Caroline Idiens launched her online platform in 2020 and since then, has amassed a global following of over 2m fans and graced the cover of Women's Health Magazine as well as the new fitness columnist for The Telegraph. Today, she shares her go to tips on everything from why you don't need an expensive gym membership to get fit to her most impactful tools for building strength at home.
Q: For those who may not know you, tell us a little about your work and what inspired you to launch your platform?
I’ve been a personal trainer for 25 years and I’m the founder of Caroline’s Circuits, an online strength platform. I took my classes online at the start of lockdown as my clients really wanted to continue with their resistance training and we came together as a community, online, every week to lift weights. That community expanded into the global online family we have today and the classes are 4x weekly.
My aim is to spread the word on the benefits of lifting weights, especially for women in midlife. To build strength, improve fitness and to feel confident. The physical as well as the mental benefits.
Q: Your 30 min approach proves that fitness doesn’t have to mean long gym sessions or rigid routines. What do you think people most often misunderstand about what it truly takes to build strength and consistency?
I wanted to bust the myth of the need to train for hours - my sessions are for the time poor with just 30 minute sessions and all from the comfort of your own home. I wanted to prove that 30 minutes of focused, progressive strength training done consistently can produce outstanding results AND fit into real life.
I always say it’s about consistency over intensity. Strength is built through progressive overload. Three to four focused sessions a week done properly will outperform five workouts done incorrectly. In my 20s and 30s it was all about hours on a treadmill but I am so pleased to see the conversation is now changing and strength training is the priority.
Q: You’re known for your consistency; what daily habits or mindset tools keep you motivated when life gets busy?
Exercise is non-negotiable for me. I try to encourage everyone to just move. It doesnt need to be a workout, it can be a walk, a swim, a dance. All movement counts and it all adds up, even if just 10 minutes. I have done a 10 minute mobility routine first thing in the morning for over 20 years! It wakes up the body and is so good for the mind too. I am an early bird so I like to exercise first thing in the morning before the to do list takes over. It's about finding very small but achievable, relatable habits you can stick to or modify when motivation may be low. Find something you enjoy as you are much more likely to then stay with it. I also find if you attach one habit to another it becomes second nature - such as walking straight after the school run or 10 squats when boiling the kettle.
Q: How can women use strength training to help support perimenopause and hormone health in general?
Strength training is one of the most powerful tools a woman can have in midlife. Many studies have proven it supports building muscle mass, bone density, metabolic health and is even connected to support better cognitive brain health, all of which are known to decline as our hormones fluctuate in perimenopause and menopause.
Strength training has many positive benefits including improved sleep, stronger immunity, and a mood regulator, supporting stress and anxiety relief. I think that all women should incorporate strength training somewhere into their routines but also remember that it is only part of the picture - it is so important to also prioritise recovery and fuel properly ensuring protein is included at every meal.
Q: For those wanting to workout efficiently from home, what are the most impactful/versatile pieces of equipment they can invest in, from least expensive to splurge?
Working out at home doesn’t need to be expensive and bodyweight exercises are a great place to start (especially if you are a beginner). I am also a huge fan of resistance bands which are an inexpensive piece of kit but so versatile. I like the Gritin bands on Amazon or the Bala bands for a fabric option.
You don’t need a house full of dumbbells! Progressive overload is important so you should increase your weights as your fitness improves but you will this is a gradual process.
I use a Yogi Bare mat (it’s good quality and worth the higher price point) but you can use any exercise mat that suits you. Start with bodyweight or 2kg dumbbells if you’re a beginner. I find the weights from Unbound Women are more comfortable to hold.
Q: What role does recovery play in becoming stronger, and what are your go‑to recovery non‑negotiables?
Recovery is so important! This is where your muscles are actually built. Without recovery the muscles cannot repair and grow and you then put yourself at the risk of injury.
