If you’re reading this, chances are building muscle feels intimidating – especially if you’re new to strength training. But according to Olympic gold medallist Sally Gunnell, getting stronger doesn’t have to involve complicated routines or lifting huge weights. The former 400m hurdles champion, who now coaches other women on fitness through menopause and beyond, says a simple, consistent approach is all you need to develop muscle.
And she’s proof that it’s never too late to start. While she’s always exercised, it was only when she began to experience perimenopausal symptoms that she pivoted to a strength-focused routine and cut back on cardio sessions.
So, if you’re thinking of starting, try Sally’s beginner-friendly strength workout below, focusing on mastering the fundamentals with functional movements that will challenge your whole body while building confidence.
It’s designed to be accessible for all fitness levels, and will help increase lean muscle, boost everyday strength and lay the foundations for more advanced training. As for how heavy to lift, Sally says, ‘Your muscles don’t know what number is on the dumbbell – they only know the stimulus put on them. Focus on starting light and building confidence before adding the weight.’ Try 3-6kg, going lighter for double dumbbell exercises and heavier for single-weight moves. Here’s how to do it, with demos from Sally.
Sally Gunnell’s 6-move beginner strength workout
How to do it: Perform each exercise for prescribed reps, rest for 60-90 seconds before moving onto the next move, and repeat the whole circuit three times.
1.Goblet squats 
2. Hammer curl 
3. Floor press
4. Glute bridge 
5. Plank shoulder taps
6. Single-arm row
Sally Gunnell’s beginner workout tips’Choose a weight that feels challenging (last 1–2 reps should be tough but with good form)”Rest between sets (at least 60–90 seconds for proper recovery)”Focus on 6–8 quality exercises – not 12 random ones”Prioritise form over the number on the dumbbell”Ignore flashy exercises that just “burn” – focus on effective, not exhausting’
As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.
After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!
Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red. Today, she oversees all fitness content across Women’s Health online and in print, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, which showcases the women proving that age is no barrier to exercise.
She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.