Strong for Life
A 10-week guided course to build strength, confidence & capability
You know you need to be increasing your bone density, but the gym has never felt like your place.
Maybe you’ve tried classes, followed online workouts, or done nothing for a while. Either way, you’re ready to feel stronger and more confident again, but you want to do it your way.
The Strong for Life Course gives you the knowledge, skills, and support to get there, in a way that feels approachable, adaptable, and sustainable.
Weekly live coaching + Q&A, expert guests, and pre-recorded workouts
Say goodbye to…
✘ Feeling unsure about lifting weights
✘ Putting strength off “for later”
✘ Buying equipment that gathers dust
✘ Trying to figure it all out alone and never quite sticking with it
Say hello to…
✔ Building real strength that supports your bones, balance, and everyday life
✔ A clear, doable plan you can actually follow
✔ Feeling proud of your progress
✔ A supportive, playful community where we all learn together and cheer each other on.
What is the Strong for Life Course?
It’s a 10-week live online course that teaches you how to strength train safely and effectively, even if you’ve never lifted before, so you can build bone density, muscle mass, and real-life strength.
You’ll train alongside others, with clear instruction, progressive workouts, and live support every week - so you can ask all the questions you need to!
And because strength training is just one part of a healthy, active life, you’ll also learn how to fit it into everything else you love to do.
Why we made this course
The internet is full of conflicting advice and quick fixes.
Most gym programmes are designed for aesthetics or competition, not for the long-term strength and resilience you actually need. Most online programmes are pre-recorded which means a lot of us sign up and never complete them!
We wanted to create something different:
Clear, evidence-based guidance for midlife
A supportive community that keeps you accountable
Skills and confidence you can carry into every part of your life
What you’ll learn
Step-by-step introduction to medium-to-heavy strength training that builds both confidence and capability — and helps you understand why each movement matters.
And you’ll come away with knowledge that lasts far beyond the final week.
You’ll learn how to:
Build bone density with safe, progressive loading through essential lifts like squats, deadlifts, presses, and pulls
Develop whole-body strength that makes everyday life easier — from carrying shopping to climbing stairs without effort
Integrate impact training (like safe jumping and landing) to help stimulate bone growth and improve coordination
Adapt every exercise for where you’re at right now, so you can start lighter if you’re new, or challenge yourself if you’ve been training for a while
“Keep doing your amazing work....
This course should be available to everyone like me with osteoporosis- free on the NHS”
2026 Strong for Life Student.
What our students say
What happens each week?
We’ll be with you every week for 10 weeks, with:
Live Workshop & Q&A every Tuesday at 8pm where we go in to the detail and answer your questions as we move through the course.
Progressive pre-recorded follow along workouts you can do at home or outdoors.
Personalised movement feedback on all the main strength movements so you can feel confident as you start to progress.
Online movement library - Which movements are right for you, why each movement matters and how to scale it to work for you.
20 minute pre-recorded follow along mobility session - to use as a warm up or on the days where you don’t have time to workout.
2 Live accountability workouts every week.
2 Guest expert workshops on playful and varied movement - learn how to take the skills you’ve learnt on the course into the real world.
Support in the private online forum (to share your wins, your wobbles and ask any questions between the calls).
Meet your guest experts
We’re absolutely thrilled to have Becky Dunphy and Shelby Copeland joining us! Their expertise, warmth, and practical wisdom make this course something really special.
Becky Dunphy | Physiotherapist
Becky is an Advanced Practice Physiotherapist, having studied BSc (Hons) Physiotherapy at Queen Margaret University In Edinburgh. Since qualifying as a Physiotherapist, she specialised in musculoskeletal rehabilitation, and developed a keen interest in public health, especially health promotion.
Her most current role is a First Contact Musculoskeletal Physiotherapist in Primary Care.
It was her masters research project that in turn sparked an interest in research and specifically in using exercise and education as tools in illness prevention.
She still believes in the power of exercise for health and wellbeing and is passionate about helping people to explore that for themselves.
Shelby Copeland | Force of Nature Movement
Shelby grew up a creative, non-athletic kid who loved climbing trees and exploring movement long before she knew it had a name. After overcoming chronic pain and illness, she discovered natural movement as a powerful tool for healing and confidence.
She transitioned from video production to coaching, becoming a NASM Certified Personal Trainer and Level 3 MovNat Instructor. Now she teaches movement to all ages—from falls-prevention for older adults to kids’ natural movement classes and outdoor climbing.
Outside of teaching, she enjoys climbing, writing, parkour, BJJ, Great Lakes surfing, and singing folk songs. She lives with her husband and their two adventurous kids. Read more about Shelby here.
Book Now for our next course starting October 13th.
Please make sure you’ve read the FAQs before you book, if you have specific questions or medical concerns please email us first info@wildstrong.co
Spaces are limited as we like to keep the student group small and supportive.
Live Course
£475
Weekly live Zoom sessions
(All sessions recorded – watch anytime)
✔ Guided strength training programme
✔ Expert teaching + guest sessions
✔ Supportive community space
✔ Bonus resources
✔ Access on desktop, tablet & mobile
Next LIVE cohort begins:
13 October 2026
Live Course with extra support
£775
If you like the sound of the course but you feel you could benefit from tailored support.
Everything in the Live Course plus:
✔ 1:1 call at the beginning
✔ 2 small group calls where we work together on specific movement problems.
✔ Personal guidance based on your movement history.
Next LIVE cohort begins:
13 October 2026
Frequently Asked Questions
Here’s a Discovery Call we ran on why and how we developed the course.
