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Weight Training for Women Beginners

“I want to get stronger but I just don’t know what to do. I need someone to teach me proper technique so that I feel confident.”

Class TIMES

TUES: 6.30pm-7.30pm. THURS: 6.30pm-7.30pm. SAT: 9.30am-10.30am

What your issues tend to be

You are new to lifting with free weights (barbells and dumbbells) and training for strength.

You’re tired of feeling weak and just messing around in the gym. You want to learn how to lift weights properly so that you can train with confidence and feel like you are getting somewhere.

However you have no idea how to go about lifting weights and you are worried that your technique is just not good enough. You find that you hold back or ‘cop out’ of lifting heavy for fear of injuring yourself.

You find the weights room quite intimidating as it’s full of grunting men and you never see women in there on a regular basis. There must be other weight training beginners who know how you feel – but where are they?!

What you need right now

A class that is specifically designed to teach weight training for women beginners. A class that teaches you exactly how to lift weights with good technique, how to make regular progress and get excellent results from your gym sessions.

“When I came in I was really afraid of deadlifting. I wasn’t sure about the form or anything. So being able to actually pick that up off the ground was great. And I think just generally learning how strong I am and how much I can lift is very encouraging. It makes you feel really good.” – Rhian

You want to learn in a supportive, non-judgmental environment with other people who are weight training beginners, in the same boat as you. You don’t push yourself when you’re on your own so you need the support of a coach and training partners to encourage you to lift heavier.

Getting Started with Ladies Who Lift

Before coming to our regular weekly classes, we invite you to complete an Intro Workshop or Beginners Course. This is highly recommended before joining Ladies Who Lift classes at West Ham, as you will learn the fundamental technique for the power lifts: squat, bench press and deadlift, in order to take part in classes with confidence.

We offer two formats for learning the power lifts: an Intro workshop, which is a single 2-hour session, or a Beginners Course, which is four weekly 1-hour classes plus a comprehensive handbook of tips and technique. Which one you choose depends on your level of confidence and how you prefer to learn. If you are completely new to lifting weights, the Ladies Who Lift Beginners Course is recommended. If you’ve done some strength training before, the Intro to Powerlifting workshop is a good option. See below for details of each option.

1. Intro to Powerlifting Workshop

The Intro to Powerlifting workshop is designed to accommodate beginners, so we will meet you where you are at. You won’t be expected to lift ‘heavy’ right away, or do anything that you are not comfortable with. You can learn technique with light weights or even with a stick. If any movements present a problem, there is generally a workaround or an alternative, so don’t worry if you feel you have movement limitations.

Note: Our Intro to Powerlifting workshop is a general introduction for all of our powerlifting classes, not just Ladies Who Lift, so is not a women-only space.

2. Ladies Who Lift Beginners Course

We also offer the Ladies Who Lift Beginners Course, which is a small group class with an emphasis on learning technique and building confidence at your own pace. The Ladies Who Lift Beginners Course takes place on Sundays 9.30am-10.30am.

Each week there will be a particular focus on one of the big lifts, along with some accessory movements to build up your whole body strength.

Week 1: Deadlift focus
Week 2: Squat focus
Week 3: Bench focus
Week 4: Repeat a Session or Join our Improver Class to start putting your learning into practise!

On completing the Course, you will receive the Ladies Who Lift Handbook, full of tips and advice, so you can refer back to it as you continue your strength training.

The Ladies Who Lift Beginners Course can be done as a standalone course, or as a follow-up to the Intro to Powerlifting workshop. Both options can lead on to joining the regular classes. Click here to read more about the course.

3. Ladies Who Lift Improvers

The Ladies Who Lift Improvers class is a follow-on from the Ladies Who Lift Beginners Course. It is designed to increase your confidence and develop your technique in the power lifts: deadlift, squat and bench press.

This class is for people who have been through the Ladies Who Lift Beginners Course, and want to transition into the regular Ladies Who Lift Classes.

The Ladies Who Lift Improvers class takes place on Sundays 10.30am-11.30am.

The class that will suit you best is the LADIES WHO LIFT class in West Ham

The Ladies Who Lift West Ham class will teach you everything you need to know as weight training for women beginners, to start lifting free weights in the gym with confidence. From mastering perfect technique in the squat, deadlift, pull up, bench press and other big exercises, to learning how to set up all the equipment for your workout, you always know EXACTLY what to do and how to do it when you are in the gym.

Class Times

Tuesdays 6.30pm-7.30pm

Thursdays 6.30pm-7.30pm

Saturdays 9.30am-10.30am

Sundays 10.30am-11.30am

Location

Strength Ambassadors
71 Holland Road
West Ham
London E15 3BP

The gym is a 5 minute walk from West Ham station. Free car parking is also available. West Ham is on Jubilee, District, Hammersmith & City, DLR and national rail.

