Two women exercising in an indoor gym. One woman is jumping onto a plyometric box, while the other is holding a stick and observing. The gym has weights, kettlebells, and workout equipment, with a large window showing outdoor greenery.

Strong Woman

Our flagship 12-week strength coaching programme for women

Strength isn't simply about how much you can lift. It's about what being stronger allows you to do.

From keeping up with children or grandchildren to walking in the hills, travelling, returning to running or taking on an entirely new adventure, being stronger gives you the confidence and physical capability to enjoy life to the full.

Strong Woman brings together experienced coaching, semi-private strength training and the encouragement of a small, supportive group to help you become stronger, healthier and more confident, both now and for the years ahead.

£220 per month, for 3 months.

Speak to Cathy

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The next Strong Woman programme starts

January 2027

Contact Cathy to reserve your place.

Speak to Cathy

A woman in a gray athletic shirt and black leggings is performing a bench press exercise in a gym, assisted by a trainer or partner standing behind her and smiling. The scene is indoors with fitness equipment around.

A woman in a maroon shirt assisting a woman lying on an exercise table while lifting a dumbbell. The scene appears to be in a fitness or rehabilitation setting.

A woman is standing and holding a resistance band while another woman is doing a plank exercise in a gym.

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Why Strong Woman is different

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Small groups, big support

Each programme is limited to just four women, allowing plenty of individual coaching, personalised progressions and time to build confidence. Everyone works at their own level and progresses at their own pace.

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Evidence-informed coaching

Your programme draws on current evidence in women's health, strength training and healthy ageing. Every session is carefully planned to help you build strength safely while supporting your long-term health and wellbeing.

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Encouragement, not comparison

You'll never feel like just another member in a busy gym. Strong Woman is about women encouraging one another, celebrating progress together and discovering what's possible in a welcoming, supportive environment.

Two women in a gym. One woman in a blue tank top and black shorts is performing a lunge exercise on a step platform, smiling and looking down at her knee. The other woman in a maroon shirt and black leggings is sitting beside her, providing support or coaching. Gym equipment, such as dumbbells and foam rollers, are visible in the background.

Why becoming stronger matters

Our bodies change throughout life, particularly during peri-menopause, menopause and beyond. Maintaining muscle mass, bone strength and cardiovascular health becomes increasingly important as we age.

The good news is that strength training is one of the most effective ways to support your health, maintain your independence and improve your quality of life, both now and in the future.

That's exactly why Strong Woman was created.

This isn't a bootcamp or a generic gym programme. It's a true semi-private coaching programme designed to teach you how to become stronger safely and confidently, with experienced coaching every step of the way.

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Learn how to nourish your body, with practical nutrition guidance to support training, recovery and long-term health.
Feel more capable in everyday life, with greater strength, energy, confidence and resilience.
Develop lasting habits and friendships, becoming part of a supportive community of women who encourage one another and often go on to enjoy walking, running, mountain adventures and fitness challenges together.
If weight loss or changing your body composition is one of your goals, we'll support you in achieving it in a healthy and sustainable way through strength training, nutrition and lifestyle habits.

Here's how your next chapter starts

Over the 12 weeks you will:

Build strength and confidence, learning how to lift weights safely and effectively, whatever your starting point.
Build and maintain lean muscle, supporting your strength, mobility and independence as you age.
Support bone health, helping to maintain bone density and reduce the risk of osteoporosis.
Improve cardiovascular and metabolic health, supporting heart health, insulin sensitivity and your body's ability to use energy effectively.

An elderly woman with gray hair lifting a weighted barbell during a strength training session at a gym, supervised by a trainer in a maroon shirt with 'Cathy Ingram' written on it.

What does a typical session look like?

Each session begins with a guided warm-up and mobilisation before focusing on one or two key strength movements, such as squats, deadlifts, presses or rows. You'll then complete carefully selected accessory exercises to improve strength, balance and mobility before finishing with a short conditioning circuit and cool down.

Every exercise is adapted to suit you, so whether you're lifting 5kg or 75kg, you'll always be working at the right level for your body, your experience and your goals.

Is Strong Woman right for you?

