Caroline Girvan IRON Series Review: Free Weightlifting Program

Very good news: I have completed and reviewed over THIRTY at-home workout programs over the past half decade — and it turns out that one of the best ones of all time was FREE all along! Read this honest review of Caroline Girvan’s “IRON Series” on YouTube to see if this intense weightlifting program might be a match for YOU.

As background, I’m a 43-year old teacher and mother, and all of my workout reviews are from first-hand experience of doing every single minute of each program, taking copious notes along the way. Like my “Muscle Burns Fat” review, this one is drenched in sweat — and in the photos here you can see my “IRON Series” results!

Caroline Girvan “IRON Series” Overview

Irish personal trainer Caroline Girvan’s 6-week, 30-video “IRON Series” was released for free on YouTube (find it here) in 2022, and each workout is roughly half an hour long. This program is not to be confused with Caroline’s 10-week IRON program released on her paid CGX app. (Note that this article is reviewing the former, which is different in moves and duration than the latter.)

As you can see from the “IRON Series” calendar here, this Intermediate-to-Advanced level program consists of six weeks of five days a week working out (with each video being around half an hour, NOT counting warm-ups): Essentially two lower body days, two upper body days, one full body day, and two rest days. Disclaimer: Whenever starting a new workout program, please use wise judgment, listen to your body to modify, and consult a doctor if needed.

Note: Some links here are affiliates that provide a commission upon purchase at no extra cost to you.

Equipment Needed for “IRON”

Because “IRON” is a weightlifting-centric program and every video uses weights — there’s no HIIT and there are quite limited bodyweight moves — you will need an array of dumbbells. Caroline uses insanely heavy ones (more on this later), but I got a lot of mileage out of 7 pounders, 10 pounders, 15 pounders, 20 pounders — click here to see the kind that I have — coated to be safer on the hands and floor, and, since I am still saving money for heavier weights, adjustable 10-pound wrist/ankle weights to affordably increase resistance.

You will also need a raised surface on which to do the MANY hip thrusts, dips, and Bulgarian lunges in the program. Caroline uses a sturdy upholstered chair, but I think a workout bench like this one here is far more practical for stability and cleanliness. I’ve heard others say a piano bench with a towel on top can work, but I haven’t tried that.

Other equipment needed includes: fabric resistance loops like these ones, a yoga mat or squishier mat like this one to pad your back and knees for work on the floor, and a yoga block for raising heels or feet for a few moves (I just used a rolled-up towel instead). To get more out of dips, you may want a dip bar, but I didn’t use one because dips are hard enough on a bench as is! Caroline also mentions that you can use kettlebells or barbells instead or dumbbells for some moves if you prefer.

Finally, I swear by lifting gloves to cushion and protect my hands like these ones from callouses from all that weightlifting work, and compression socks to address and prevent varicose and spider veins, and to improve comfort during leg days.

Issues with the “IRON Series”

Though the “Iron Series” was one of my favorite workout programs that I’ve done in a long time, there are several VERY important warnings to understand before embarking, so I’m organizing this article with the “Cons” before the “Pros.”

1. The warm-up is a separate video — but still DO IT!

As I found out the hard way doing the “30 Day Breakaway” exercise program on another platform, it can be a major recipe for injury when warm-ups are not included at the start of each workout video. Why?

Because, even though we all know it’s important to warm up before heavy exercise, there is an intense temptation to skip opening a whole separate video (or doing a warm-up on your own) before pressing play on each “IRON” workout. Do NOT fall prey to that temptation!

It is ESSENTIAL to take those extra 5-10 minutes before each “IRON” video to warm your muscles up! Caroline’s 5-minute full-body warm-up found at this link does the trick well, or you can do your own warm-up… Just don’t skip it!!!

2. Definite injury risk due to the format of the “IRON Series.”

Once you are warmed up and enter the “IRON” workout, please be rigorous about listening to your body and following good form in your exercises in order to avoid injury. Unfortunately, there are a few specific elements that make this program higher risk for tweaking something than others, and thus is most appropriate for High Intermediate or Advanced levels, unless you are highly confident adding your own modifications.

Why? First, all of the form cues and modification suggestions in “IRON” are packed into the spoken introduction at the start of the workout. During the workout, since there’s no speaking after the intro, these cues are just flashed across the screen silently — which I often missed since my head was tilted into the exercise. Second, Caroline lifts so heavy (sometimes even heavier than Shaun T in “Dig Deeper”) and bends so deeply into each move that it’s highly possible to push yourself too hard if you try to match her instead of following the “You vs. you” advice.

