how it works

choose your program

STEP ONE:

Learn Movement

  • Learn Movement is for the woman who wants to start taking up space in the gym—but wants guidance. She might be new to strength training, returning after a break, or just craving more clarity and confidence in her movement. She's tired of wondering:

    “Am I doing this right?”
    “Do I look like I don’t belong here?”

    With coaching support, you’ll always know what you’re working on, what to focus on next, and how to train in a way that builds trust in your body—not just aesthetic results. You're not here to prove yourself. You're here to learn how to move well.

    This is our entry program, and it lays the foundation for future growth in both Learn Principles and Train Hard.

    • Movement confidence and technical control

    • Clear understanding of fundamental lifts

    • Body awareness and improved coordination

    • Reframed training progress based on how you move and feel—not just how you look

    • Early wins in the gym through improved skill

    • Greater autonomy through education and coaching cues

    • Preparedness for more advanced training programs

    • 6 months of progressive programming with 3 strength sessions per week.

    • Optional 1—2 conditioning sessions per week.

    • Education on how to fit this program into your life and other fitness/lifestyle activities you choose to include.

    • Demonstration videos with cues, set-up suggestions and progressions.

    • Access training via the Truecoach App.

    • Access to the Kallos Community Dashboard via notion (see below for details).

    • A Kallos Personal Page on notion (see below for details).

  • We recommend choosing Weekly Feedback or Full Coaching Support to ensure you receive consistent guidance as you build foundational movement skills. Having regular coaching eyes on your form will help you progress with confidence, reduce second-guessing, and develop strong movement patterns from the start.

Learn Principles

  • Learn Principles is for the woman who doesn’t just want to do her training, but deeply understand it. She’s tired of the all-or-nothing mindset that keeps people stuck. She’s seen how the fitness industry thrives on confusion and panic, making it feel like progress is always slipping out of reach. She knows that real results come from consistent, imperfect, adaptable effort—not from perfection.

    She’s here to learn how to train intelligently, make the right choices at the right time, and become the kind of woman who knows exactly what to do—and why she’s doing it.

    This program builds a solid foundation for autonomous, long-term training—this is where you stop second-guessing and start trusting stop second guessing yourself and start trusting your choices.

    • A 6-month practical education in training principles.

    • A clear understanding of RPE, volume, load, tempo, rest, and testing.

    • The ability to confidently adjust training based on your goals, energy, and schedule.

    • Improved performance through skilful training choices, not just effort.

    • A mindset shift away from “perfect training” to sustainable, informed progress.

    • Coaching support that helps you reflect, adapt, and grow.

    • 6 months of progressive programming with 3 strength sessions per week.

    • Education on how to fit this program into your life and other fitness/lifestyle activities you choose to include.

    • Optional 1—2 conditioning sessions per week.

    • Demonstration videos with cues, set-up suggestions and progressions.

    • Structured around monthly themes to build understanding:

      • Month 1: Tempo training

      • Month 2: Stability in training setups

      • Month 3: Range of motion & load manipulation

      • Month 4: Volume and intensity manipulation

      • Month 5: Testing, performance metrics, and % calculations

      • Month 6: Introduction to power training

    • Access training via the Truecoach App.

    • Access to the Kallos Community Dashboard via notion (see below for details).

    • A Kallos Personal Page on notion (see below for details).

  • We recommend Weekly Feedback or Full Coaching Support so you can get the most out of the educational focus in this program. Ongoing feedback will help you apply new concepts like RPE, tempo, and volume effectively—ensuring that you're not just learning theory, but putting it into practice with clarity and direction.

Train Hard

  • Train Hard is for the woman who’s ready to go all in. She already moves well, she understands how to self-regulate her training, and now—she’s looking for structure, challenge, and the next level of performance. She doesn’t want to spend time deciding what to do—she wants the plan, and the structure, to try things she wouldn’t do on her own. She’s here to chase big lifts, improve advanced movement skills, and refine the way she performs, inside and out.

    She knows how to show up. Now she wants a program that does, too.

    • High-level strength and conditioning programming.

    • Structured progression for advanced lifts and performance metrics.

    • Exposure to skill-based training (e.g. Olympic lifting, plyometrics, weighted conditioning).

    • Support to train harder than you would alone—with purpose and precision.

    • Confidence to lean into challenge, with coaching that keeps your form sharp and mindset grounded.

