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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 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
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
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!”