As a result, I did end up injuring myself in this program to an extent that I haven’t since “Job 1” with Jennifer Jacobs (another program that doesn’t have an on-screen modifier in the cast). Here’s how my “IRON” injury happened so you can avoid it: On Day 8, I lifted far too heavy and bent over way too deeply for the Staggered RDLs, and thus threw out my lower right back muscles due to not engaging my glutes. It took a good two weeks to recover, and required chiropractic, massage, and PT assistance. Don’t make the same mistake!

In summary for this point, minimize risks of injury in “IRON” by carefully listening to the intro and reading the written summary before starting, then erring on the side of lifting lighter, bending less deeply (including lunges and dips), and moving more slowly during the exercises, repeating the mantra: “You do do! You don’t need to match Caroline!” Add any extra modifications your body is telling you to, and be ultra careful to use good form and engage glutes rather than throwing out your back like I did on moves like staggered RDLs.

3. Weight suggestions are crazy high, and range of motion extreme!

Caroline Girvan is a professional personal trainer, and as such, her “suggested weight amounts” are INSANELY high. As they are stated for the most part in kilograms, I (and others I know) mostly choose to lift the pound amount of the same number, which effectively cuts the weight amount in half. For example, if Caroline states she’s lifting 15 kg, that’s actually 33 pounds, so I would lift 15 or even 10 pounds for the exercise — half of what she lifts.

I have heard the advice that it is possible to do the “IRON Series” as a High Beginner level program if you use no or very light weights, but bear in mind that Caroline’s range of motion is also extreme. For example, in RDLs, she reaches all the way to her ankles with the weights. In all my years of online fitness, I have never seen that move done so low — and indeed, trying to match that was where I injured myself. Take it slow and wise! This is not a beginner-focused program like “4 Weeks for Every Body.“

4. Due to the intensity of the “IRON Series,” prepare for life changes.

Because “IRON” is so intense, you will notice shifts in your body and life that require adjustment. For example, I found myself not only extremely sore, but also ravenously hungry — craving meat, especially!!! You’ll need to manage food intake carefully to avoid getting “hangry” and yelling at everyone — not that I found that out the hard way or anything.

Further, since this program is supposed to be five days a week and ends up taking about 45 minutes (with the added warm-up then supplemental stretches), you’ll want to be intentional about fitting it into your schedule — but also be flexible with adding extra rest days when your body is exhausted and needs them. Like the Autumn Calabrese program, “80 Day Obsession,” there’s a real danger of getting exhausted with “IRON” if you don’t manage nutrition and rest rigorously, so listen to your body and be proactive.

5. You’ll likely want extra core and cardio work.

Yes, the “IRON Series” does engage your core during lifts and get your heart rate up, but at the end of the day it’s focused on arm and leg weightlifting, and thus you’ll likely want to add in extra core and cardio work (hence being mindful of how this all fits into a busy schedule). Caroline herself says in the intro that she adds 60 minutes of walking most days, and I did the same. She also adds in HIIT once a week, which I did not do!

Regarding ab and core work, I did find myself missing targeted ab exercises, so I began adding them in several times a week, first from Caroline’s Ab and Core Playlist, then from my own PT exercises and general knowledge of core moves I like, as I didn’t love her Ab videos as much as her “IRON” ones.

6. Odd synth music repeats over and over in YouTube “IRON.”

One of the biggest reasons (besides access to extra programs) that people splurge for the CGX app instead of doing Caroline’s free YouTube workouts is because on YouTube, you can’t turn the music off without turning off the helpful move-change beeps — and so you’re stuck with a repeating playlist of synthesized techno which repeats over and over. While such gems as “Baby, You’re Not Too Strong” and “I Still Get Tired” are nice the first ten times, after twenty repeats it gets to be a little much!

Side note that only other seriously geeky online fitness enthusiasts will likely giggle at: One of the instrumental songs was definitely also used in Joel Freeman’s “LIIFT4” and “LIIFT MORE” programs on BODi! I suppose there’s only so much royalty-free synthesized techno-rock music out there to pick from.

7. Cool-down stretches aren’t ideal.

You will likely want to add extra stretches and cool-down moves to the end of each “IRON” video. Though Caroline takes you through some solid moves to wind down, I found many of the stretches hard to follow because there is no preview, and often certain muscles weren’t stretched that were worked and needed to be.

