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50-minute class

Strength, learned properly and built steadily.

Small-group lifting with a coach beside you. You’ll learn the five basic movement patterns, then build on them week by week at weights chosen with you.

Call to try Strength 020 7946 0168When it runs
Length
50 min
Group
Up to 10
Level
All levels
A hand lifting a black dumbbell from a rack of weights

Who it suits

Good for you if…

You’d like to feel more confident with weights

We start from the very beginning: how to stand, how to hold a weight, how to pick it up safely.

You prefer a steady, unhurried session

Sets are followed by proper rests. There is time to ask questions and reset.

You want everyday things to feel easier

Carrying shopping, lifting a suitcase, getting up from the floor. Strength training practises exactly these patterns.

Returning from injury or managing a health condition? Mention it when you call. Your coach will plan alternatives, and we may suggest checking with your GP or physiotherapist first.

What happens

Fifty minutes, five parts

The structure stays the same each week, so you always know what’s next.

0′10′20′35′45′50′

  1. 0–10 min

    Warm-up

    Whole-group movement to raise your temperature and loosen hips, back and shoulders.

  2. 10–20 min

    Skill practice

    The day’s main movement with light weights. Your coach checks positions and suggests your working weight.

  3. 20–35 min

    Main lift

    A few steady sets with full rest. You record what you lifted so next week has a starting point.

  4. 35–45 min

    Supporting work

    Two or three simpler exercises in pairs: rows, presses, carries or core work.

  5. 45–50 min

    Cool-down

    Easy stretching and a quick word on how it went.

Movements & equipment

Five patterns, many versions

Each pattern has a starting version anyone can do, and harder ones to grow into.

SquatBox squat → goblet squat → barbell squat

Sitting down and standing up, with control. The basis of getting up from a chair or the floor.

HingeHip hinge drill → kettlebell deadlift → barbell deadlift

Picking things up from the floor while keeping your back comfortable.

PushIncline press-up → dumbbell press → overhead press

Pressing away from your body or overhead, for stronger shoulders and arms.

PullBand row → dumbbell row → assisted pull-up

Rowing and pulling to balance all that pushing and support good posture.

CarrySuitcase carry → farmer’s carry

Walking with weight in your hands. Simple, practical and great for grip and core.

The kit

Barbells and racks, adjustable dumbbells, kettlebells, benches, resistance bands and plyo boxes. Everything is set up and put away with your coach’s help.

Barbells standing upright in a rack with kettlebells on the floor

How it’s coached

Your coach chooses the weight with you, not for you

Strength class works because the coach can see everyone. Groups are small so you get real attention on every lift.

  • Light first. New movements always start with a light weight or none at all.
  • One clear cue at a time. Short, specific instructions rather than a list of corrections.
  • A simple record. You note your sets each week so progress is gradual and visible.
  • Always an alternative. If something doesn’t feel right, there’s another version to try.

Example session

A sample Strength class

Week 3 of a six-week block. The exercises and numbers are examples; your coach adjusts them for you.

PartExerciseSets × repsRest
Warm-upMobility flow, bodyweight squats, band pull-aparts2 roundsAs needed
SkillGoblet squat technique3 × 5, light60 sec
Main liftGoblet or barbell squat4 × 62 min
SupportDumbbell row + incline press-up3 × 10 eachAlternate
SupportFarmer’s carry3 × 20 m60 sec
Cool-downHip and chest stretches5 min–

When & how much

10 Strength classes a week

Each class lasts 50 minutes. Arrange your place by phone.

  • First coached class

    £12one visit

  • Single class

    £18per class

  • Or any membership

    From £89 a month
  • 06:45to 07:35Monday
  • 19:15to 20:05Monday
  • 12:30to 13:20Tuesday
  • 06:45to 07:35Wednesday
  • 18:00to 18:50WednesdayGood first class
  • 12:30to 13:20Thursday
  • 19:15to 20:05Thursday
  • 17:30to 18:20Friday
  • 08:30to 09:20SaturdayGood first class
  • 10:45to 11:35Sunday

Strength FAQs

Common questions

I’ve never lifted a weight. Can I join?

Yes. Most people in Strength class started that way. Your coach teaches each movement from scratch, often without any weight to begin with.

Will I get bulky?

Building large amounts of muscle takes years of very specific training and eating. Our classes are designed for general strength and confidence.

Is it safe for my back?

Learning to lift well is a big part of the class. If you have a current back problem, tell us when you call; we may suggest checking with a health professional before starting.

How often should I come?

Once or twice a week is a good start, ideally with a day between. Many people pair Strength with a Mobility class.

Strength or Conditioning: which to start with?

Ready when you are

Try your first Strength class for £12

Call reception and we’ll find a session that suits you, ideally one marked as a good first class.

020 7946 0168

Reception: Mon–Fri 09:00–19:00 · Sat–Sun 09:00–13:00

Call now