Fundamentals First FAQ
Who is Fundamentals First for?
Women 35+ who want strength, structure and sustainable change — without extremes. It’s designed for women who are ready to move beyond just getting through the day and start feeling strong, capable and energised again.
Whether you’re new to strength training or simply want a clearer plan and better habits, Fundamentals First teaches the foundations: good movement, progressive strength training, and realistic lifestyle habits that help you get stronger, healthier and more confident as you age.
How much time do I need?
The Fundamentals First is built for busy women, which is why the core of the programme centres around the 15-minute Fundamentals workout. This focuses on the key movements and habits that deliver the biggest impact.
You’ll also have optional sessions ranging from 10–30 minutes, so you can build around your schedule. The aim is consistency, not perfection — small, focused sessions done regularly create powerful results over time.
Do I need gym experience?
Not at all. We meet you where you are. Fundamentals First is suitable for all levels, whether you’re brand new to lifting or just looking for more structure and guidance.
Every movement is coached clearly, with options to make things easier or more challenging. And the best part? All workouts can be done at home, so you can build strength and confidence in a way that fits your life.
What if I’m perimenopausal or postmenopausal?
You’re exactly who this programme is designed for. The Fundamentals First supports midlife physiology through progressive strength training, supportive nutrition habits, and sustainable lifestyle changes.
As hormones shift, building muscle, supporting bone health, and regulating energy becomes even more important. The programme focuses on helping you feel stronger, more energised and more resilient through this stage of life.
Is there nutritional support?
Yes — with practical, realistic guidance that fits into everyday life. You’ll receive a recipe pack to help make nourishing meals easy, and you can also track your nutrition in the app if you’d like more visibility around your habits.
If you’re looking for more personalised guidance, our Nutrition Lead, Jemma, is also available for deeper support and tailored advice.
What makes this different?
Holsm is not just a programme sitting on an app. It’s a genuine community of women supporting each other to get stronger and build better habits for life. Inside the programme there’s daily conversation, encouragement and accountability from both the group and the wider Holsm community.
We also bring in guest speakers and mindset sessions to support the bigger picture of feeling strong, confident and capable.
Many women form real friendships through the programme, and our in-person meet-ups and retreats bring the community to life beyond the screen. It’s a space that continues to grow and evolve — shaped by the women inside it.
Do I need equipment?
A yoga mat, light to medium dumbbells, and a resistance band are ideal, but not essential at the start. You can add them as needed while progressing through the program.
Am I too old / too unfit?
Absolutely not. We have women from their mid-30s all the way to their mid-70s — complete beginners, returning exercisers, total non-gym people, and women who’ve never lifted a weight in their life. Holsm is built for real women, in real bodies, in real seasons of life.
What if I fall behind?
You’re human — it happens. Holsm is built so you can always pick up where you left off, without guilt or “starting again” energy. You’ll never be behind — you’re simply where you are, and we build from there. The community and coaching support is there for exactly these moments.
Can I do Holsm with pre-existing injuries?
Absolutely. Fundamentals First is designed to work with your body, not against it. We focus on what you can do safely, effectively, and sustainably. At Holsm, we've supported women dealing with everything from osteoarthritis and prolapse to dodgy ankles and more, helping them achieve incredible results. Everything is adaptable and it's all about progress, not pushing through pain. That said, if you have a pre-existing condition, it's always best to check with a healthcare professional before getting started. This programme has changed lives, hundreds actually, and it could do the same for you. Stronger, more confident, and feeling like you again.
Do I need to live locally?
No — Holsm is completely online, and women join us from all over the UK (and beyond). Our in-person meet-ups, events and retreats are held in locations where we have clusters of members, but plenty of women choose to travel to join the fun. Some make a whole weekend of it! So wherever you live, you’re fully part of the crew.
What happens after the 8-week Fundamentals First programme?
After Fundamentals First, you’re invited into the Holsm Membership — your ongoing coaching community. This is where:
You progress through strength phases
You build confidence with heavier lifts
You get mindset and nutrition support
You’re held accountable
You become part of the Holsm crew
The lifestyle sticks
The membership is where most women stay long-term because it keeps the momentum going — and it’s genuinely fun.
Can I speak to someone before joining?
Of course. You can message Holly anytime on Instagram @holly_holsm or via email holly@weareholsm.com to ask questions, get clarity and make sure this is right for you.
You’re never just a number here.
I’ve tried everything — what makes Holsm different?
Holsm combines:
Simple, doable strength
Real-world nutrition
Mindset coaching that actually sticks
A ridiculously supportive community
Coaches who genuinely care
A lifestyle approach, not a “programme”
We don’t ask for hours of your time. We ask for consistency. We ask for honesty. We ask for communication.
Women stay because it works — and because it feels good.
Do I have to show up in the community?
Holsm is community-driven, but you can go at your own pace.
Some women are chatty. Some are quietly consistent. Some pop in just when they need support.
There’s no pressure — but there is support whenever you want it. And most women find that the community is what keeps them committed on the tough days.