5 Winter Training Tips for Women Who Hate the Gym

When it’s dark, cold, and wet outside, the last thing many women want to do is drag themselves into a busy, intimidating gym. The good news? Staying strong and active in winter doesn’t have to mean battling overcrowded spaces or forcing yourself through workouts you hate.

At Lifting Ladies — our women-only gym in Islington — we’ve built a supportive, welcoming space where training actually feels enjoyable. And this season, our Winter SOS Challenge is here to help you stay consistent and motivated.

1. Find a Supportive Environment

Not all gyms are the same. If you’ve struggled with commercial gyms before, it might be the environment — not you. At Lifting Ladies, you’ll never deal with intimidation, overcrowding, or endless rows of cardio machines. Instead, you’ll find expert coaching, friendly women, and plenty of space to train confidently. Our Winter SOS Challenge is the perfect way to experience it.

2. Make It Social

Winter can feel isolating, but training doesn’t have to be. Working out in small groups brings motivation, laughter, and accountability. That’s why our Winter SOS Challenge includes small-group sessions — so you get the encouragement of others while still having coaching tailored to you.

3. Focus on Strength, Not “Burn”

Instead of forcing yourself through endless burpees or treadmill sprints, try strength training. It’s more sustainable, builds lean muscle, and helps you feel capable in everyday life. Our Learn to Lift course gives beginners a safe place to start, and the Winter SOS Challenge is ideal if you want structure and progress through the colder months.

4. Keep It Short & Effective

You don’t need hours in the gym to see results. Just 2–3 focused strength sessions per week can transform your energy, mood, and body. With the Winter SOS Challenge, you’ll get 18 small-group personal training sessions — making your winter workouts short, effective, and easy to fit into a busy schedule.

5. Set a Seasonal Goal

Instead of waiting for New Year’s resolutions, give yourself a 6-week challenge this winter. Having a clear focus makes it easier to stay motivated when it’s cold outside. That’s exactly what the Winter SOS Challenge is all about — keeping you accountable, supported, and strong all season long.

The Bottom Line

You don’t have to love big gyms to love training. With the right environment, coaching, and seasonal challenge, strength training can actually become the highlight of your week — even in winter.

👉 Kickstart your routine today with our Winter SOS Challenge and discover how empowering strength training can be.

Why Women Stick to Training Longer in a Supportive Gym

If you’ve ever joined a gym in January, full of motivation… only to stop going by February, you’re not alone. Research shows that most women struggle to stay consistent with training in commercial gyms. But here’s the thing: it’s not about willpower — it’s about environment.

At Lifting Ladies, we see women thrive because they train in a space designed for them: supportive, welcoming, and free from intimidation. That support is what makes the difference between giving up and sticking with it long-term.

1. Community Over Competition

In commercial gyms, it’s easy to feel like everyone’s watching, comparing, or competing. At Lifting Ladies, the vibe is completely different. Our women-only space is built on encouragement, not judgment — so you’ll feel part of a team that celebrates every small win.

👉 Want a confident start? Try our Learn to Lift course — beginner-friendly, supportive, and fun.

2. Coaching That Cares

Too many gyms leave you to figure things out on your own. At Lifting Ladies, our coaches don’t just write programs — they guide, support, and adjust exercises to suit your needs. That personal attention means you make progress safely, confidently, and consistently.

👉 New to lifting? Our Learn to Lift sessions are perfect for building technique and confidence.

3. Accountability That Works

Consistency is hard when nobody notices if you show up. In our small-group sessions and community, you’re not invisible. Other women (and your coach!) will notice when you’re there — and when you’re not. That little bit of accountability makes a huge difference in sticking to your goals.

4. A Space That Feels Safe

No intimidation. No crowded weights area. No shouting over music. Just a clean, supportive environment where you can train without anxiety. That comfort allows you to focus on the training itself — and that’s what leads to long-term results.

👉 Unsure where to start? The Learn to Lift course will give you the foundations you need to feel at home in the gym.

5. Fun You’ll Actually Look Forward To

If training feels like punishment, you won’t stick with it. That’s why we keep things engaging — structured programs, small wins every week, and yes… sometimes Taylor Swift on the playlist 🎶. When fitness feels fun, consistency comes naturally.

The Bottom Line

Women don’t quit training because they’re lazy or unmotivated — they quit because traditional gyms don’t support them. In the right environment, with the right coaching and community, women stick with training, make progress, and actually enjoy the process.

👉 Ready to find your supportive training space? Join Lifting Ladies, Islington’s women-only gym — or kickstart your journey with our beginner-friendly Learn to Lift program today.

Why Winter is the Best Time to Start Strength Training

When the days get shorter and the weather turns cold, it’s easy to put fitness on the back burner. Many women tell themselves they’ll “start in spring” or “wait until the New Year.” But here’s the truth: winter is actually the best time to begin your strength training journey.

