Introducing the Soul Sync Body Gym Program: 12 Weeks to Feel Strong, Empowered, and Confident
Something New Has Arrived at Soul Sync Body
Soul Sync Body has always been built around a simple belief: that the best version of your wellness practice is the one that meets you where you are and grows with you over time.
From Pilates and mindfulness to nutrition and community, the app has been home to a complete, integrated approach to feeling well in your body. And now, that approach has expanded into brand new territory.
The Soul Sync Body Gym Program is here.
A full 12-week progressive strength training program, guided by video, built for women at every level, and designed not just to change how your body looks but to change how you feel inside it. Strong. Empowered. Confident. In the gym and out of it.
Ready to start? Join the Gym Program and begin your 12 weeks today.
Why Sanne Built This Programme
Every feature inside Soul Sync Body exists because Sanne Vloet experienced a real need for it and built the solution she wished she had. The Gym Program is no different.
"Strength training changed my approach to movement this year. My new gym program is designed to create results that go beyond the physical. I want to give you all the tools you need to feel empowered. You'll build strength, challenge yourself, and walk away from every workout feeling stronger, happier, and more confident, both physically and mentally. This program isn't about becoming the strongest person in the gym. It's about becoming stronger than you were yesterday."
— Sanne Vloet, Founder of Soul Sync Body
Sanne brings to this program the same qualifications and philosophy that underpin everything inside Soul Sync Body: certified Pilates instructor, NASM-certified personal trainer, health coach, and a career in one of the most physically demanding industries in the world. She knows what it takes to build and sustain genuine strength as a woman, and she has designed every session in this programme with that understanding at its foundation.
What Is Included in the 12 Week Gym Program
The program lives inside the Soul Sync Body app and is accessible from day one of your membership. Here is everything that comes with it. Visit the Gym Program page for the full overview.
A Full 12-Week Progressive Strength Plan
Every workout is laid out day by day for the full 12 weeks. You never have to walk into the gym wondering what you are doing that day. The plan is there, the session is ready, and the only thing you need to bring is yourself.
The program is structured to fit your life: choose to train 3, 4, or 5 days per week depending on your schedule, and the plan adapts accordingly. Whether you have three solid days or five, the program works.
Guided Video Demonstrations for Every Exercise
Every single exercise in the program is explained on video. Every movement, every machine, every technique cue. If you have never set foot in a gym before, you will know exactly what to do, how to set up the equipment, and how to execute each movement safely and effectively from your very first session.
This is one of the features that sets the Soul Sync Body Gym Program apart. The videos remove the intimidation factor completely. You can watch before you go, watch at the gym, and watch again whenever you need a reminder. Confidence from day one.
In-App Tracking
Inside the app, you can log your weights, reps, and sets as you train in real time. Over the 12 weeks, this creates a clear and motivating record of your progress: the weights you started with, the weights you are lifting now, and everything in between.
Watching your strength numbers climb over 12 weeks is one of the most motivating things in fitness. The tracking makes that visible and tangible rather than something you have to try to remember.
Community Support
You are not doing this alone. The Soul Sync Body community is active, warm, and genuinely invested in each other's progress. Members share their sessions, celebrate their milestones, ask their questions, and show up for each other in a way that makes a real difference to how consistent and motivated you feel throughout the 12 weeks.
Visit our Connection page to see how community works inside Soul Sync Body and why it is one of the most powerful parts of the membership.
Programme Details
Length: 12 Weeks
Frequency: Choose 3, 4, or 5 Days per Week
Style: Progressive Strength Training, Guided by Video
Level: All Levels — Beginner to Advanced
Built For: Women, at every stage of their strength journey
Beyond the Program: The On-Demand Gym Collection
The 12 Week Gym Program is the structured path. But Soul Sync Body also gives you something more flexible alongside it: the full on-demand Gym Collection.
