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.


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 a pre-requisite for joining Ladies Who Lift classes at West Ham, as you need to learn the fundamental technique for the power lifts: squat, bench press and deadlift, in order to take part in classes.

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 10am-11am.

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 11am-12pm.

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 11am-12pm


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.

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

To find out more about our Ladies Who Lift classes just fill in the contact form below

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