Strength coaching for women, at every stage.
Pre-pregnancy, pregnancy, postpartum, perimenopause, menopause and beyond: online strength coaching built around where you are now, with a weekly one-to-one session.
Wherever you are, there’s a starting point.
Your body changes through your cycle, pregnancy, birth, perimenopause and beyond. Your training should change with it.
Build a strong base
Whether you’re planning a baby, definitely not planning one, or just want to feel capable in your body.
Train with your cycle
Learn how your energy, strength and recovery shift across the month, and work with it, not against it.
Stay strong and confident
Training adjusted for each trimester, alongside advice from your midwife or GP.
Return to strength
Pelvic floor–informed coaching and core activation support, at your own pace, including for diastasis recti.
Strength through change
Use strength training to support muscle, bone health, energy and mood through big hormonal change.
Strong for the decades ahead
Stay strong, steady and independent into older age. It’s never too late to start lifting.
Programmes built around your goals.
Every programme is highly personalised and specific to your needs and goals, whether you train in the gym, at home or a mix of both.
Lose fat sustainably
Strength training and realistic nutrition, without crash diets.
Get properly stronger
Progressive training that builds lasting strength.
Build muscle
Focused muscle-building training for size and shape.
Rebuild and feel good
Structured, lower-pressure training to help you recover and feel good in your body.
Strong for everyday life
Strength for carrying, lifting, playing and moving through daily life.
Return to strength
Pelvic floor–informed coaching and core activation support, at your own pace after birth.
Start from a strong base
Build a strong, resilient base before pregnancy so you feel ready for what’s ahead.
Fuel your training
Nutrition advice and planning tailored to your needs and goals.
Mix and match
Whatever stage you’re at and whatever type of training you’re after, your programme can be a mixture of things.
Online coaching, built around you.
One simple way to train with Fit With Ro, with real coaching and support every week.
Weekly one-to-one session
A dedicated session with Ro each week to coach your technique, adjust your plan and keep you moving.
Group session
Train alongside other women in a live group session.
Highly personalised programme
Built for your stage of life, your goals, your schedule and your equipment.
Nutrition advice
Ongoing guidance on eating to fuel your training and your life.
Structured nutrition plans
Clear, realistic plans you can follow without extreme dieting.
Community access
A supportive space of women who understand, for accountability and encouragement between sessions.
“Strength training was the one place I felt like myself again — not fixed, not finished, just capable. I coach so other women can find that same ground to stand on, faster than I did.”
Questions women ask.
Do I need to be a mum to train with you?
No. Fit With Ro is for women at every stage, including women who are not pregnant, never plan to be, or are years past the baby stage.
Can I train while pregnant?
For most healthy pregnancies, yes. Training is adjusted for each trimester and how you feel, and you should always check in with your midwife or GP first.
Is this suitable for perimenopause and menopause?
Yes. Strength training is one of the most useful tools for muscle, bone health and energy through perimenopause, menopause and beyond.
What if I’m a complete beginner?
Beginners are welcome. Every programme starts where you are, with clear coaching on technique and no gym experience needed.
Do I need a gym membership?
No. Your programme can be built for the gym, for home, or a mix of both, depending on what you have and what you prefer.
Do I need to live in Cork to train with you?
No. Coaching is fully online, so you can train from anywhere.
Ready to start?
Get a programme built around your body, your schedule and your goals.
Start coaching