WOMEN’S – Weightlifting for beginners 101

Life Changing Fitness will be holding a seminar for women on how to lift weights properly. It will be a day long practical and the first course will be specifically aimed at women who have never lifted weights or who have lifted for less than a year.

We will take you through the full setup of gym equipment to make you confident when stepping into a gym. You will learn how to lift properly FOR YOUR goals, this is not a blanket approach to teaching – everyone will learn how to lift weights for their abilities whatever they are.

This seminar will be fun, relaxed with a huge variety of women on the day – from all abilities and starting points. The absolute novice to intermediate gym goer will learn a HUGE amounts on the day and leave feeling empowered, strong and confident. Just take a look at these amazing testimonials from women who have attended before: –

Exciting times!

TIME & DATE

It will be on Saturday 2nd April, from 8:30am to late (6pm ish finish).

LOCATION

It will be hosted in Staines upon Thames. The gym is called Fight Science / Fitworx

WHAT WILL BE PROVIDED

• Bottled water
• Protein shakes
• Full buffet for lunch
• Snacks\Protein bars\fruit
  • all for free as part of your ticket.

WHAT YOU NEED TO BRING

• You will need to bring a HR monitor and gym clothes – prepare to get sweaty!
• Trainers/Lifting shoes
• Shorts/leggings
• Sports top you feel comfortable in
• Towel
• Straps if you have them – not essential
• Lifting belt if you have one – not essential

WHAT YOU WILL LEARN

• Technique & form (Back Squat, DeadLift, Bench Press)
  • Glute activation techniques and importance of glute strength
  • Progression of lifts – Body weight, box, depth, full range
  • Hip flexor and flexibility in general prevents most lifts
  • Bar placement – hand and feet
    • Squat
      • Normal
      • Sumo
    • DeadLift
      • Normal
      • Sumo
      • Straight DeadLift
      • RDL (Romanian DeadLift)
    • Bench Press
      • Wide grip
      • Close grip
  • Breathing and core brace
  • Genetic differences in form and technique
  • Who shouldn’t squat and what to do to replace it
  • DeadLift – If you can’t DeadLift with a broom stick, then you shouldn’t DL….yet.
  • Abdominal brace – how to set
  • Bench press foot placement
  • Risk Vs reward
  • Equipment to stay clear of
  • Asking for help!
  • When is the smith machine appropriate
• Compounds vs. Isolation
  • Calorie expenditure difference
  • Rep range difference
  • True failure and sensible failure
• Stretching/foam rolling and flexibility
  • Is it needed
  • Static stretching vs dynamic stretching
  • How to foam roll – Lacrosse ball vs roller
• Warming up/down
  • Is it needed
  • Does cardio offer any benefit as a warm up
  • Does doing light rep movements class as a warm up
  • Do we need to warm down
• HIIT (High Intensity Interval Training)
  
  • Difference between interval training and HIIT
  • HR Zones for HIIT
  • How long should proper HIIT last
  • What is the reason for it
  • Beast them into true HIIT
• Intensity
  • Tempo – 1,1,1,1 Explain all movements and counting

…all we do is change lives!