For example, in Day 18, glutes are worked extensively, but there is no figure-4 stretch at the end to loosen them up. I’ll also add that I’ve now become a huge fan of foam rolling and hanging off chin-up bars to decompress, along with physical therapy PT exercises like Cat/Cow that were recommended for my upper back tightness, so I recommend experimenting with what makes your body feel best, and adding that in even if/when it extends your workout time.

Positives of the “IRON Series”

Ok, now that we’ve gone over the downsides and warnings around the “IRON Series,” let’s dive into what made this program one of my favorites of all time, even surpassing “4 Weeks of Focus!”

1. “IRON” is FREE on YouTube, and extremely high quality.

It is rare these days to find such an effective, high quality workout program completely free — but sure enough, you can find the entire “IRON Series” at zero cost on YouTube. How good is it? Well, my results and enjoyment were so phenomenal that I immediately went and purchased Caroline Girvan’s CGX app so that I could access the full range of her programs (though there are still other free ones on YouTube like “EPIC”), since I’m now convinced Caroline is one of the best trainers out there.

2. Incredible muscle and fitness results in 6 weeks.

You WILL see results in toned muscle definition, strength, and overall fitness from doing “The IRON Series” — even with just 40-ish minutes a day for 5 days a week over six weeks! This program is one of the best, most effective, enjoyable, and efficient exercise regimens that I’ve done in a looong time — and I’ve done a LOT of workout programs, so that is a major statement.

In my Google Doc notes at the end of the program, I wrote: “Feel and look amazing!!! So addictive and awesome!” See the photos of my results here for proof of “IRON’s” effects.

Not only do I highly recommend this program to those who are up to the challenge of intensity, but I recommend getting a friend to do it with you (easier to convince folks since it’s free), because you will have the most entertaining conversations ensuing. “Can you see your triceps starting to develop?!” “Did Caroline kick your butt today?” “How excellent are your glutes looking in Week 4?” Yes!

3. GREAT written, verbal, and visual previews, cues, modifications, and timers.

As an anxious person who likes to know what’s coming so I can prepare myself, I LOVE that there’s a written summary of each workout below the YouTube video, plus a verbal introduction at the start of each video that talks through form and modifications for each move. I studied these the night before so I could psych myself up for the workout the next day, muttering things like, “It’s only three sets of hip thrusts this time, so I can do it!”

Though I mentioned in the “Issues” section that there are no verbal modifications stated during the workout portions of the “IRON Series,” Caroline does explain mods in the writing below the video and on the screen, plus visually demonstrates them in the intro as well as some of the on-screen previews. I particularly appreciated how she models taking the first five seconds to really settle in and engage your core and form.

Further, it is GOLD that there are multiple on-screen countdowns each video: One at the bottom to show how far you are through the whole workout (similar to the countdown in “BODi LAVA“), and one at the top displaying how much time is left in each exercise or rest period. I find these graphics invaluable in pacing myself to “leave everything on the mat” and push exertion.

Finally, the upper right corner of the screen always shows a preview of the next move, which assists greatly in reviewing correct form and assembling equipment. Such a well-planned and useful program!

4. Time frame, pace, and exertion level are fabulous.

One of the things I liked best about the “IRON Series” is that every single video I did from it, I truly felt like I’d WORKED OUT. It was challenging and intense and breathless like “Tough Mudder T-Minus 30” — but I got through it and felt over the moon exhilarated and cleansed once done!

Despite its effectiveness, however, “IRON” is just around 35 minutes a day (well, I ended up doing more like 45 minutes with warm-ups and extra cool-downs, abs, and PT), for a very doable 6 weeks, with two rest days a week. The areas of focus in the body are wisely planned so that when the DOMS — Delayed Onset Muscle Soreness — sets in, you’re either on a rest day already, or focusing on another body part, so you can push through.

Another thing to note is that “IRON” actually has a significantly slower pace than a lot of Caroline Girvan’s other programs (though not as slow as “645” with Amoila Cesar). Your weight-lifting here is slow and steady, which means you don’t have to wait so long after a meal to digest, and it’s easier to motivate for — especially since there’s no bouncing that needs a double sports bra strapped on!

Finally, I want to note that the particular package of Caroline Girvan’s “IRON Series” makes it one of the most motivating and addictive workout programs I’ve ever done. There is something about the flow of it that kept me consistently coming back for more, hitting those five days of week of videos with joy because they felt so good!

