Strong foundations
Introduction course to strength training

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

 

If you’ve ever felt "unsure where to start with strength training" you’re not alone. Many people, whether new to exercise, returning after a break, or navigating life changes, 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 everyone who wants to feel capable, healthy, and empowered in their body. As we move through different stages of life, building and maintaining muscle becomes even more important for bone health, metabolism, balance, injury prevention and confidence boost.

 

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.

 

 

What you will learn:

 

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

 

 

Where: Olcote Studios, second floor. Ballinacurra, Kinsale. P17 HE24

 

Investment: €100 

 

Book your space below!