At Lifting Ladies, we see women make incredible progress in the winter months — not in spite of the season, but because of it. Here’s why starting now sets you up for success.

1. Build Healthy Habits Before the New Year Rush

Gyms fill up in January, but by starting in winter, you’ll already have a routine in place. Instead of battling for space or feeling overwhelmed by the “resolution crowd,” you’ll feel confident and settled in your training.

👉 Nervous about where to start? Our Learn to Lift course is the perfect beginner-friendly introduction.

2. Beat the Winter Blues

Dark evenings and cold mornings can drain your energy, but strength training is one of the best mood-boosters out there. Lifting weights releases endorphins, reduces stress, and gives you a sense of achievement that no winter slump can steal.

3. Train in a Supportive, Women-Only Environment

Commercial gyms can feel crowded and intimidating at the best of times — even more so in winter. At Lifting Ladies, our women-only gym offers a safe, welcoming space with expert coaching and a supportive community. You’ll never feel lost or out of place.

4. Stay Consistent Through the Holidays

December often comes with indulgence (and rightly so!). Training through winter helps you feel balanced, energised, and confident — without guilt or pressure. Think of your workouts as your winter self-care routine, keeping you grounded during the busiest season of the year.

5. Start Strong in the New Year

Instead of scrambling in January, you’ll head into the new year with momentum. By the time most people are just starting out, you’ll already feel stronger, more confident, and ready to progress to the next level.

👉 Want extra motivation? Our Winter SOS Challenge is designed to keep you consistent and supported all season long.

The Bottom Line

Don’t wait for spring or January to take control of your fitness journey. Winter is the perfect time to build strength, boost your mood, and invest in yourself.

👉 Join Lifting Ladies this winter and discover how empowering strength training can be.

Small-Group Training vs. 1:1 Personal Training: Which is Best for You?

When it comes to strength training, there’s no one-size-fits-all approach. Some women thrive with the focus of one-to-one personal training, while others love the energy of training in a small group. At Lifting Ladies, we’re proud to offer both — but how do you know which one is right for you?

Let’s break down the benefits of each, so you can find the best fit for your goals, personality, and lifestyle.

1:1 Personal Training

What it is: A completely personalised session with a coach, designed around your goals, abilities, and preferences.

Best for:

• Women who want individual attention and accountability

• Beginners who prefer private coaching to build confidence

• Those with specific goals (rehab, pregnancy, postnatal, advanced strength work)

• Busy schedules that need flexibility

Pros:

• 100% focus on you and your technique

• Bespoke training plans tailored to your body and goals

• Flexible pace and progressions

• Great for overcoming gym nerves and building confidence

👉 Explore our women-only personal training memberships.

Small-Group Training (4:1)

What it is: A coach-led session with up to four women, combining the benefits of individual coaching with the motivation of training alongside others.

Best for:

• Women who want PT-level support at a more affordable price

• Those who enjoy training with others for motivation and accountability

• Anyone looking for structure, fun, and a sense of community

Pros:

• Personalised coaching in an intimate setting

• Fun, social environment with like-minded women

• Affordable alternative to 1:1 personal training

• Extra motivation from training together

👉 Learn more about our small-group strength training at Lifting Ladies.

So, Which One Should You Choose?

• If you want privacy, flexibility, and completely tailored coaching, 1:1 personal training may be your best choice.

• If you thrive on community, encouragement, and affordability, small-group training could be the perfect fit.

The good news? You don’t have to choose just one. Many of our members combine both, using 1:1 sessions for personal focus and small-group training for consistency and fun.

The Bottom Line

Both 1:1 personal training and small-group training are powerful ways to get stronger, improve confidence, and see results. It all comes down to what keeps you consistent and motivated.

👉 Not sure where to start? Come and visit Lifting Ladies, Islington’s women-only gym — we’ll help you find the right fit for your goals.

From Zero to Pull-Up: A Woman’s Guide to Upper Body Strength

For many women, the pull-up feels like an impossible goal. Maybe you’ve tried one at the gym and felt like you barely moved an inch — or maybe you’ve avoided the bar altogether. The truth is, every woman can learn to do a pull-up. All it takes is the right progressions, consistency, and support.

At Cali Babes, our women-only calisthenics classes are designed to help you build the upper body strength and confidence to achieve skills like pull-ups step by step. Here’s how to start your journey from zero to your first rep.

Why Pull-Ups Matter

Pull-ups aren’t just about bragging rights. They’re one of the best exercises for building functional strength, improving posture, and developing lean muscle in your back, arms, and core. They also build resilience — proving to yourself that you can do hard things.

