FAQ

The Virtual Strength Studio

Yes — our Virtual Strength Studio is built specifically for women 45+ who are new to kettlebells or returning to fitness.

You’ll get expert coaching, beginner-friendly instruction, and a clear path to build strength safely — without feeling overwhelmed.
Your membership gives you:
- Daily LIVE Zoom strength training classes led by expert instructors.
- Access to an on-demand video library with guided workouts you can do anytime.
- A weekly strength training schedule to follow — designed specifically for women 45+ navigating menopause and beyond.
- Ongoing support and accountability from our coaching team and community.
Not at all. The Virtual Strength Studio is beginner-friendly and designed to meet you where you are.
We teach kettlebell movements step-by-step, with modifications, so you can build confidence and strength safely.
We get it — our programming is designed with these realities in mind.
We focus on:
- Safe, functional movement
- Listening to your body
- Strength training in a non-intimidating and inclusive environment
- Programming that supports bone density, joint health, and energy
- We always offer modifications and encourage you to go at your own pace
You’ll need 4 kettlebells to start: very light, light, medium & heavy.
Once you join, you’ll receive a link with recommended sizes and brands that work well for beginners. Don’t worry — we’ll guide you on exactly which ones - and you can even purchase them through us here.
Our virtual classes are intentionally kept small so instructors can offer personalized feedback. You’ll be encouraged to keep your camera on, and our coaches are trained to observe form, provide cues in real-time, and tailor modifications to your needs.
No problem! That’s what the on-demand library is for! You’ll stay on track by training on your own schedule, whether live or on your own time.
This is available in the case of a medical reason with a doctor's note, and not intended for when you go on vacation or shorter times away.

1:1 Training

There is no better way to get more comfortable with using kettlebells, than 1:1 coaching!
At the heart of StrongFirst kettlebell training, is 1:1 instruction, that helps you get up to speed with what you will need to thrive in your classes. And if you've been coming to classes for a while, it's a great way to update your skills, slow things down, and get some individualized attention on these kettlebell skills that you'll be using over your lifetime! Many of the women in the community see Karen 1:1 at least 1x/month to check-in on their kettlebell skills, the weekly structure of their program, which classes to attend, and what to do in between classes!
Yes! Virtual Strength Studio members receive a speciate 1:1 Training rate of $150, tax inclusive, for a 60 min private session (regularly $168 + tax) to get you set up right!
We will match you with a coach who will be your class instructor in the future, so that you feel even more comfortable coming to classes, knowing exactly what you need and what modifications you'll need for your own history of injuries, experience, and current capacity.
If you live in the Toronto area, you can do a hybrid combination of on-line and in-person coaching sessions, depending on your preference.
Our coaches live across Canada, spanning Vancouver, to Montreal to Halifax. Please reach out if you are looking for private sessions in your time zone.
No need to worry about equipment for 1:1 training. You’ll discuss more with your trainer on your initial call about what you’ll need to to get started.
YES! 1:1 is an ideal place to start. StrongFirst trainers love working with you 1:1, because we can get to know you, your unique history, and unique goals. From there, we can teach you the basis, catered to your exact needs. Once you are ready, we’ll recommend the Virtual Strength Studio classes that will work best for you. And we love to do periodic 1:1 check-ins with you over the course of your lifelong strength training journey. Many of our members do monthly 1:1 check-ins, to complement their group training sessions, to get modifications and recommendations specific to their own injuries and restrictions, and to refine their skills, upgrade or downgrade bell sizes, and re-inspire their practice.

Complete Strength Solution

Complete Strength Solution