Empiric Wellness
Women's Training
Coach
Callum Williams
Features
0 sessions per week
Must use App app to view and log training
Program Training
0 sessions per week
Must use App app to view and log training
Program Training
Strength for the years to come
Build genuine, functional strength that protects your independence as you age with a programme designed specifically for women 45+ — not adapted from a younger person's programme
Osteoporosis preventing
Improve bone density through clinically-proven progressive loading
An improved you
Develop better balance, posture and everyday physical confidence
Keep up with the kids
Increase energy and reduce the aches that come from a sedentary lifestyle
Proven with complete novices
Learn correct technique with zero guesswork or gym intimidation
Features
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 3 days per week
Three sessions a week. Around 40 minutes each. Gym-based with a home alternative for every single exercise, so there's no excuse not to start.
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Sample Week
Week 1 of 6-week program
Sunday
Her Strength Foundations D1
Tuesday
Her Strength Foundations D2
Thursday
Her Strength Foundations D3
FAQs
Is this suitable if I haven't exercised properly in years?
I'm over 60 — is this still right for me?
How many sessions per week, and how long are they?
Do I need a gym membership?
Will this help with bone density?
I'm worried about my joints — is this safe?
What happens after the 6 weeks?
Yes. This programme is specifically designed for women returning to exercise, or starting structured strength training for the first time. Every exercise includes clear guidance and a home alternative.
Absolutely. The principles in this programme are built on clinical evidence that applies across the 45+ age range. Sessions can be adjusted to your individual starting point.
Three sessions a week, approximately 40 minutes each.
The programme is built for the gym, but every single exercise has a home alternative using resistance bands and light dumbbells.
Strength training, particularly progressive loading, is supported by clinical research as one of the most effective tools for supporting bone health as we age. This programme is built around those principles.
The programme is built on the same clinical, injury-aware principles I use in my own practice. Progressions are gradual and every exercise is demonstrated clearly. If you have a specific existing injury or condition, message me directly before starting.
Her Strength Foundations builds your base. Many women continue into the Bone Strong Blueprint, an 8-week programme focused specifically on long-term bone health and structural resilience.
The Proof
![verified-athlete-avatar]()
Rebekah
![verified-athlete-avatar]()
Barbara
![verified-athlete-avatar]()
Aisha
Client
Verified Athlete"Seeing Callum was the first time my problem was viewed holistically, taking into consideration my level of strength and performance. I went from not being able to bend my knee to lifting heavy again."
Client, aged 70
Verified Athlete"Within weeks I went from strength to strength. My doubts are history. The difference is I have the tools to manage this, now and in the future."
Client, age 55
Verified Athlete"Finally, I can walk and sleep for the first time in years. I called him 'the magician' — but it wasn't magic, it was the right training, applied correctly"
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