1000 +
RECIPES
175 +
WORKOUTS
★★★★★
community rating
10k +
COMMUNITY
Who It’s For
This program is about building confidence, consistency, and a lifestyle you enjoy. It’s for women at the very start of their journey: nervous about the gym, confused by “what to eat,” overwhelmed with technique, and unsure where to begin.
Total beginners — never stepped foot in a gym? No worries.
If you're thinking “I want results but I don’t know where to start.”
Women who feel intimidated by fitness culture.
If you’re sick of generic plans that don’t meet you where you’re at.
You’ll learn to move with confidence, the best way to achieve your goals, and build a strong foundation for long-term success.
TWS Transformations
Your path from “I want to start” → “I BELIEVE I CAN do this.”
What's Included
✔ 4-week training program (for brand new beginners)
✔ Educational video modules and resources
✔ A custom meal plan that fuels, not restricts
✔ First day in the gym checklist
✔ Technique videos so you feel confident in the gym
✔ Additional resources covering muscle soreness, consistency, motivation, protein, and more
✔ Coaching support, Community accountability and connection
Real Results Don’t Come From Willpower
They Come From CLARITY + CONSISTENCY.
MEMBERSHIPS
Written by Soph with brand new trainers in mind:
- Program length: 4 weeks
- Frequency: 3 or 4 days x week
- Duration: 45-60 minutes
- Style: Weight training, DB's, minimal machines
About the Program
Educational training modules and resources
Training
Get started and build confidence with the basics of movement:
- Setting expectations
- Learning terminology
- Choosing the right weights
- Learn core bracing and breathing
- Understanding muscle soreness
- Approaching rest days
- And more
Nutrition
Gain valuable knowledge on fuelling yourself without the confusion:
- Simplifying nutrition terms
- The importance of protein
- Nutrition to support pre/post-workout
- Meal prep tips
- Supplements
- Consistency
- And more
Mindset
Create long-term results, break down barriers, + build self-trust:
- Build consistency and confidence
- How to progress to an intermediate
- Gym anxiety
- Gym etiquette
- And more
Inside The App
FAQS
How is it different to the TWS Beginner Programs?
This program has additional resources on top of the program (videos and written modules) to help ease you into your journey. The program has been designed with dumbbell's and minimal machines to help build confidence over time.
What if I'm not brand new but still a beginner?
You will still gain a lot of value from joining the program with the resources included in this program.
How will I know how to perform the exercises?
Every exercise has an in-depth video of Soph breaking down technique and walking you through the exercise.
What should I do after I finish the Foundations program?
We have mapped out a pathway for you after completing the Foundations Program to move into our other TWS Programs. As a member you’ll have access to all of these and can select your preferences once the program finishes.
Is there a specific start date for this program?
No, you can start it as soon as you sign up and access your app. Everything will be ready and waiting for you.