Strong Sculpt: The Formula
Your Free Trial week
This is exactly what training inside SoulSculpt Method looks like from September during our first 12-week Strong Sculpt Program. 3 x 15-minute progressive strength sessions plus
1 x 45-minute Strength × Pilates class. 90 minutes. The complete formula. Yours to try, free.
Week 1
A1. 15 min — Strength · Lower Body & Pull
In our first week together we train at 8 reps per exercise, 2 sets. Rest briefly between sets — long enough to feel ready, short enough to keep moving. You can always pause the video if you need longer.
This session builds lower body strength through the squat pattern and upper body pulling strength through the row — two movement patterns your body will use every single day. The floor press adds a pushing element that trains chest, shoulders and triceps with full control from the ground.
This week you'll train:
Goblet Squat · Floor Press · Bent-Over Row
Finisher: Farmer Carry
→ Not sure where to start with weights? See the weight guide below.
B1. 15 min — Strength · Hinge & Push
This week we train at 8 reps per exercise, 2 sets. Rest briefly between sets — long enough to feel ready, short enough to keep moving. You can always pause the video if you need longer.
This session focuses on the hinge — one of the most important movement patterns for women 40+, directly training the hamstrings, glutes, and lower back that protect your spine and support bone density. The overhead press challenges shoulder strength and stability, and the reverse lunge builds single-leg strength with control.
This week you'll train:
Romanian Deadlift · Overhead Press · Reverse Lunge
Finisher: Push-ups
→ Not sure where to start with weights? See the weight guide below.
C1. 15 min — Strength · Single Leg & Upper Back
This week we train at 8 reps per exercise, 2 sets. Rest briefly between sets — long enough to feel ready, short enough to keep moving. You can always pause the video if you need longer.
The most demanding session of the week. Single-leg work requires balance, coordination and body awareness before you even add load — which makes it perfect for women coming from a yoga or Pilates background. You already have the body intelligence. Now we add the strength.
This week you'll train:
Bulgarian Split Squat · High Row · Hip Thrust
Finisher: Squat Jumps
→ Not sure where to start with weights? See the weight guide below.
D. 45 min — Strength × Pilates · Foundation
Your weekly Strength × Pilates class — the fourth session of your formula and the one that ties everything together.
Where the 15-minute sessions build strength through progressive load, this class adds the Pilates layer — breath, body awareness, active flexibility, and control through full range of movement. Together they create something neither does alone.
This week: Pilates Foundation — Core & Control. A full-body mat class using breath, deep core activation, and controlled movement to build the intelligent foundation your strength training sits on.
Props: Ball · Light weights · Band · Mat
The weight guide
Choosing your starting weight
These are friendly starting points, not strength standards. If you're new to strength training, start lighter than you think you need to or even use bodyweight only.
The goal at first is to learn the movement and feel confident with your technique.The right weight allows you to maintain good form while the last 2-3 repetitions feel challenging. If it feels too heavy, go lighter. If it feels easy, go heavier. You don't need the perfect collection of dumbbells. Use what you have.Don't rush to the heavier weight. Earn it. When you can complete all your reps with beautiful form and the weight no longer feels challenging — that's your signal to progress.
SESSION A
Goblet Squat — Beginner: 2-4kg one dumbbell · Intermediate: 6-10kg · for reference I use: 15kg
Floor Press — Beginner: 2-3kg per hand · Intermediate: 4-7kg · I use: 10kg
Bent-Over Row — Beginner: 2-4kg per hand · Intermediate: 5-7kg · I use: 10kg
Farmer Carry — Beginner: 2-4kg per hand · Intermediate: 6-10kg · I use: 10kg
SESSION B
Romanian Deadlift — Beginner: 3-5kg per hand · Intermediate: 6-10kg · I use: 15kg
Overhead Press — Beginner: 1-3kg per hand · Intermediate: 4-6kg · I use: 8kg
Reverse Lunge — Beginner: bodyweight or 2-3kg per hand · Intermediate: 4-7kg · I use: 10kg
SESSION C
Bulgarian Split Squat — Beginner: bodyweight or 2-3kg per hand · Intermediate: 4-7kg · I use: 10kg
High Row — Beginner: 2-3kg per hand · Intermediate: 4-6kg · I use: 8kg
Hip Thrust — Beginner: bodyweight or 2-4kg one dumbbell · Intermediate: 5-8kg · I use: 10kg
Ready to continue?
This is your Week 1 of StrongSculpt — the complete training formula for women 40+. The full 12-week programme opens in September, included in your SoulSculpt Method membership.