Girls That Lift – 6 Week Training Course

What is it?

This is a 6 week Female education program designed to take females with little or no experience of weight training, to an intermediate level.

Who is it for?

This is for women who want to learn more weight training exercises, how to perform them with correct technique and also learn different training methods that can be applied.

Ultimately this will allow individuals who graduate from the program to go into the free weights area of a gym confidently knowing exactly what they are going to do, and how they will do it.

What will I receive?

  • Meet once per week for 1.5 hours
  • Total of 9 hours of mentoring
  • Educational Booklet on Nutrition & Exercise
  • Free 90 day Program upon course completion
  • Discounted Personal training

Week 1

Overview of nutrition & how to eat for your goal.

Overview of weights – why they are beneficial for fat loss as well as muscle gain.

Learning the 4 main compounds movements. Bench press – Squat – Deadlift – Military press

Week 2

Overview of a Push – Pull – Leg – 3 day split.

You will be learning the Push Movements for chest, shoulders & triceps

Week 3

You will be learning the pull movements for the back and biceps.

Week 4

You will be learning the leg & glute exercises.

Week 5

Overview of training methods such as Supersets – TUT – Pyramid sets and Drop-sets.

You will take part and have a go at the methods of training. You will understand how different methods can get different results.

Week 6

This week you will receive the 90 day plan. There will be an overview of the program and how to complete it. You will complete the first day of the program!


Regular physical activity has many benefits; however some people should check with their doctor before they start. If you are planning to undertake more physical activity than you are used to now, start by answering the questions below. If you are in any doubt you should check with your doctor before you start.

Please read the questions carefully and answer them honestly

1.      Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? YES/NO
2.      Do you feel pain in your chest when you do physical activity? YES/NO
3.      In the past month, have you had a chest pain when you were not doing physical activity? YES/NO
4.      Do you lose your balance because of dizziness, or do you ever lose consciousness? YES/NO
5.      Do you have a bone or joint problem that could be made worse by a change in your physical activity level? YES/NO
6.      Is your doctor currently prescribing any medication for your blood pressure or a heart condition? YES/NO
7.      Do you know of any other reason why you should not do physical activity? YES/NO


Talk with your doctor BEFORE you start exercise. You will need medical clearance and confirmation that activities in the programme are safe for you.


If you answered NO honestly to all questions you can start to become more physically active.

Understand that you should not exercise if you feel unwell, and that if your health changes you should again visit your doctor for medical clearance.

Any exercise programme carries with it an element of risk. The sessions are designed to minimise the risks whilst providing an effective workout. If for any reason you have an illness or injury which might be aggravated by exercise, you should not participate in Exercise

If, at any time, you feel undue pain or excessive discomfort STOP THE ACTIVITY and inform your doctor or a fitness/health professional.

This course will be held at GymWorks fulwood