Have a watch of this, read the FAQs, if you have any concerns before booking, please do send us an email. We’d love to hear from you.
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It’s for you if:
You want to feel stronger without joining a gym
You want to improve bone density safely
You value clear, simple guidance over fitness fads
You want long-term strength, not just short-term results
It’s not for you if:
You’re looking for high-intensity bootcamps or quick fixes
You don’t want to commit to two–three sessions a week
You’re not interested in learning why as well as how
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That’s exactly who this course is for. We’ll start with the fundamentals, teach you each movement step-by-step, and provide regressions (easier versions) and progressions (harder versions) so you can move at your own pace.
You’ll have follow-along videos, clear written guidance, and ongoing support (weekly live Q&As and the online forum) so you always know what to do next.
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What happens as soon as I join?
As soon as you log in, you’ll have access to our online community, which has two key spaces:
The Student Forum – this is where you can ask questions as they come up, share wins, and get support from us and the group.
The Course Space – where all the weekly content, recordings, and resources live.
You’re not dropped into workouts straight away. We start by helping you feel confident, informed, and supported.
Weeks 1–2: Laying the groundwork (finding your feet)
The first two weeks are all about confidence, clarity, and orientation.
We introduce you to the core strength movements.
In week two, we add pushing and pulling movements.
For every movement category, there will be somewhere you can start right now, regardless of experience.
There are no workouts yet. These weeks are about understanding the movements, exploring options, and finding your starting place.
Live Tuesday evening workshops
Each week, we run a live call on Tuesday evening. These are:
Workshops, not workouts
Fully interactive
A space to ask any question you have
Anything you’ve posted in the forum that week will also be answered live, so nothing gets missed.
Weeks 3–4: Putting it all together
This is where we introduce:
The programming
How the workouts work
How to combine movements in a way that makes sense for your life
You’ll start training properly here, but with a strong foundation underneath you.
Week 5: Learning by doing
By now, you’re moving regularly and starting to build rhythm and confidence.
From week five onwards, you can also submit videos of your movements and receive personalised feedback from us:
What to tweak
What to keep
How to progress safely and confidently
Weeks 6–7: Guest expert weeks
These weeks broaden the picture and bring in fresh perspectives.
We cover:
Movement through play
How to bring more balance, variety, and playfulness into your strength practice
These weeks are about expanding what “strength training” can look and feel like.
Week 8: Honing your skills
This is about refining what you’ve learned:
Improving confidence in the key movements
Noticing progress
Making things feel more natural and less effortful
Weeks 9–10: Looking forward
The final two weeks are about what happens after the course.
You’ll leave knowing:
What your road forward looks like
How to keep training without needing constant instruction
How to adapt things as life changes
The aim is that you don’t just finish Strong for Life — you leave feeling capable and prepared.
Weekly accountability sessions
On top of the Tuesday workshops, we also run live accountability sessions every week.
These are optional
You can just turn up and train
Times are decided by poll, so they work for as many people as possible
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Live Tuesday evening workshops at 8pm GMT
Each week, we run a live call on Tuesday evening. These are:
Workshops, not workouts
Fully interactive
A space to ask any question you have
Anything you’ve posted in the forum that week will also be answered live, so nothing gets missed.
Pre-recorded workouts
You’ll also get two pre-recorded strength workouts as well as a 20 mobility session you can use as a warm up or do anytime.
If you can fit in two workouts a week, you’ll be doing brilliantly. Three is even better.
Don’t forgot, you have lifetime access so if life throws a spanner in the way, you can start back up when things calm down.
Weekly accountability sessions
On top of the Tuesday workshops, we also run live accountability sessions every week.
These are optional
You can just turn up and train
Times are decided by poll, so they work for as many people as possible
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We’ve designed this program with regressions and alternatives for a wide range of needs - from recently diagnosed osteoporosis to post-surgery recovery (like hip replacement), chronic back pain, or mobility challenges.
If you have any medical concerns, please check with your healthcare provider or physiotherapist or email us for a chat before you book - info@wildstrong.co
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You don’t need to rush out and buy kit. Use a rucksack, a dog food sack, a rope over a branch, a log, or even stairs. Your body and bones just need load - and before you add weight, you need confidence.
We’re asking everyone not to buy anything ahead of time - let’s use what you have and then buy when you need to.
We will be teaching using the following:
a kettlebell,
a strongman sandbag, a
a pull up bar
We’ll give alternatives so you can get started without spending a fortune.
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You’re right, we usually teach a wide variety of movement skills, from climbing to crawling to playful partner challenges.
But strength training is a vital part of that bigger picture. It’s one piece of the pie that supports everything else - helping you build the bone density, muscle mass, and joint stability that make everyday movement (and play!) easier and safer. Plus, it’s the part that a lot of us find scary to start, so we’re here to help with that part.
This course focuses on strength because it’s one of the most effective ways to protect your body as you age, so you can keep enjoying all the other movement and play for years to come.
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We get it, it’s easy to start strong and then lose momentum. That’s why this course is built around connection and accountability.You’ll join a live call every Tuesday evening at 8pm (including guest sessions), get access to a private student forum, and have ongoing support between sessions.
This isn’t a “buy it and disappear” programme, we’ll be learning, training, and checking in together every week.
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This is a small course group by design, we cap at 30.
We want everyone to feel:
Supported
Seen
Held throughout the process
If you’re the kind of person who doesn’t want to be lost in a crowd or left guessing, this matters.
