This free guide gives you a simple movement pattern framework so you can understand what you are doing and how to set up sessions.

Two gym sessions, machine and dumbbell options for everything and a simple guide so you know what weight to use and the level to work to.

No complicated programme or no guesswork. Just a clear starting point you can use the same week you download it.

What's inside:

✅ Movement patterns explained so you can understand what you are doing

✅ Two full sessions with machine and dumbbell options for everything

✅ How hard to work in month one, explained simply using RPE

✅ What a realistic week looks like

✅ What to expect in the first few weeks back

⭐⭐⭐⭐⭐ "I feel stronger, I'm enjoying being able to be active again and my clothes are definitely feeling more comfortable on me." — Melissa F.

⭐⭐⭐⭐⭐ "I'm stronger and more confident in what I can achieve now." — Siobhan T.B.

⭐⭐⭐⭐⭐ "Her expertise and enthusiasm really have given me the drive to keep my strengthening journey moving forward." — Gemma

⭐⭐⭐⭐⭐ "Highly recommend for anyone looking to start their fitness journey and feel more confident going to the gym. Karen listens to what you need and does everything to help you achieve your goals." — Aisling G.