Building Confidence Lifting Weights

Following the success of our Advanced Strength Training courses, we recently launched our first Beginner Strength Training course. It was again run by expert PT Neeraj, and it certainly did not disappoint.

Using a similar structure to the Advanced course but taking things back to basics, Neeraj guided 11 participants through a six‑week programme, delivering impressive results once again.

Getting Started with Confidence

The course began with an orientation session, where Neeraj introduced participants to the gym environment. He guided them through key equipment, helped build confidence, and established individual baseline benchmarks to track progress.

A Structured and Supportive Programme

Across the six weeks, participants tackled:

• A weekly in‑person group training session.
• Tailored individual workouts to complete independently.
• A one‑to‑one personal training session at a pivotal stage of the course, allowing Neeraj to fine‑tune technique and progression on an individual basis.

Each element was carefully designed to support safe, effective progression for beginners.

Participant Alice shared her experience:

“Neeraj provided a safe space for us all to progress and adapted things to what we needed. I am stronger and will continue to follow his advice—such a positive experience.”

Impressive Strength Gains

As with the advanced course, participants trained progressively from their benchmark level, focusing on upper body strength, lower body strength, and power.

At the end of the six weeks, everyone re-tested—and the results were phenomenal, especially considering participants were starting at entry level.

Average improvements across the group:

• Upper body strength: +30%
• Lower body strength: +59%
• Power: +8%

To highlight just a few individual achievements:

• Ashley increased her bench press by an incredible 50%
• Mary boosted her leg press by a remarkable 120%
• Jingfei improved her power output by 15%

Progress Beyond the Numbers

While measurable results are exciting, the course also delivered meaningful improvements beyond the data.

One participant began the programme experiencing pain and discomfort during certain exercises—often a reason many people give up. With the right guidance, progression, and support, they were able to perform those movements pain‑free by the end of the course, a huge milestone.

Building Confidence for the Long Term

One of the biggest takeaways was the confidence participants gained. What initially felt like an intimidating environment became a place where everyone felt comfortable, capable, and empowered.

Participant Rebecca said:

“I wanted to be able to use the free weights and gym equipment confidently and feel like I could progress on my own. I now feel comfortable enough to use all of the gym rather than just classes.”

A huge well done to everyone who took part in the course—you should be incredibly proud of your achievements.

We will be running another Beginner Strength Training Course next year and plan to re-run the Advanced Strength Training Course in the autumn.

If you’d like to find out more or register your interest, please contact our Fitness Manager Katy on [email protected].