consistency just got a lot easier
We're the mindset-first online fitness studio you'll actually stick to
FREE Program
(no credit card required)
Capable launches on Sunday, November 10th!
In celebration, we're inviting you to trial our workouts and coaching for FREE, up until we officially launch (and open up spots for 200 members).
Capable is for you if...
You're a beginner or intermediate to fitness & lack confidence in what you're doing
feel capable with home-friendly workouts that are at your current level, yet help you grow to the next
You want toned (not “bulky”) muscle, to lean out sustainably, and to prevent injury
We uniquely coach a fusion of 3 low-impact training styles (Strength, Barre, and Cardio)
You don’t have much time or equipment
Our minimal-equipment workouts, ranging from 10 - 45 minutes, are all you need to see and feel results
You’re tired of fitness programs that make you feel guilty & crappy about yourself
Our coaching is grounded in self-compassion, joyful body neutrality, and a deep understanding of menstrual-cycle based energy changes
You want to workout, but have found that you struggle with the motivation to start or continue
Capable makes you effortlessly consistent with exercise
You need light accountability, support, & community
We hit that sweet spot: the accountability, without the pressure
Join the FREE Program
So what's the plan?
Is this for me?
This is for you if...
You're a beginner: in Week 1, there is a beginner to weights workshop AND workout. Weeks 2-4 are more advanced, but modifications will be offered.
You have some experience with weights, but you lack consistency
You're advanced: you've been training with weights for years, but are looking for a new fun training style
If you are Prenatal & Postpartum: all our workouts are low impact, but always check with your doctor before starting any exercise program. We recommend you skip core movements on your back.
Week 1: Strength
In Week 1, we will be kicking off with empowering strength workouts! These workouts will use slightly heavier weights, controlled movements set to timers.
What will I need?
You will need dumbbells
We recommend 2-5kg (4-10lbs) for upper body and 4-10kg (8-22lbs) for lower body
Alternatively, you can fill up two small bags or water bottles
Week 2: Bodyweight Barre
In Week 2, we will be kicking off with bodyweight-only barre workouts. These workouts involve high repetition movements to the beat of motivating music to build muscular endurance. You won't need any equipment!
What will I need?
a soft surface like a mat. That's it!
Week 3: Strength x Barre x Cardio
In Week 3, we're fusing barre, strength, and low-impact cardio to get the best of all worlds.
What will I need?
You will need light dumbbells
We recommend 0.5-1kg (1-3lb)
You will need heavy dumbbells
We recommend 4-10kg (8-22lbs)
Alternatively, you can fill up bags or water bottles
Week 4: Barre
In Week 4, we're finishing off with 30 min barre workouts! We will go through fun and challenging movements set to the beat of encouraging music, with high repetitions and light weights.
What will I need?
You will need light dumbbells
We recommend 0.5-1kg (1-3lb)
You will need heavy dumbbells
We recommend 4-10kg (8-22lbs)
Alternatively, you can fill up bags or water bottles
What equipment will I need?
All our workouts can be done at home with minimal space
For bodyweight workouts, you won't need any equipment
For barre workouts, you will need light hand weights
We recommend 0.5kg (1lb) and 1kg (2-3lbs)
Alternatively, you can fill up two water bottles
For strength workouts, you will need dumbbells
We recommend 2-5kg (4-10lbs) for upper body and 4-10kg (8-22lbs)
Alternatively, you can fill up two small bags
What happens after the September Calendar is finished?
These workouts will be yours to keep!
If you decide to become a member of Capable within the first week of our launch, you will become a FOUNDING MEMBER, locking in the following perks...
Price stays at $34.99, no matter how much we add to the membership (you can cancel whenever with the click of 1 button)
All of your questions, requests, concerns are heard and acted on, with priority!
Member Testimonials
My self talk has come such a long way since I started training with Capable over 2 years ago. I motivate myself now by remembering that it's a privilege to move and how good I feel when I work out. I focus on the weights I can lift and how confident I feel in my form, and how being physically strong adds so much to my life. I have a lot more self-compassion now.
Emma
Australia
This time last year, I used negative self talk as my motivation to lose weight and this plan did not work. I had very little motivation to get up in the morning and face these workouts I hated. Now that I’ve joined Capable, I have learned to treat myself with kindness… I’ve settled into a positive exercise routine that I genuinely enjoy, and most importantly no longer see exercise as punishment.
Lauren
UK
Through the years I have always compared myself and my body to others, and I have tried so many different programs... but because of my “all or nothing” mindset, I ended up hating the programs and even myself when my body didn’t change fast. I decided to give fitness one more try, and joined Capable... I have been effortlessly consistent with exercise for over 2 years now.
Rojan
Spain / Iran