STRONG FOUNDATIONS: A 4-Week Strength Training Course

Reclaim your strength, energy, and confidence — one lift at a time.

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If you’ve ever felt "unsure where to start with strength training" you’re not alone. Many women, whether new to exercise, returning after a break, or navigating life changes like perimenopause or menopause, feel uncertain about lifting weights. The gym can feel intimidating, and it’s easy to worry about doing things “wrong” or getting hurt.

But strength training isn’t just for athletes or fitness enthusiasts — it’s for every woman who wants to feel capable, healthy, and empowered in her body. As we move through different stages of life, especially around menopause, building and maintaining muscle becomes even more important for bone health, metabolism, balance, and confidence.

This 4-week course is perfect for complete beginners who want to get acquainted with strength training in a safe, supportive environment. You don’t need any prior experience, just curiosity and a desire to feel stronger and more confident in your body. With a small group format, you’ll receive individual attention and tailored guidance, allowing you to learn proper form and technique at your own pace. It’s the ideal way to start your strength journey — building confidence, knowledge, and a foundation that will last a lifetime.

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What you will learn

Each week builds on the last, helping you understand your body and master the core movement patterns that make up every great strength program.

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Week 1: Foundations & Squat Mechanics

• Learn proper posture, breathing, and bracing techniques

• Understand how to move safely through your hips and knees

• Practice the squat — a key movement for strong legs and everyday function

Week 2: Lift — Lifting with Confidence

• Discover how to hinge at your hips without straining your back

• Build strength through your core, glutes, and hamstrings

• Gain confidence in lifting safely from the ground

Week 3: Push — Building Upper Body Strength

• Learn pressing techniques for the chest, shoulders, and triceps

• Improve posture and joint stability

• Explore bodyweight and resistance variations

Week 4: Pull — Strength for Balance and Posture

• Strengthen your back and arms for better alignment

• Learn pulling patterns that support joint health and everyday tasks

• Integrate all movement patterns for full-body balance and strength

Why This Course Matters

• Learn proper technique to move safely and prevent injury

• Build confidence in your ability to lift and train effectively

• Support bone health, metabolism, and balance 

• Gain lasting skills that you can use long after the course ends

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When: 4 weeks in November 

- Tuesdays 7pm

- Wednesdays 11.15am

Where: Kinsale Pottery and Arts Centre, second floor

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Investment: €100 

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Book your space below!​

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