The beginner-friendly plan that’s changing how we build strength

Getting started with strength training can feel intimidating, especially if it’s something you’ve never done before. For some, there’s also the misconception that strength training is only for a certain type of person – those who are already active, confident in the gym, or lifting heavy weights.

But the reality is, strength training is for everyone and its benefits become more important as we get older. Building strength doesn’t have to be complicated or overwhelming, it just needs to feel accessible.

That’s exactly why The Body Coach launched the First Steps to Strength challenge – a four-week programme using resistance bands, designed to make strength training simple, approachable, and achievable for anyone.

To understand the real impact of taking that first step, we spoke to two people who completed the challenge. At 66 and 72, their experiences show how powerful it can be to start strength training, no matter your age or starting point.

[Find out more about First Steps to Strength here]

“I am 72 and I feel fitter than at any time in my life so far”

“I always hated exercise as a child,” says Linda Wilkinson, who joined the app for strength challenge in November 2025. “I used to hide behind the piano at school in PE!”

Throughout her school years, Linda recalls being bullied for her size and never exercised. But as she grew up, she discovered walking for pleasure and that moving could be fun.

“Fast forward to my 70s, and I didn’t have any muscle strength in the top half of my body,” she says. “I found that I couldn’t lift compost sacks any more. I also noticed that people around me, a bit older than me, were losing their muscles, and complaining about aches and pains and not being able to do things they used to enjoy doing.”

Linda started learning about the importance of resistance exercise and did some of Joe’s free workouts, but then decided she wanted more guidance and structure.

In November she signed up to The Body Coach app to complete the First Steps to Strength programme with resistance bands – and hasn’t looked back.

“‘First steps to strength’ gave me the structure and the motivation that I needed,” she says. “I started to strengthen my arms – and the rest of me! What I like most about the Body Coach App is

Joe’s enthusiasm, and how he does the work with you, and admits when it’s hard. Though I do say rude things to the screen sometimes when I’m being pushed!” She enjoys how flexible the plan is, and sets her goal of four sessions a week. “Joe is right when he says that however bad you feel, you always feel better after exercising.”

Linda has since carried on with the rest of what’s on offer on the app, enjoying the variety of strength workouts and other trainers, including Leroy.

“I am 72 and I feel fitter than at any time in my life so far,” she adds. “I know I’m not going to live forever, but I want to do everything I can to keep mobile and pain-free while I am around, and the Body Coach app helps me to do that. And I can lift my own compost sacks again!”

“My strength has improved significantly, my posture is much better.”

Clare, 66, joined the First Steps to Strength programme in November 2025, as she wanted to start a structured strength plan with guided exercises that she could follow at home.

Before joining, she was exercising but not in a guided way, she says, and without measuring progress. “I wasn’t unfit as such, but after serious back surgery I had lost a lot of muscle strength, flexibility and mobility which it was challenging to regain.”

She’s so pleased she kickstarted her strength journey on the app. “I absolutely loved the First Steps to Strength challenge!” she says. “The workouts are excellent, really varied with inbuilt tuition, encouragement and clear progression. The expert guidance from Joe Wicks is just so motivating – he is a very genuine and talented trainer!”

Clare says she noticed, through the weeks, her strength improved “significantly” and her posture is much better. “I am now onto lifting light weights and improving in this as I go through the levels,” she says. “My mobility and flexibility have also increased and I just feel stronger full stop.”

She has since started the structured Cycles on The Body Coach app, and loves the feedback and encouragement the plan gives. “I am in good form, feel positive about my progress and look forward to doing my workouts each week.

“I’ve seen how well The Body Coach programme works for me and I look forward to continuing!”

Find out more about Joe’s First Steps to Strength challenge on The Body Coach app.