5. Zero talking during workouts allows for meditative and focused flow state.

A MAJOR selling point of Caroline Girvan’s workout programs for many people is that there is NO TALKING during the actual workout! Instead, she gives a 4-minute verbal introduction in the beginning, then the rest of the video is just music and beeps to mark the transitions between exercises.

Until I experienced it, I didn’t realize what a huge benefit this no-talking structure provides. First, it allowed me to work out early in the morning because I could keep the volume super low and not wake my kids, since the on-screen cues were enough and I didn’t have to rely on words.

Second, not having chatter helped get me into a delicious meditative state each video, and assisted in focusing on form and getting in touch with my body. For those sick of the verbose flow of programs like “21 Day Fix” with Autumn Calabrese, you’ll likely find Caroline Girvan’s silence to be a breath of fresh air.

6. Fun variety with moves and timing structure, including unilateral, functional moves.

The structure and thought that went into planning the “IRON Series” is brilliant. There is a great variety of timing and lifting formats to keep things fresh, and ample unilateral moves are leveraged for functional fitness.

For the most part, the moves are pretty straightforward, with few if any twisting motions (both a pro and con, depending what you’re looking for; consider “Chop Wood, Carry Water” with Amoila Cesar if you prefer more primal movements). A particular perk of the “IRON Series” format is that every lift goes by TIME, not by number of reps — which, in the words of one of my workout buddies, “Helps get that extra push out of me,” and in my case, forced me not to rush.

7. Weightlifting every video, with less focus on specific cardio days!

I ADORE weightlifting, and this is the first program in a while that really satisfies that urge to have 5 full days of resistance training, with no specific cardio days. Yes, your heart rate will get up there in this program, especially when doing the longer sets, but what I love about “IRON” is that its focus on dumbbells frees up energy for me to do my cardio outside with long walks or dancing instead of inside in front of a screen! This program is a particularly great match for those walkers and runners among us.

8. The Caroline Girvan (and “IRON”) community is so supportive.

What I didn’t realize until I fell in love with “IRON” is that there is a vast network of people out there who are dedicated “Girvinators” and have built phenomenal muscle and fitness with Caroline’s programs. If you’re a social media person, I do recommend the official Caroline Girvan Facebook group, as it is deeply inspiring with the photos people share of what robust fitness looks like through our 40s, 50s, 60s, 70s, and even 80s. High five for aging strong!

I also love the stories shared in the group of people who are doing their Caroline workouts in a hotel gym while traveling and stumble across a fellow Girvinator and exchange cheers! Community is immensely motivating for maintaining an active lifestyle.

YouTube “IRON Series” Results

I’m sure it’s clear from these photos and from my many loving words gushed upon the page — you WILL get results with the free YouTube “IRON Series” from Caroline Girvan. It’s an incredibly effective and fun program that builds full-body functional muscle, leanness, toning, and overall fitness.

Now, I know some women say, “I don’t want to bulk up with giant muscle,” so let me add a clarifying piece here. Although I have quite big bulging muscles from “IRON” in many of these pics, if you look at the photo below you’ll notice: When I’m not actively flexing, my arms aren’t bulky at all, just toned — so you don’t have to worry about getting huger than you want from Caroline Girvan’s programs!

Is the “IRON Series” Appropriate for Beginners?

Caroline Girvan’s workout programs (especially the “EPIC” ones) are notoriously difficult, so many people suggest the “IRON Series,” particularly the free one on YouTube instead of her CGX app, as a good place to start — especially if you use very light weights — because the pace is slower, the moves more straightforward, and overall time shorter. While I can see that, I really urge you to do at least one (but ideally two or three) easier programs first.

On the CGX app, Caroline has her only Beginner-level program: “Ultimate Beginner” which people say has much more guidance on form and pace. You might also consider an even more ground-level program like “For Beginners Only” with Lacee Green on the BODi platform, or even working in person for a few weeks with a personal trainer — especially if you have specific aches and pains that you’re working around.

Caroline Girvan “IRON Series” Review, in Sum

To summarize, I LOVED, LOVED, LOVED Caroline Girvan’s free YouTube “IRON Series” and HIGHLY recommend it to anyone at an intermediate level of fitness or up. Just make sure you follow the guidelines explained in the “Issues” section, and use caution on those key points.

If you’ve done “IRON” before, what was your experience? If you haven’t done it yet, what questions do you have? I could geek out about it all day, so do share!

Note: If you enjoyed the armor leggings in these photos, click that link to learn the full story about the woman-owned small business that makes them.