The Gym Collection is a growing library of targeted gym sessions you can access anytime, anywhere. It sits alongside the 12 Week Program inside the app and gives you two distinct ways to use it:
- Complete the 12 Week Gym Program and then continue building your strength independently using the Gym Collection as your ongoing, flexible training library
- Use the Gym Collection to create your own training structure, picking sessions by muscle group, focus, or how you feel on any given day
- Combine both: follow the 12 Week Program as your main structure and dip into the Gym Collection for additional sessions, active recovery, or targeted focus work
Whether you want a fully structured path or the freedom to train on your own terms, the combination of the program and the collection means the app supports you either way. The gym becomes somewhere you always know exactly what to do, regardless of whether you are on week 3 of the program or putting together your own session from the collection.
How to Keep Getting Stronger: Progressive Overload, In Your Hands
One of the most important concepts in strength training is progressive overload: the practice of gradually increasing the demand you place on your muscles over time, so they continue to adapt and grow stronger.
In simple terms, it means that as the exercises start to feel manageable, you have the opportunity to make them more challenging. Not all at once, and not by overhauling the program. Just by adding a little more weight, completing an additional rep, or bringing more control and depth to a movement you have already learned.
The Soul Sync Body Gym Program gives you the structure, the sessions, and the tracking tools to make this entirely your own. Here is how progressive overload works in practice within the program:
- In your first week, log the weights you use for each exercise inside the app
- As the weeks progress and a weight begins to feel comfortable, try adding a small increment the following week, even 1 to 2.5 kilograms on a movement you have been doing consistently
- Use the in-app tracking to see exactly what you lifted last week, so you always have a clear reference point for what to aim for or build on
- On weeks where your energy is lower or recovery feels incomplete, maintain your current weights rather than pushing to increase them — progressive overload is a long-term practice, not a weekly obligation
- Over 12 weeks, these small, consistent increases compound into meaningful strength gains that you can see in the numbers and feel in how your body moves
The program does not tell you exactly how much weight to add or when, because your body is the best guide for that. What the app gives you is the tracking, the structure, and the visibility into your own progress to make those decisions confidently and intelligently.
Progressive overload is not about pushing past your limits every session. It is about showing up consistently, tracking honestly, and letting the cumulative effect of small, intentional increases do exactly what they are designed to do: make you genuinely, progressively stronger.
For more on how Pilates and strength training work together as a complete approach to getting strong, read 5 Mistakes Women Make When Trying to Get Strong (and What to Do Instead) and Pilates vs Strength Training: Which Is Better for Your Goals? Both blogs are directly relevant to getting the most from the Gym Programme.
Who the Gym Program Is Built For
The 12 Week Gym Program is designed for women at every stage of their strength journey. That is not a marketing phrase. It is a design principle that runs through every session in the program.
If You Have Never Been to a Gym Before
The guided video demonstrations were built specifically for you. Every exercise is explained from the ground up: how to set up the machine or equipment, where to position your body, what muscles you are targeting, and what correct form looks and feels like. You will walk into the gym knowing exactly what to do rather than working it out as you go.
If You Have Gym Experience But Want Structure
The 12-week progressive plan gives you the clarity and direction that experienced gym-goers often lack when training independently. Rather than deciding what to do each session, you follow a professionally designed program that builds progressively and ensures your training is balanced, comprehensive, and moving in a clear direction.
If You Are Returning After a Break
The all-levels approach means you can start at a weight and intensity that suits exactly where you are right now, then build from there. The in-app tracking means you can see your progress clearly from your first session, which is one of the most motivating experiences available when returning to training after time away.
If you are newer to strength training and want to understand how to combine it with your existing Pilates practice, Pilates for Beginners: How to Start a Sustainable Routine at Home gives you a solid foundation in mindful movement before you step into the gym.
Meet Your Trainer: Sanne Vloet
Sanne Vloet is the founder of Soul Sync Body, a certified Mat Pilates instructor, NASM-certified personal trainer, health coach, and pre and postnatal fitness specialist. She is also one of the most recognisable faces in modelling, having worked at the highest level of a career that demands sustained physical and mental excellence.
The Gym Program is Sanne's most personal creation inside Soul Sync Body to date. Strength training is something she has embraced as a genuine shift in her own approach to movement, and this program reflects everything she has learned about what it takes to build strength as a woman in a way that is sustainable, empowering, and deeply satisfying.
