Online personal trainer for women: coaching designed around you
Zama Fitness is online personal training designed for women in the UK: a strength programme for your gym or your living room, calorie and protein targets, and meals from UK supermarkets. Prefer a female coach? Ask when you join. Every four weeks you weigh in, your coach reads your trend, and your plan changes. From £29 a month.
By Simon, head coach at Zama Fitness. Updated 24 October 2026.
What coaching designed for women means
- Strength first. Lifting builds a firmer shape, protects your bones and keeps your metabolism up. It is the base of every plan.
- Food targets set for you. Calories and protein from your own size, age and activity, not a man's numbers scaled down.
- A trend, not a single weigh-in. Your weight moves with your cycle; four weeks of data shows what is really happening.
- Plans for every stage. Twenties, thirties, perimenopause and beyond, with the plan changing as you do.
- Gym or home. Every programme has a home version with dumbbells, so a busy week does not mean a missed week.
Female personal trainer near me, or online?
If you want a woman standing beside you in the gym, a local female personal trainer is the right choice, at around £30 to £60 a session in most of the UK.
If you want a female coach planning your training and food and reading your progress, you can have that online: ask for a female coach when you join. Online coaching covers every session, your food and your progress for less than one session a week, wherever you train, and it fits around work, children and the school run.
Looking for a female online personal trainer? What to check
With Zama Fitness, you can ask for a female online personal trainer when you join. Whoever coaches you, these are the things that make the difference:
- Qualified: Level 3 personal training at minimum, and insured for online coaching.
- A real strength programme, not just classes or cardio.
- Food targets with the reason for each number, and meals you can buy in a UK supermarket.
- A person who reads your results and changes your plan on a set schedule.
- A clear monthly price, and cancelling online without a phone call.
How it works
- Answer eleven questions about your goal, kit, week and food. It takes about three minutes.
- Get your plan: a programme with a video for every exercise, calorie and protein targets, and a week of meals with a UK shopping list.
- Train and log. On Coached, a quick weekly check-in too: three questions and your weight.
- Weigh-In Day every four weeks. Your weight trend, measurements, photos and a short check-in. Your coach reads it and changes your training and food.
More on how it works and what it costs: online personal training with Zama Fitness.
Guides for women
- Beginner gym plan: what a good programme looks like if you are new to lifting.
- Menopause and perimenopause weight loss: what helps, and strength training over 40 and 50.
- How many calories should a woman eat to lose weight, with a calculator.
- Protein per day for women, with a calculator.
Your coaching team
Our head coach, Simon, has been coaching since 2008 and writes the programmes. Lydia is our women's coach: ask for her when you join. Your calorie and protein targets are set by nutrition specialists qualified to Level 4 in nutrition and weight management. Losing weight with prescribed medication such as Mounjaro or Wegovy? We run a separate support plan, reviewed by a registered dietitian, alongside your prescriber.
Pregnant or recently given birth? Speak to your GP or midwife before you start a new programme.
Online personal training for women: your questions.
Can I have a female coach?
Yes. Lydia is our women's coach: ask for her when you join.
Will lifting weights make me bulky?
No. Building noticeable muscle takes years of deliberate training and eating. In your first year, lifting makes you stronger, firmer and fitter, and it protects your muscle and bones as you get older.
Is online personal training good for women who are new to the gym?
Yes. Your programme starts with machines and dumbbells, every exercise has a video, and there is a home version for weeks you would rather not go in. On Coached, a monthly form check video lets your coach see your technique.
Why does my weight go up and down so much?
Water, salt, food and your menstrual cycle can move your weight by a kilo or more from day to day. That is why we look at your trend over four weeks, not a single weigh-in.
Can I train during perimenopause or menopause?
Yes, and strength training is one of the most useful things you can do. For symptoms, HRT or medicines, speak to your GP; we coach your training and food.
Can I train while pregnant or after having a baby?
Speak to your GP or midwife before you start or change a training programme while pregnant or after giving birth, and follow their advice on when to begin.
How much does it cost?
£29 a month for Core and £59 a month for Coached, with no joining fee. You can cancel online in two clicks.
Places open in January.
Join the waitlist for first access and founding member pricing. We open places in order of sign-up.