If you’re searching for the best workout app for women, you’ve likely come across Caroline Girvan. Known for her intense, structured strength training programs, Caroline built a massive following on YouTube, particularly during the pandemic. Now, she’s taken things to the next level with her paid CGX app—but is it worth the investment?
I’ve been testing out various home workout apps as part of my Best Home Workout Apps directory (check out my full list here!). Naturally, I had to see if CGX lives up to the hype. So, after doing her free workouts on Youtube in the past I decided to sign up and see how the app compares. Below is my full honest and unsponsored Caroline Girvan CGX App review as health and fitness coach who has been in the industry for over 20 years.
What is the CGX App?
The CGX app offers structured workout programs ranging from 4 to 10 weeks, typically following a 5-day split (upper/lower body focus), though they do vary from program to program. These programs are designed with progressive overload, helping users build strength over time. While Caroline’s YouTube workouts remain free, the CGX app is the exclusive home for her new programs.
Who is CGX For?
- Intermediate to Advanced Lifters – The workouts are intense and push you toward muscle failure though she does have one beginner program inside the app.
- Strength Training Enthusiasts – CGX primarily focuses on strength and resistance training.
- Home Workout Fans – If you prefer to train at home and have some equipment, this app could be a great fit.
- Self-Motivated Individuals – There’s no built-in community or accountability feature, so you need to be driven to show up and press play.
What Equipment Do You Need?
The app primarily uses dumbbells, but you’ll also find workouts incorporating:
- Resistance bands
- Yoga blocks
- Wedges
- A chair (as a bench alternative)
- Barbells (in some programs)
If you’re serious about home workouts, investing in a range of dumbbells is essential for progressing in Caroline’s programs and for your own health improvements. I do believe if you are going to commit to home workouts then it is worth spending on getting a good range of dumbells.
What Weight Dumbbells Should I Buy | A Female Guide
Workout Structure & Style
Caroline’s workouts are structured, effective, and varied, keeping things engaging while still following progressive overload principles. She tends to program in higher rep ranges (12-20+ reps), which suits home workouts well, especially if you don’t have super heavy weights.
Rep Ranges & Training Goals:
- Muscular Endurance: 12-20+ reps (Caroline’s focus)
- Muscle Growth (Hypertrophy): 6-12 reps
- Strength & Power: 1-5 reps (harder to achieve at home)
While higher reps with moderate weights can still promote muscle growth, Caroline’s approach also integrates a cardiovascular element, making her workouts feel like a full-body challenge.
BUT there is potentially limitations as I do think it’s good to phase your workouts so you aim to work across all of the different rep ranges if at all possible. And where phasing workouts from month to month can be beneficial. Plus it’s also important to keep in mind that these higher rep ranges can also be higher stress on the nervous system which is not always ideal when it comes to midlife women.
What I Love About CGX
✅ Effective and Challenging Workouts – These workouts push you, and you’ll see real progress.
✅ Variety Without Losing Structure – While she follows a split routine, Caroline keeps things fresh by adding small tweaks to exercises which I personally love and really enjoy.
✅ Play Your Own Music! – Unlike many apps, CGX lets you sync your Spotify or other music while working out. Your own personal choice of music is important to create the right mood for you workouts which I do feel is very important.
✅ Clear Demonstrations (But No Talking) – If you love her silent, music-driven YouTube style, you’ll enjoy CGX. Cues appear on screen, and a intro section to talk through the workout but no voiceovers during the session.
✅ Minimal Equipment Needed – A solid dumbbell set is the main investment.
What Could Be Better
❌ Not Beginner-Friendly – These workouts are tough and assume you already know proper form. If you’re new, start with her free beginner programs on YouTube.
❌ No In-App Coaching or Verbal Cues – While she demos every move, form cues only appear as small text pop-ups. If you prefer real-time coaching, this might be a drawback.
❌ Split Workouts (No Full-Body Option) – The 5-day split means if you miss a day, it can feel like you’ve disrupted your progress. A full-body workout option would be nice.
❌ No Meal Plans, Just Nutrition Tips – There’s no structured meal plan, but the app offers recipes and general guidance.
Is CGX Worth It?
If you’re looking for an advanced, home-friendly strength training program, CGX is one of the best workout apps for women. The workouts are well-structured, challenging, and effective—especially if you enjoy Caroline’s style. However, it’s not ideal for complete beginners, and the lack of real-time coaching may be a downside for some.
The App costs £9.99 per month which I do feel is incredible good value and affordable.
Final Verdict: 8.5/10 ⭐⭐⭐⭐⭐⭐⭐⭐✨
CGX is one of the best strength training apps for home workouts, but only if you’re already comfortable with lifting and self-motivated enough to stay consistent. If you’re a beginner, I’d recommend starting with her free YouTube workouts before committing to the app.
➡️ Want more home workout app reviews? Check out my Best Workout Apps for Women directory [link here]!
Let me know in the comments—have you tried CGX? Or if there is anything you would like me to test out next, let me know in the comments and I will add it onto the ‘to be reviewed’ list.
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