Kickstart Your Fitness Journey with Our Foundation Personal Training Package

Memberships and Ongoing Costs

When you first start, you will be eligible for our unlimited Trial Month membership.
After your trial month is complete, you can move onto a monthly membership or a class pack.
For full details, please see our Memberships page.

What Our Members Say

      EXCELLENT  
   Based on 58 reviews 
    
 
 
 
   
 
 
       Posted on Google  
   
   Paul 
 
 
 
 Trustindex verifies that the original source of the review is Google. Went there for a private small group intro to strongman events with coach Ben, what a blast! Very friendly atmosphere, quality gear and professional coaching accounting for the different levels of strength in our group. Thanks to the whole team for welcoming us, highly recommend 👍
  
 
      Posted on Google  
   
   Natalie Rodriguez 
 
 
 
 Trustindex verifies that the original source of the review is Google. Strength Ambassadors is one of the most welcoming and friendly gyms I have been to. Sally and her team have created a space that welcomes diversity and supports people at all levels. Plus great coaching and community vibes.
  
 
      Posted on Google  
   
   Mari 
 
 
 
 Trustindex verifies that the original source of the review is Google. Fantastic introduction to the world of powerlifting! I attended weekly women’s classes and my confidence grew massively in lifting, particularly as I required multiple adjustments in technique. I hope to be able to return to these classes in the future as it was a lovely community
  
 
      Posted on Google  
   
   Rosie Raven 
 
 
 
 Trustindex verifies that the original source of the review is Google. I’ve had two classes there now - loved both. Really nice bunch of people and friendly staff. I will be returning!
  
 
      Posted on Google  
   
   Federica Pescini 
 
 
 
 Trustindex verifies that the original source of the review is Google. Attended the intro course to weightlifting. Such an encouraging environment, Chris was a great coach, and though I can’t continue to attend the classes because I’m not based in London at the moment, I would recommend this gym to anyone who wants to give weightlifting a go.
  
 
      Posted on Google  
   
   Sophie Edwards 
 
 
 
 Trustindex verifies that the original source of the review is Google. I really enjoyed the introduction to Olympic weight lifting with Chris. He broke down all of the moves into manageable chunks and we were given time to practice each bit. Chris is very knowledgeable and passionate about olympic lifting which really helps! Would definitely recommend if you’re curious and keen to have a go at olympic weight lifting.
  
 
      Posted on Google  
   
   Melissa Cabecinha 
 
 
 
 Trustindex verifies that the original source of the review is Google. Such a great gym with excellent coaches and a nice and encouraging community of lifters. I've taken the ladies who lift beginners course for powerlifting, intro to strongman/strongwoman, and the intro to Olympic lifting course. Everything is broken down and made really accessible, with a focus on technique.

I was really nervous about doing any strength training at first, but the coaches are so friendly and approachable. Now I absolutely love it and come to classes regularly.
  
 
      Posted on Google  
   
   Ge Sta 
 
 
 
 Trustindex verifies that the original source of the review is Google. This gym has such a friendly, welcoming atmosphere. So far I’ve attended a powerlifting workshop and class led by the knowledgable, patient and supportive coach Sally. Such a great place to learn how to lift.
  
 
      Posted on Google  
   
   D Z 
 
 
 
 Trustindex verifies that the original source of the review is Google. Really enjoyed the PT session with Ben the strongman coach, as well as the strongman group class, learned tonnes!

What our members say

Holly - Olympic Lifting

“It just feels brilliant, it feels really good!”

Laura - Strongman/Strongwoman

“I would highly recommend it to anyone who’s curious but worried they’re not ‘strong’ enough – that was me! Everything is at a pace that’s suitable for you, and even if you’re not looking to compete, it’s really just a lot of fun and great training.”

Melanie - Personal Training

“Everything in my life is easier for being stronger!”

Rob - Olympic Lifting

“The beginner course was definitely the right thing to do and the best decision I’ve made for a long, long time. The club is also really so welcoming – I’m really glad I found it.”

Pippa - Ladies Who Lift

“The process has been really fun, I’ve enjoyed pushing it a little bit more every week”

Lizzie - Ladies Who Lift

“I first came to Strength Ambassadors two years ago totally new to weight training and it is one of the best things I have ever done. You won’t find a more positive, friendly and supportive gym, whether you’re a complete beginner or an experienced lifter you will find a home here. All the coaches are amazing and meet you wherever you’re at, helping you get stronger with zero judgement. Equipment is plentiful and really good quality!”