We're passionate about health and wellbeing here at Yours, and we love programmes that empower women to improve their relationship with exercise.
This October, the British Heart Foundation (BHF) are launching their Strong Woman Challenge, a 31‑day, at‑home strength-building course designed to leave participants feeling energised, confident and supported. Running from 1st to 31st October 2025, the challenge offers a new strength-based move each day (no equipment needed), and is accessible to everyone, whether you're a total beginner to fitness or already exercising regularly.
Participants receive a free training plan and wall calendar, plus video demonstrations of the exercises and optional mini workouts each week. The BHF also encourages connection and motivation through an exclusive Facebook group, where women cheer one another on every step of the way.
How the BHF Strong Woman Challenge works
Entry to the Strong Woman Challenge is free, but participants are encouraged to fundraise via JustGiving or make a one‑off donation, with all proceeds supporting BHF work to fund lifesaving cardiovascular research.
As a personal trainer, I love the idea of setting up a Just Giving page. Accountability is a great motivator, and if you know people are sponsoring you to do this, or eagerly awaiting progress updates, you're much more likely to stick to the challenge.
There are rewards, too. Anyone raising £10 via JustGiving receives a free BHF sweatband, those raising £100 get the coveted Strong Woman tote bag, and those raising £300 earn a Strong Woman t‑shirt.
Why strength matters for heart health
Cardio exercise like walking or running often takes centre stage in heart‑health discussions, but strength training is equally as important. Building muscle through strengthening exercises helps improve cardiovascular function by reducing blood pressure and improving blood flow. Put simply, it helps our heart and lungs to work better!
Strong muscles also support better posture and balance, reducing the risk of falls and injury as we age, which is a factor closely tied to improved longevity. If you want to know how to regain flexibility, including weight training is an important part of any routine.
Strength training also boosts metabolism, meaning we burn more calories so may lose weight, and contributes to improved insulin sensitivity. All of this helps reduce risk factors for cardiovascular disease. In short, incorporating regular strength moves into daily life strengthens the body in multiple, interconnected ways.
And it doesn't need to be hard, either! A lot of people are put off the idea of strength training because they think it means joining a gym or lifting very heavy weights. However, what I love about this challenge is that it's accessible for everyone. You can do weight training at home, using bodyweight, household items like tins of beans, or dumbbells. It's a simple, easy way to get fitter and healthier.
How strength training increases longevity
As we age, we naturally lose muscle mass - a process known as sarcopenia - which can be offset by regular resistance training. Preserving and building muscle also supports mobility and independence into later life. Staying active in turn reduces the risk of chronic disease, falls, hospitalisation and even premature death.
Just a few minutes a day can help women maintain functional movement. For example, learning how to squat properly means you'll be able to get in an out of a chair, or on and off the toilet, without help. Lifting weights overhead means you'll be safe getting things off shelves or out of high cupboards and simply having the mobility to get up and down from the floor without assistance could save your life if you fall.
Strength for body and mind
The physical benefits of regular exercise are apparent, but hand in hand with that comes the psychological benefits too. I've worked with hundreds of women over the years and everyone agrees on one thing - exercise makes you feel good!
Strength training releases of endorphins (happy feelings!) that enhance mood, ease anxiety and reduce stress. Completing daily challenges is also incredibly empowering, giving you a sense of achievement, that extends well beyond the workout itself.
Adding a community element via the Facebook group amplifies these benefits, and again, I am a huge fan of building communities that uplift and support one another. Sharing progress, encouraging peers, and being part of a supportive collective can help combat social isolation and boost confidence as well as introducing you to new friends. Knowing that others are on the same journey can make all the difference.
How to take part in the BHF Strong Woman Challenge
If the Strong Woman Challenge has piqued your interest - and it certainly has mine - then signing up is simple. Just head to the British Heart Foundation website and enter your details. They'll then give you access to the Facebook community and wall calendar so you're ready to start.
The challenge runs from 1st - 31st October, so you can set up your JustGiving page in advance and start collecting sponsors. If you'd rather not do that, you can of course make a one off donation.
This challenge is the perfect way to gain fitness, confidence and boost your heart health at the same time, so do jump in and have fun with it!
Becky Fuller is a senior digital writer for Yours.co.uk. She is also a fully qualified personal trainer and strength coach, specialising in fitness and wellbeing for over 50s. Prior to joining Yours, Becky was a fitness writer for Saga, and a freelance entertainment and theatre journalist. Becky is passionate about helping people to move well and discover the many benefits of strength training.