Women’s

Strength

Training Cycles

Women’s 6 Week Small Group Personal Training Cycles

“I've got a workout program I can do at home, but I just can't seem to commit to it. What I really need is something scheduled – a class where I can just show up and know that I’m giving my body exactly what it needs.”

This is for you if:

  • You love to move you're body, but you're not sure where to start when it comes to strength training.

  • You're concerned about your bone strength and density, but you don't feel confident lifting weights.

  • You find regular classes chop and change too much and you don't get a chance to learn movements really well.

  • You often feel stiff and sore.

  • You struggle with pelvic floor symptoms - leaking, prolapse, cranky low back or SI joint/ hip irritation.

If any of these resonate with you, you're not alone! I hear this from women all the time. There’s SO much information, group fitness options, classes, programs and apps available that it all just becomes noise. 

But if you’re reading this you also know just how important strength training is for us women. Strength training isn’t just about building 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 different approach.

Women’s Small Group Strength Cycles: 

✔️ are programmed for women
✔️ always consider the pelvic floor (this is my specialty)
✔️ are limited to a small supportive group
✔️ are about consistency (we do the main workout for the 6 week cycle so you actually get to build strength & confidence in each movement)
✔️require a short-term commitment that helps you build a lifelong habit of movement 
✔️offer the opportunity to get to know your body in new ways and work out which movements leave you feeling BETTER
✔️ are held in the beautiful and intimate Movement Lab in the heart of Cowes

No more random workouts with new exercises every week. No more wondering what to do or when to do it.

All you need to do is show up and enjoy your workout, so you can feel great and move better in your everyday life.

My approach is all about teaching you fundamental movements really well. I don’t want you to just go through the motions and leave feeling wrecked. My goal is NOT to smash you (although I’m not opposed to working hard!). I will often recommend going lighter so you can focus more on what you feel in your body because some of the movements I teach are challenging enough without extra load.

While the option is available for 1 x weekly, I highly recommend 2+ x weekly to see and feel the best results

See below for cycle fees.

If you’re dealing with pain, you have to constantly stretch to feel better or if you feel you lack confidence when it comes to strength training, this is for you. 

Each 6 week cycle is themed so we can dive into a concept and allow for your body to adjust and gain strength. 

September 6 Week Strength Cycle

***Classes will run with a minimum 3 participants.***

PRICING

6 Week Cycles

To ensure that sessions always run regardless of full attendance, missed cycle sessions are non-refundable and can not be rolled over into future cycles. Sessions can be made up within the 6 week cycle where space is available.

If you can’t commit to the full cycle, you can purchase a class pass instead. Passes expire after 3 months.
Booking essential.

Flexible Class Passes

Are you new to strength training or returning after a break?

Pregnant?
Postpartum?
60+ or want to go back to basics?

Start with Strength Foundations.

  • 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

Early Postpartum & want to train with bubs?

Pregnant?
6+ Week Postpartum?
Wanting to restore are birth?

Start with Strength Foundations Postpartum (Mums & Bubs)

  • A supportive space to restore & rebuild strength with your baby nearby

  • Designed for the early months postpartum (6+ Weeks)

  • Breath, pelvic floor, core reconnection

  • Functional movements + single-sided strength work for every day life

  • An opportunity to slow down and reconnect with your body

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

  • Add speed, rotation, and conditioning circuits

  • Push, pull, hinge, squat - plus begin adding plyometrics

  • 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.

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. 

  • “Zoe's classes are a game-changer. She is incredibly knowledgeable and takes the time to ensure you fully understand the exercises, not just the proper technique. After taking her classes, I feel stronger, more flexible, and have regained mobility that I haven't had in years. The best part is that I don't have to plan or think about my workouts - I can just show up and trust that I'm getting the targeted strength training my body needs. Highly recommend Zoe's classes to anyone looking to improve their fitness in a supportive and educational environment with someone who really really knows bodies and movement.”

    Rachel

  • It isn’t just an hour of exercise; it’s an hour of deep body awareness, realignment, and strength training that extends far beyond the class. Zoe’s amazing understanding of the body, particularly women’s health, muscle function, and long-term wellbeing is truly invaluable. With my 40 years of gym classes and sports training experience, I thought I knew it all and had accepted back, shoulder, and pelvic pain as a part of life. Zoe has completely changed that perspective and transformed what the next 40 years can look like for me. Her method of slow, intentional strength training is a gift to the next generation. I’m so grateful I found her when I did!

    Sarah

  • Zoe is extremely knowledgeable and talented. She has the ability to provide the right cue to get you working your body properly and she helps you connect to your body. The workout environment is warm, welcoming and fun.

    Ellie

  • Zoes attention to detail is incredible. Each session is tailored for your specific needs and goals. Highly recommend

    Jemma

  • I’ve enjoyed every minute of training with Zoe - her depth of knowledge is second to none. I come away from each training session feeling in-balance and more in tune with my body.

    Hen