Strong Woman is perfect if you:

Have never lifted weights before and don't know where to start, or have some experience but want more structured, personalised coaching.
Feel less strong or energetic than you used to. Many women tell me they feel as though they've "lost their power".
Have noticed changes in your body during perimenopause or menopause and want to take a proactive approach to your health.
Have had children and want to rebuild your strength and confidence.
Are returning to exercise after surgery, injury or time away, and want to rebuild strength safely, with appropriate medical clearance or guidance where needed.
Have found that exercise has gradually slipped away and you are beginning to think more about your future health and independence.
Want experienced coaching, encouragement and a supportive community rather than trying to work everything out yourself.
Are looking for a sustainable approach to strength, fitness and wellbeing rather than a quick fix.

Wherever you're starting from, we'll meet you there.

Strong Woman is much more than simply turning up for two training sessions each week.

Your programme includes:

✔ Initial health, lifestyle and movement assessment to understand your starting point.

✔ Goal setting and personalised progress plan tailored to your needs.

✔ Twice-weekly semi-private strength coaching, with a maximum of four women per session.

✔ Tailored Nutrition advice and guidance to support your training, recovery and long-term health.

✔ Ongoing support and accountability throughout the 12 weeks.

✔ Monthly strength assessments to celebrate your progress and see how far you've come.

✔ Wellbeing reviews, looking at sleep, energy, recovery and how you're feeling.

✔ Saturday Power Hour sessions, giving you the opportunity to enjoy outdoor group fitness alongside the wider community.

✔ Recipe inspiration and All Women Health & Fitness recipe books.

✔ Welcome Pack - a little something to welcome you and recognising that first step on your Strong Woman journey.

✔ An All Women Health & Fitness gift to celebrate completing your 12 weeks!

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Why I created Strong Woman

I didn't discover strength training until my thirties. One conversation changed everything and completely transformed how I felt, both physically and mentally.

Since then, I've had the privilege of introducing hundreds of women to strength training. I've seen women rebuild their confidence after surgery, discover they are stronger than they ever imagined, complete their first HYROX event, start running, climb mountains again and simply enjoy everyday life with more confidence and energy.

Strong Woman exists because I believe every woman deserves to experience those same benefits, whatever her age or starting point.

Speak to Cathy

“I feel generally much easier in everyday movement, all exercise is easier and Im gaining so much strength.

Combined with the nutrition support I’m buzzing and feeling the best Ive felt. I know muscle strength has helped my whole stability and overall fitness. Just love love love strong woman and the power hours. Cathy makes it about you..even when in a small group.”
Janet Kiernan,
March 2026
"Cathy is patient, supportive and encouraging, while also knowing exactly when to push you to achieve more than you think you can. Her approach helped me realise that I was capable of so much more than I expected.

Before starting the course, I was doing very little exercise and had quite limited mobility following both of my knee replacement surgeries. Over the 12 weeks, Cathy helped me build strength, confidence and mobility in a way I never thought would be possible. I not only completed the programme, but genuinely enjoyed it.
I now have so much more mobility and can do things I never thought possible. I would especially recommend Cathy to anyone who needs support rebuilding their fitness after illness, injury or surgery. She is fantastic.
- Jo Ford,
June 2026
"Cathy has also made me realise how important protein is in my diet especially now I’m in my 60’s.

I have just completed the STRONG Women three months course & it is Amazing!
Cathy really knows how to motivate people but in a lovely way. Somehow I always left the classes feeling I had really pushed myself to the limit & that was after every class. Any woman contemplating improving their fitness should take advantage of the STRONG Women Course, we are so lucky to have Cathy Ingram here in Brecon!
- Caroline Darrell,
June 2026
"What a great move: Joining Cathy’s Strong Woman course!

It was just what I needed- inspiration, motivation and expert guidance in all aspects of health, fitness and nutrition. I’m now on track for a fitter, healthier future thanks to Cathy Ingram X
-Cathy Ratcliffe,
June 2026

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Your journey doesn't end after 12 weeks

Strong Woman is designed to give you the knowledge, confidence and foundations to make strength training part of your life.

Many women continue into Superwoman, where they build on their progress, continue challenging themselves and enjoy training alongside the same supportive community.

The 12 weeks are just the beginning.

Speak to Cathy