Women’s
Strength
Training Cycles
Women’s 6 Week Small Group Strength Training
You love to move you're body, but you're not sure where to start when it comes to strength training.
You want to build or maintain muscles, but you don't feel confident lifting weights.
You find big gym classes intimidating.
You struggle with pelvic floor symptoms - leaking, prolapse, cranky low back or SI joint/ hip irritation and need support from a knowledgable coach.
I want you to know, strength training isn’t just about building bigger and stronger muscles, it’s also about building denser bones, supporting our pelvic health, improving physical & mental wellbeing and simply ENJOYING movement.
Strength training shouldn't be an intimidating experience. I’m here to offer a more restorative approach.
Women’s Small Group Strength Cycles help you:
✔️ Build strength and mobility to make everyday movement feel easier
✔️ Reconnect with your pelvic floor and core to prevent leaks, prolapse and pain
✔️ Understand how your body moves, and what it needs to feel strong, confident and more athletic
This is strength training where women feel seen, supported, and capable. The small wins are celebrated and the "I'm feeling run down and need a slower pace" days are honoured.
Small group classes are held in the beautiful and intimate Movement Lab in the heart of Cowes
While the option is available for 1 x weekly, I highly recommend 2+ x weekly to see and feel the best results.
Are you new to strength training or returning after a break?
Pregnant?
Postpartum?
60+ or want to go back to basics?
Start with our 6 WEEK Beginners Strength Course
Learn to push, pull, hinge & squat safely while reconnecting with your breath and pelvic floor
Lots of single arm/leg work for balance & coordination
Build a strong foundation you can progress from
60+ and Want to Stay Strong & Steady?
Start with Women’s 60+ Strength
This class is designed for women in their 60s and beyond - whether you're new to lifting or already love it.
Build bone strength and density
Focus on balance, breath & pelvic floor
Push, pull, hinge & squat in a safe, supported environment
Tune in, slow down and simply ENJOY movement again
Comfortable with the Basics & Want More Challenge?
Join Women’s Strength & Conditioning
Build on your foundation with more dynamic, varied movement
Push, pull, hinge, squat - plus begin adding more dynamic movement and plyos
Still includes single-arm/leg training for control & strength
Stay connected to breath & pelvic floor throughout
Not sure which strength class is right for you?
What’s a class like?
WARMUP
First 10-15 minutes is the warm up where we practice breathwork and movements to prepare the body for the main workout. This may vary slightly from week to week.
MAIN WORKOUT
The main workout will stay the same with progressions over the 6 weeks (with some variation depending on what works best for each woman). This means you can expect to get really proficient at each exercise and be able to take what you learn into any other movement practice you choose going forward.
Expect to learn how to squat, hinge, push and pull weights, rotate, move fast, move slow and dig into how positioning the body can really change how an exercise feels. It’s sometimes the tiny adjustnments that make the biggest difference.
CONDITIONING CIRCUIT
Depending on how everyone goes with the main workout, we sometimes include a conditioning circuit which involves 3-5 stations in a circuit where we’ll be working on cardiovascular fitness and nasal breathing. This circuit will change each week.
COOLDOWN
We’ll always have a few minutes of down regulation at the end of the workout. This is where your recovery begins.