready. These workouts are designed to grow with you.
Where will I find the workouts?
Once you purchase the course, you’ll have lifetime access. You will log into your account and see the STRONGHER Course ready to go. You can access it on your phone, tablet, or computer so you can get the workouts done anywhere at a time that suits you.
When do I increase my weight?
increase your weight when the current weight no longer feels challenging - we will be doing this at week 4 but you can take a view on that at the time. If you can complete every exercise with ease, its time to level up.
Progressively increasing your weight over time is key to building strength and seeing and feeling results.
The goal is to feel fatigued by the final few reps of each exercise without losing control or compromising technique.
How do I get Maximum results?
To see maximum results from this mix of training, it’s important to stick to the plan of 3 workouts each week and be honest with your weight level - don’t cheat the system - it’s only yourself you’ll be cheating.
Alongside, consistency, make sure you are giving your body enough time to recover with quality sleep, rest days and stress management (as best you can!)
StrongHer. Buy once. Keep forever.
StrongHer is a 6-week strength programme for women who want to feel strong, capable, and energised without extremes, restriction, or chaos. Over 6 weeks, you’ll train 3 times per week with sessions that combine Pilates and progressive weight training. Each week builds on the last, helping you grow stronger, move better, and gain confidence in your body.