My non-negotiables:
- 7–8 hours of sleep
- Adequate protein intake at every meal
- Daily movement - ideally a walk outside with the dogs or a friend. Also prioritising mobility.
- At least one rest day per week
Q: How do you encourage women to build confidence with heavier weights or more challenging movements?
I find that women are far less intimidated lifting weights at home than in the weights section of a busy gym. Once you find that your current weights are no longer challenging you it is time to switch things up! Lighter weights still have their place for endurance and higher reps but going heavier over time will build lean muscle and keep the muscles progressing. And there is nothing so confidence building as moving to the next size weights! It is a huge mental boost!
The biggest question I get is “Will I bulk up?” This is a huge myth and the answer is: “no you won’t!”
I always encourage increasing weights in small, measurable increments to prevent injury and to make it a part of a sustainable lifestyle change.
Q: What does your daily wellbeing routine actually look like?
I wake up very early - I take my supplements first thing so I always remember! I do my 10 minute stretch routine before the house wakes up and my coffee (which I love!) I have a small snack pre class then my main breakfast after my morning workout. Then I walk my dogs. I love being outside. I try to prioritise protein at every meal and not eat meals on the run now which was a bad habit for many years! I have a lot of screen time so I do try to switch my phone off in the evening. My favourite pre bed ritual is a bath with magnesium salts and evenings are about winding down properly, eating early and sticking to a consistent bedtime. Sleep is top of my list of priorities as I find a good night’s sleep really dictates my day!
Q: What are your go to ARTAH supplements?
ESSENTIAL CREATINE: It’s been a game changer for me. It helps the performance of my muscles during workouts and after, supporting their recovery. It also helps improve my energy levels and mental clarity.
ENHANCED NAD+ COMPLEX: I see this as my anti-aging supplement. I find it helps combat fatigue and helps keep my energy levelled all day. I've taken this now for 6 months and it is a key player in my supplement stack.
METABOLIC FIX: This helps balance my blood sugar levels and helps to avoid those peaks and crashes we often experience between meals or especially at 3pm.
ESSENTIAL MAGNESIUM: My go to supplement. I take it before I sleep.
Q: What does “feeling good” actually mean to you - personally and professionally?
I am someone who is constantly on the go, I find it hard to switch off and as a trainer across a screen I want to look and feel my best when I am coaching others. I like to feel strong in both body and mind and give my best 100%. For that I really need to prioritise my own health to be able to sustain this lifestyle, both from a personal level for my family and from a business perspective.
I love seeing women of all ages, around the world, realise they are capable of more than they thought. Feeling good and in particular feeling stronger really does change how you perceive things and how you feel in your own skin.
Q: If someone wanted to build strength quickly, what would you recommend?
Keep it simple and be consistent. Lift three to four times weekly and focus on compound movements. Remember to add your steps in amongst your sessions for your daily movement and cardio.
Track your weights and your progress, increase your weights steadily, eat enough protein, prioritise sleep and commit to a minimum of six weeks. Results are always driven by consistency. But remember it is not just your exercise it is your lifestyle too.
Quickfire Round:
Coffee or chocolate? Tough one! I like both. Coffee! Because it’s my favourite part of my day where I take a minute for myself and plan my day.
Favourite exercise? Will always be training shoulders so I would say a classic Shoulder Press
Least favourite exercise? Tricep dips!
Show you're watching right now? Ripple on Netflix
Favourite sweet treat? Mini Eggs, always
Favourite beauty treatment? I am a spray tan lover (Sienna X)
Best piece of advice you've ever been given? Always trust your gut and stay in your lane. It works!
Guilty pleasure? Gin & tonic in the bath
Follow Caroline:
Find me at www.carolinescircuits.com for 5 live classes a week (also all on catch up): Use code ARTAH30 for 30% off your first month’s membership
and @carolinescircuits on Instagram.
Caroline’s first book, Fit at 50, is out now with a 6 week strength training programme.
