Build strength. Increase confidence. Progress with control.
Last week was about building your foundations. This week, we begin strengthening them.
You do not need to make huge jumps in weight. Progress can mean better form, more control, stronger posture, improved confidence or using a slightly heavier weight where appropriate.
This is where your body starts learning that strength is built through consistency, not perfection.
Your goal this week is to progress with intention. Focus on quality movement first, then increase the challenge only when your form feels strong.
If Week 1 felt comfortable, you may be ready to increase your weights slightly. If not, repeat the same weights and focus on moving better.
Use this tracker to record the dumbbell weights you used for each exercise in Week 2. As you get stronger, come back and update your weights so you can see your progress over time.
Record the weights you used today. If last week felt comfortable and your form stayed strong, consider increasing slightly. If not, repeat the same weight with better control.
This is where you can come back and see how your Week 2 strength is improving over time. Every small increase is evidence that your body is getting stronger.
Use this section to review your Week 2 dumbbell weights, track your progress across the programme and celebrate the strength you are building.
Please log in to view your strength progress.
Only increase your weight if your technique feels controlled and confident.
Your form breaks down, you rush the reps, or you feel the movement in the wrong place.
You completed all reps last week with good form and the final reps felt manageable.
Progress does not always mean heavier. Sometimes the biggest win is moving slower, controlling the movement better and feeling more confident in your body.
Strength training is one of the most powerful tools for women in peri-menopause and beyond.
Building muscle supports metabolism, body composition, posture, confidence, bone health and long-term female health.
This week, remember that every rep is an investment in your future body.
Kettlebell work continues to support body recomposition by combining strength, power, conditioning and control.
Focus on good technique first. Use your hips, brace your core and move with confidence. Quality movement always comes before heavier weight.
Repeating the workout helps you build confidence, improve technique and create measurable progress. Each time you return to this session, look for one small improvement.
Strength training builds muscle. Daily movement supports fat loss, energy and overall health.
Aim for 10,000 steps each day. Your steps are a powerful part of your body recomposition journey because they help increase daily energy expenditure without adding unnecessary stress.
Week 2 is not about doing everything perfectly.
It is about building on what you started in Week 1 and proving to yourself that you can keep showing up.
Every rep, every walk, every nourishing meal and every check-in is helping you become stronger.
Lift with control. Move with confidence. Keep building strength.