FITOLOGY
HUB
VIRTUAL STRENGTH TRAINING FOR WOMEN
Personalised Support. A Caring Community.
Training That Meets You Where You Are.
STRENGTH TRAIN AT HOME
Online personal training for women
Wherever you are in the world, whether you’re far from our Brockley or Peckham Hubs, juggling a full schedule or feel most at ease exercising at home, you can still train with Fitology Hub through our online personal training for women and experience the same thoughtful, supportive approach as our in-person sessions.
Our virtual sessions are led by compassionate, highly trained coaches who specialise in women’s health and fitness. They understand the realities of hormones, energy shifts and different life stages and they’ll take the time to listen to what you need, shaping your training around your goals and your pace.
You’ll feel seen, supported and encouraged, no matter where you’re joining us from.
TRAIN THE FITOLOGY HUB WAY
Online Strength Training With Fitology Hub
Virtual training with us can help you to:
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Build strength and feel more empowered in your body
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Improve your heart and lung health
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Stabilise and protect your joints
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Strengthen your bones and reduce osteoporosis risk
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Boost your immunity and overall well-being
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Ease feelings of stress, anxiety and overwhelm
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Move through everyday life with more confidence and ease
Every online session lasts one hour, and you’ll train with the same female coach each time so you can build a comfortable, trusting relationship. Our online strength training brings the warm, community-focused, women-centred experience of Fitology Hub straight into your home.
Through guided exercise, thoughtful coaching and gentle accountability, we support women at every life stage, including those navigating perimenopause and menopause. Sessions will focus on building muscle, supporting your bones and helping you reconnect with your body in a kind, sustainable way.
No pressure. No comparison. Just progressive strength training shaped around you and your life.
THE POWER OF STRENGTH TRAINING
Why Strength Training Is So Powerful for Women
As we move through our 30s, 40s, 50s and beyond, our bodies naturally change, and strength training becomes a supportive way to care for ourselves through those shifts. It helps us feel steadier, stronger and more confident in what our bodies can do.
Strength training can help you to:
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Maintain and build lean muscle
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Support bone density
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Improve fitness, endurance, energy, metabolism and mood
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Ease joint discomfort and support better mobility
Just one regular session a week can create meaningful change in how you feel physically, mentally and emotionally.
How Virtual Strength Training Works
Our virtual training experience is designed to feel seamless, supportive and genuinely enjoyable. You will get access to:
1
Weekly live training session
...create consistent habits with weekly online sessions that last one hour
2
Personalised support
...guided form and technique demos from coaches who understand women’s physiology
3
A flexible and safe approach
...that helps you feel stronger over time
4
Confidence to train from anywhere
...you’ll learn the skills to strength train from any location
It brings together everything our members value about Fitology Hub, without needing to travel.
EQUIPMENT FOR STRENGTH TRAINING AT HOME
What You’ll Need
You do not need a home gym to get started. Most women begin with a few simple basics:
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A chair
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A wall
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A mat
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A cushion
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Resistance bands
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A pair of adjustable dumbbells or a kettlebell
If you don't have everything yet, your coach will help you choose safe and effective options based on your available equipment and guide you through every exercise, so you feel confident using what you have at home.
You can begin with everyday household items such as:
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Bottles of wine for a moderate weight
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Bottles of water that are easy to grip and come in different sizes
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Canned food which is ideal for beginners or rehab
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Laundry detergent bottles which are often heavier than they look
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A filled rucksack where you can adjust the weight by adding books or towels
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Large jars or cartons, such as milk or pasta sauce
EQUIPMENT FOR STRENGTH TRAINING AT HOME
Designed for Women 40 And Beyond
Our online personal training for women supports the realities of midlife and celebrates the strength you already have. We focus on:
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Gradual and safe progression that helps you feel stronger over time
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Low-impact, joint-friendly movements that feel good for your body
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Bone-building strength work that supports long-term health
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Strength training exercises that fit comfortably within your one-hour session
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Adaptations for perimenopause, menopause and any injury history
Your coach will check in on how you are feeling during each session and tailor the exercises with empathy and expertise, so you feel supported and capable throughout your training.
FUEL YOUR STRENGTH TRAINING
Nutrition Support That Feels Balanced, Not Restrictive
Our Head of Health, Amber Keatley, can support you with simple, sustainable guidance around:
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Eating enough protein to support strength
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Nourishing your bones with calcium, vitamin D and other helpful nutrients
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Choosing foods that ease inflammation and support joint health and recovery
We do not believe in extreme diets or restrictions. We focus on helping you build nourishing habits that feel good, fit your life and work with your body.
Accountability That Builds Motivation
At Fitology Hub, you are never navigating your training on your own. You will have:
• Regular check-ins with your coach
• A warm, women-only community to lift you up
• The option to blend your online training with sessions at our gyms in Brockley or Peckham
• Coaches who recognise the realities of midlife and know how to help you train with confidence to feel capable and strong.
Our focus is steady, compassionate progress that feels supportive and achievable.
What to expect
Within 8–12 weeks, many women notice:
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Feeling stronger and more capable
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Improved tone and posture
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Better sleep and increased energy
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Reduced aches and stiffness
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A boost in motivation, confidence and emotional wellbeing
Over time, many women also experience stronger bones, increased muscle and deeper sense of confidence in their own wellbeing.
FREE STRENGTH TRAINING VIDEOS FOR WOMEN
At-Home Strength Training Videos
Our YouTube channel brings the supportive, women-centred Fitology Hub experience straight to your home. These guided exercise videos are ideal if you are starting your strength journey, moving through perimenopause or menopause, or simply want short, joint friendly workouts. Each session is designed to help you build strength and confidence at your own pace.
Each video is led by our founder, Suzanne Keatley, who specialises in women’s physiology, pelvic floor-friendly movement and accessible strength training that feels good for your body.
15-Minute Core & Lower Body Accessible Strength Session
A short workout designed to strengthen your glutes, legs, and core while supporting healthy joints, balance, and posture. Ideal for beginners, busy women, or anyone wanting gentle, effective strength training session that feels supportive rather than overwhelming.
This session includes controlled squats, step-in–outs to mobilise and strengthen your hip flexors, and core-focused movements such as side planks and sit-up/hollow variations - all designed to help you feel stronger, more stable, and more connected to your body.
Pelvic Floor Breathwork for Women
Breathing techniques to support your pelvic floor, core stability, and overall wellbeing. This is a great way to get started with activating your pelvic floor in just 5 minutes.
Coach to Gym Series – Build Confidence & Technique
This short, confidence-building video introduces three foundational strength movements - the squat, hinge, and core hold. These simple exercises are a powerful way to begin your strength training journey, helping you build technique, body awareness and functional strength.
15-Minute Accessible Strength Session
A full-body, joint-friendly strength workout that’s perfect for women returning to movement, rebuilding strength, or looking for low-impact training that still feels purposeful and energising.
Get stronger. Feel better. Move with confidence.
Fitology Hub - For Women By Women - Strong Feels Different Here.