Download your challenge materials

Your challenge calendar is your home for the month. Simply select the day you're on to find that day's workout, guidance and videos. Whether you're taking it one day at a time or planning ahead, everything you need is in one place.

Every day on your calendar includes exercise videos and written guidance to help you complete that day's workout. Just open the day you'd like to do and follow along at your own pace.

Everyone's strength journey is different. That's why you'll find different exercise options to suit where you're starting from. Choose the version that feels right for you and remember – it's always okay to adapt the challenge to meet your needs.

We strongly recommend completing a warm-up before your workout and a cool-down afterwards. They're designed to help you prepare for exercise and finish feeling your best. You can access them anytime here.

Don't worry. This challenge is about building strength and confidence, not being perfect. If you miss a day, simply pick up where you left off or go back and complete it when you're ready. Every step forward counts.

We encourage everyone to complete this challenge in October, so that you can be part of our supportive community of Strong Women taking on this challenge together! However, if you need a few extra weeks to complete your miles, feel free to extend your challenge into November. 

Track your progress using your Strong Woman calendar. You’ll have chosen to either use it digitally or to receive a printed version. Need a printed version? Email heretohelp@bhf.org.uk.

Learn more here

Of course, join our Facebook group and be part of our supportive online community.

There are a couple of ways for you to see the explanation videos: 

On the Strong Woman 4.0 landing page, you’ll be able to find the daily exercise videos, guidance and written instructions.

Every morning in the Facebook group, we’ll be posting support and signposting to that day’s exercise.

Before you start, if you have a heart condition, or other health condition, please speak to your GP first to check if this activity is safe for you to do. Throughout the month we strongly encourage you to follow the below guidance to ensure you complete the challenge safely.

• Only start the workouts if you’re feeling well.
• Ensure you drink water and stay hydrated throughout.
• Stop the activity if you experience chest pain, palpitations or unusual shortness of breath and contact your doctor. As you progress throughout the month, if you feel confident and safe in doing so, you can increase the time you are exercising or alternatively increase the weights you are exercising with.

On the 1st of October you’ll start the challenge with thousands of other strong women. You can find your training guide in the resources section. 

Email us at heretohelp@bhf.org.uk or join the Facebook group - it’s full of other participants taking on the challenge.  

We’ll start posting your calendar in September, ready for your challenge in October 2026. We post your items 10 working days from when you’ve signed up to the challenge.

You can also download a version here

We would encourage you to set up a JustGiving page  to get started with your fundraising. All the donations made to your JustGiving page will be sent to us automatically, and your page will close automatically a few weeks after the challenge ends.   

You can share your progress on social media and in your groups chats for friends, family and colleagues to see. We will also send you plenty of fundraising tips and support throughout the challenge to help you raise as much as possible! 

To earn your fundraising rewards, you just need to fundraise using a JustGiving page. Or you can make a one-off donation. Then we’ll send you your rewards when you reach your milestones of £40 for your Strong Woman neck buff and £150 for your medal.

Learn more here [LINK]

Of course! You can either pay any cash donations onto your fundraising page or you collect donations on a sponsorship form. Once you've finished collecting your donations, you can find full details of how to pay your donations into us here. [LINK]

No, so you can set your own target, but we encourage everyone to try and raise towards their fundraising rewards. Fundraise using a JustGiving page