• Grey Facebook Icon
  • EmailIcon
  • Grey Instagram Icon

Not really sure what to do when it comes to strength training?

Dread going to the gym or don't have time?

Need some motivation & accountability?

Want to meet like minded women?

If you answered yes to any of the above, you're in the right place!

Next program starts 11th September

StrongHer is a 12 week program which will teach you six carefully put together full body strength based workouts that you can do at home whenever suits you, no equipment needed. During the group training workshops we will go through proper technique and form to make sure you are confident doing the exercises on your own. This is the perfect balance between having the flexibility to workout at home around your busy schedule, but also having the guidance, support and accountability from a Personal Trainer and group of like minded women.

How does it work?

We get together as a group on week 1 and go through two different full body workouts (don't worry we won't do all the sets!) in order to teach the correct way to do each exercise and make sure everyone is confident and practicing safe technique to avoid injury.


You will take home a printed out training plan of these workouts with exactly the number of reps/sets to do each week. You will alternate between the two workouts for your first 4 weeks (1 of each workout per week).


On week 4 and 8 we do exactly the same with two new workouts. So we will go through 6 in total and you will have three separate training plans to take home and complete.

You will all be in a private Facebook group and I will check in with you regularly to find out how you're getting on, so that it keeps you motivated and accountable and you can encourage each other, as well as ask me any questions that come up over the 12 weeks.

What are the benefits?

  • Improve your physical health
    & fitness

  • Increase your energy

  • Build lean muscle

  • Improve your mental & emotional health

  • Weight loss

  • Boost your mood & increase happiness 

  • Manage and reduce stress

  • Speed up your metabolism and burn fat quicker

  • Improve sleep quality

  • Increase concentration

  • Increase confidence

  • Become more mindful

  • Meet a group of like minded women

What's included?

“ Thank you Lou for a fantastic start for me to start feeling and being “fit” again. The homework’s were tough work mentally and physically but I enjoyed each one!! Would highly recommend the StrongHer programme to anyone who wants to get fit but has a busy work/family life, this is the perfect balance for you!! ”


  • 12 week women only group programme

  • 3 x 60 minute group training workshops where we will go through all exercises you will be doing for that month - teaching proper technique and form

  • 4 week training plans and corresponding workout videos to follow with weekly targets 

  • Regular check-ins to keep you accountable and focused

  • Private Facebook group for motivation, accountability ​and support 

  • ​Email or WhatsApp contact as and when needed

  • New Waves recipe e-book to support your training with simple, healthy and nutritious food

  • New Waves tote bag

  • 15% discount off New Waves 1:1 Wellness Coaching 

Online Only option

“I recently completed the 12 week StrongHer course with New Waves and it was a really good complement to my running. Doing the exercises at home and fitting them around my routine was easier than finding time to go to the gym or a class. Louise demonstrated how to do the exercises correctly and was always available to answer questions or encourage me. It was hard at times, but doable and I definitely felt the benefit” Paula

For even more flexibility and at a lower cost there is the option to join the programme without attending the three group training workshops.


Your training plans and videos of the workouts with instructions and technique guidance will be posted in the Facebook group every 4 weeks and will include weekly rep targets to aim for. I will be regularly checking the group to answer any questions and keep you motivated and accountable. ​​

“ I have just completed the 12 week StrongHer programme and have found it brilliant, it’s been so easy to slot in my life. Our small group met up every 4 weeks where Louise would take us through our exercises and I would do my workouts 2-4 times a week, normally first thing while my house was sleeping. It was a great start to my day and has really helped with my running, I do honestly feel more toned and am looking forward to carrying them on. No worry of gyms or expensive classes, all of these can be done in your own home. Definitely recommend this for anyone.”


The Details

When is it?
The next program starts Wednesday 11th September and ends on 4th December.
The group training workshops (for full version participants only) will be at 7pm on the following dates:
Wednesday 11th September
Wednesday 9th October
Wednesday 6th November

Where is it?

St Saviours Community Centre


How much does it cost?

£125 for the full version 

£65 for the Online Only version