“You don’t need more cardio—you need more strength.” – Stacy Sims
It’s a statement that challenges decades of fitness culture, but the research increasingly supports it. For years, women have been told that the path to a lean, healthy body is simple: more cardio, burn more calories and eat less. Yet despite following this formula, many women struggle with body composition, muscle loss, declining metabolism and fatigue.
The problem isn’t that cardio is bad. The problem is that many women have been taught to prioritise calorie burning over muscle building.
Muscle is one of the most important organs for long-term health and body composition. Muscle tissue:
- Increases resting metabolic rate
- Improves insulin sensitivity
- Supports bone density
- Improves functional strength
- Reduces injury risk
- Supports healthy ageing
- Enhances physical performance
Muscle changes how your body uses energy. Instead of focusing solely on how many calories you burn during exercise, resistance training helps create a body that uses energy more efficiently 24 hours a day.
Resistance training is one of the most effective interventions available for improving strength and maintaining lean tissue in women.
Fluidform at Home supports consistent resistance and strength training for both men and women. A fully guided at-home program that adds 2-3 strength workouts to your weekly routine. Whether you’re working out in the gym or at home, follow a structured program using medium-heavy weights, with gradual progressions to build strength, improve muscle mass and bone density.
Top 3 Challenges for 2026
Pilates & Strength
This 28-Day Fitness & Nutrition Challenge will provide you with the tools to live longer and stronger. Focusing on the core pillars: mobility, balance, muscle composition, cardio and strength to boost your “healthspan”. Suitable for all members from Beginner to Advanced.
Fluidform Your Body 4.0
The Fluidform Your Body 4.0 Challenge reimagines everything you think you know about exercise. Commit to the challenge, trust the process and create lasting change, achievable from home or anywhere in the world. The ultimate at-home workout program, curated by Kirsten King, merges Pilates with Strength Training, Boxing and Cardio. The result? A total transformation of the mind and body.
Fluidform Your Body 5.0
Our expert-led, results-driven program brings together at-home Pilates, Strength, Cardio, paired with personalised nutrition, all in one place. You’ll have the flexibility to follow a fully guided or self-paced workout routine, supported by our team of experts, to build strong foundations and achieve whole-body, sustainable results.
“This challenge has truly helped me show up for myself again. It’s gotten me moving, and I’m so grateful for that. The combination of Pilates and Strength offers a perfect balance, encouraging me to prioritise my body (even on the busiest days). I feel stronger, more balanced, and more connected to myself.” – Fluidform at Home Member.