    • A training environment that’s equal parts structure, experimentation, and progress.

    • Ongoing programming with a 6-month minimum commitment.

    • 3 strength sessions per week and optional 1—2 conditioning sessions per week.

    • Education on how to fit this program into your life and other fitness/lifestyle activities you choose to include.

    • Demonstration videos with cues, set-up suggestions and progressions.

    • Access training via the Truecoach App.

    • Access to the Kallos Community Dashboard via notion (see below for details).

    • A Kallos Personal Page on notion (see below for details).

  • With solid movement and training knowledge behind you, you’re free to choose the support that best suits your goals. Stick with Weekly Feedback or Full Coaching Support if you thrive on structure, accountability, and technical refinement—or move to Train Only if you're ready to train independently with high-level structure and autonomy.

Choose the program that meets you where you are, right now.
Not where you wish you were. Not where you think you should be.
Just here. Just now. That’s perfect. x

choose your support

STEP TWO:

Train Only

  • For the woman who’s built a foundation — and wants the freedom to train independently with support only when it’s needed.


    You’re confident making decisions in the gym and you trust your movement. You want a program that respects your autonomy, and backs your ability to figure it out.

    • Access to one of our signature programs via TrueCoach

    • Access to a Personal and Community Notion Dashboard

    • 6 payments of $130.60 every 4 weeks for 24 weeks.

  • Video feedback and coaching calls can be booked anytime at an additional fee.

Weekly Feedback

  • For the woman who’s ready to refine her movement and deepen her understanding of how she trains.

    You’re building confidence but want a coach who can help you move better, stay accountable, and offer insightful feedback each week.

    • Access to one of our signature programs via TrueCoach

    • Access to a Personal and Community Notion Dashboard

    • Video feedback is delivered to you at the end of each coaching week via your Personal Notion Dashboard.

    • 6 payments of $225.60 every 4 weeks for 24 weeks.

  • 1:1 coaching calls can be booked anytime at an additional fee.

Full Coaching Support

  • For the woman who wants support as she defines what training looks like for her—in an industry full of noise and contradiction.


    Whether you’re new to performance-based training or ready to explore it on your own terms, this tier gives you the space, guidance, and structure to get clear on the goals and values you want to lean into—and the ones you’re ready to leave behind.

    • Access to one of our signature programs via TrueCoach

    • Access to a Personal and Community Notion Dashboard

    • Video feedback is delivered to you at the end of each coaching week via your Personal Notion Dashboard.

    • Two 1:1 coaching calls within each 4-week coaching block to support your journey.

    • 6 payments of $430.00 every 4 weeks for 24 weeks.

  • Coaching calls are booked by you at a time that suits your schedule. Please note that calls don't roll over or accumulate, so we encourage you to take full advantage of them within each 4-week block.

    If you'd like additional 1:1 coaching support during your 4-week block, you’re welcome to book extra calls at an additional fee.

You can’t get it wrong—as long as you’re willing to ask for what you need. If things change, your support level can too. We can always adjust it. x

suss the extras

STEP THREE:

  • Your Kallos Personal Page is your dedicated space for tracking progress, setting goals, and staying accountable. Designed to help you make informed training decisions, it provides structured templates for weekly intentions, where you can set and prioritise goals across training, self-care, and personal development.

    A monthly reflection system allows you to reflect on progress beyond physical metrics, ensuring consistency and momentum in all areas of growth. Integrated coach interaction templates make it easy to log video feedback, track movement improvements, and document key takeaways from coaching calls.

    With a clear structure for both objective tracking and subjective progress, your personal page helps you build confidence in your training while staying focused on long-term development—inside and outside the gym.

  • The Kallos Community Dashboard is your central hub for training support, education, and connection. It provides comprehensive resource libraries covering training, nutrition, and program principles, ensuring you have the information you need at every stage of your journey.

    With built-in coaching support, you can book video feedback and coaching calls directly, making it easy to stay on track. The progress board allows you to log improvements and see how others in the community are growing, creating a space to celebrate milestones together.

    The Kallos Development section expands beyond training, offering resources on finance, relationships, and self-care—recognising that true progress isn’t just about what happens in the gym. It’s about developing into a strong, well-rounded, and educated version of yourself, both physically and mentally.

    Designed to provide clarity and direction, the dashboard helps you navigate your training with confidence while staying connected to a community that values growth in every aspect of life.

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