Every session in the program has been designed with the same mindful, whole-body philosophy that defines Soul Sync Body: movement that serves the person doing it, not the other way around.
How the Gym Program Fits With the Rest of Soul Sync Body
The Gym Program does not exist in isolation. It sits within the full Soul Sync Body ecosystem and is designed to complement everything else inside the app.
Pair It With Pilates
Pilates and strength training are one of the most complementary pairings in fitness. Pilates builds the core stability, pelvic floor strength, and joint health that makes strength training safer and more effective. Strength training builds the muscle mass and bone density that Pilates alone cannot fully replicate. Together they create a complete, balanced approach. Read Pilates vs Strength Training: Which Is Better for Your Goals? for the full breakdown.
Support It With Nourishment
Building strength requires adequate nourishment, particularly enough protein to support muscle repair and growth. The Soul Sync Body nutrition library and meal plans inside the app are built to complement exactly this kind of training. Visit our Nourishment page for the full picture, or read 5 Mistakes Women Make When Trying to Get Strong (and What to Do Instead) for an honest breakdown of how nutrition and training work together.
Rest and Recover With Mindfulness
Strength is built during recovery, not just during training. The guided meditations, breathwork sessions, and recovery classes inside the app are there to support the nervous system, manage stress, and ensure your body has the conditions it needs to repair and grow stronger between sessions.
What's Inside the Soul Sync Body App
The Gym Program lives inside a complete wellness ecosystem that supports every dimension of your health.
- Movement: 300+ Pilates and strength workouts plus the full 12 Week Gym Program and on-demand Gym Collection
- Nourishment: 400+ registered dietitian-approved recipes and structured meal plans to fuel your training
- Mindfulness: Guided meditations, breathwork, and recovery practices to support rest and nervous system health
- Community: A warm, active community of women at every stage of their wellness and strength journey
Movement, nourishment, mindfulness, and community — all in one place. Start your membership and access the Gym Programme from day one.
FAQ: The Soul Sync Body Gym Program
Do I need gym experience to start?
No. The program is designed for all levels from beginner to advanced. Every exercise is demonstrated on video with full technique guidance, so you can walk into the gym with confidence from your very first session, regardless of your experience.
How many days a week do I need to train?
You choose. The program is built to work on 3, 4, or 5 days per week. Pick the frequency that fits your life and the plan adapts to it. Consistency over the full 12 weeks matters more than how many days per week you choose.
Can I continue using the app after the 12 weeks?
Absolutely. When you complete the 12 Week Gym Program, the on-demand Gym Collection gives you a full library of targeted gym sessions to continue your training independently, on your own schedule, and entirely on your own terms. The app grows with you rather than finishing when the programme does.
Is this only for women who want to lift heavy?
Not at all. The program is progressive, which means you start at whatever weight is appropriate for you right now and build from there over the 12 weeks. You are not lifting to any external standard. You are lifting to your own.
How does in-app tracking work?
Inside the Soul Sync Body app, you log your weights, reps, and sets for each exercise as you complete them. Over the 12 weeks this builds a clear record of your progress that you can refer back to, track your strength increases against, and use to make informed decisions about when and how much to progressively increase your load.
What is the 8-Day Model Sculpt Series?
The 8-Day Model Sculpt Series is a Pilates and breathwork program by Sanne Vloet and Kelly Gale that pairs beautifully with the Gym Program as a restorative complement to your strength training days. It sculpts and grounds in just 8 days and is available inside the app alongside the Gym Program. Learn more about the Model Sculpt Series here.
Final Thoughts: Stronger Than You Were Yesterday
The Soul Sync Body Gym Program is not about chasing an ideal or competing with anyone else in the gym. It is about showing up for yourself, 12 weeks at a time, and discovering what you are capable of when you have the right structure, the right guidance, and the right support around you.
Sanne built this program because she knows what it feels like to find strength training and have it change not just your body but your entire relationship with movement. That is what she wants for you. Not perfection. Not comparison. Just the quiet, cumulative confidence of becoming stronger than you were yesterday.
The program is ready. The collection is there for when you want more. And the community is waiting to welcome you.
Visit the Soul Sync Body Gym Program page to learn more, and start your membership to access everything from day one.