Step 1: Build Your Foundation with Rows

If you’re starting from zero, begin with Australian rows (also known as inverted rows). Using a low bar or rings, keep your feet on the ground and pull your chest towards the bar. This builds the pulling strength you’ll need for the next steps.

👉 Join our beginner calisthenics classes to learn proper form and progressions.

Step 2: Work on Assisted Pull-Ups

Bands are your friend here. Loop a resistance band around the bar and use it for support as you pull yourself up. This helps you practice the full range of motion while gradually reducing assistance as you get stronger.

Step 3: Master Negative Pull-Ups

Negatives focus on the lowering phase. Jump or step up to the top of the bar, then lower yourself down slowly with control. This builds huge strength in the muscles needed for pull-ups.

Step 4: Strengthen Your Grip & Core

Don’t underestimate grip and core strength — both are key for pull-ups. Hanging from the bar, practicing hollow body holds, and doing core work like planks and hanging knee raises will help you feel more stable and controlled.

Step 5: Practice, Progress, and Believe

Consistency is everything. Practice these progressions 2–3 times a week, celebrate small wins, and keep going. Before you know it, you’ll be pulling yourself up to the bar — and wondering why you ever thought it was impossible.

The Bottom Line

Pull-ups aren’t out of reach for women — they just require smart progressions and the right support. With patience and guidance, every woman can build the strength to master this powerful move.

👉 Ready to start your journey? Join Cali Babes, our women-only calisthenics classes in Islington and take your first step toward pull-up success.

Strength Training During Pregnancy: What You Need to Know

Pregnancy is a time of huge change — physically, mentally, and emotionally. Many women worry about what type of exercise is safe, or if they should even train at all. The good news? With the right approach, strength training can be a powerful tool during pregnancy, helping you feel strong, supported, and confident.

At Lifting Ladies, our women-only gym in Islington, we’ve created a safe, welcoming environment where mums-to-be can move with confidence and guidance. Here’s what you need to know about strength training during pregnancy.

Is It Safe to Lift Weights While Pregnant?

For most women with a healthy pregnancy, yes — lifting weights is not only safe, but beneficial. The key is adapting your training to your stage of pregnancy and listening to your body. Always check with your healthcare provider before starting or continuing any exercise program.

Benefits of Strength Training in Pregnancy

Boosts energy and mood
Exercise helps reduce fatigue, ease stress, and release endorphins — leaving you feeling more positive and energised.

Helps maintain strength and mobility
Strength training supports your posture and joints, easing common aches and preparing your body for daily demands.

Supports healthy weight management
Staying active can help regulate weight gain and improve circulation, supporting both you and your baby.

Prepares your body for labour and recovery
Building strength and stamina can make labour more manageable and speed up postpartum recovery.

Encourages a smoother return to fitness post-birth
By keeping active during pregnancy, you maintain a foundation of strength that makes returning to exercise safer and more effective.

👉 Learn more about our pregnancy and postnatal training at Lifting Ladies.

How to Train Safely During Pregnancy

• Focus on good form – technique matters more than heavy weights.

• Use moderate loads – lift weights that feel challenging but not exhausting.

• Avoid lying flat on your back – especially after the first trimester.

• Listen to your body – if something doesn’t feel right, stop.

• Stay cool & hydrated – avoid overheating and take breaks when needed.

The Bottom Line

Pregnancy doesn’t mean giving up on strength training — it’s about adapting. With the right guidance, lifting can help you stay strong, healthy, and confident through every stage of motherhood.

👉 Want safe, supportive training during pregnancy? Join our women-only gym in Islington and train with coaches who understand your journey.

5 Reasons Women Should Stop Fearing the Weights Area

Walk into any commercial gym, and you’ll probably notice the same thing: the cardio machines filled with women, and the weights area dominated by men. For many women, stepping into that part of the gym feels intimidating — but it doesn’t have to be.

At Lifting Ladies, we’re here to show you why the weights area isn’t something to fear, but something to embrace. Here are 5 reasons to ditch the nerves and start lifting with confidence:

1. Strength Training is for Everyone

Lifting weights isn’t just for bodybuilders or athletes. It’s one of the most effective ways to build lean muscle, boost metabolism, and improve long-term health. Whether you’re a beginner or experienced, strength training can be adapted to your level.

👉 Nervous about starting? Our Learn to Lift course is designed for beginners who want expert guidance and safe technique.

2. You’ll See Results Faster

Cardio has its place, but nothing reshapes your body like strength training. By building muscle, you’ll improve your strength, posture, and metabolism, making it easier to reach your fitness goals — without hours on the treadmill.

3. Confidence Grows with Every Lift

Stepping into the weights area can feel scary at first, but every time you pick up a barbell or nail a new lift, your confidence grows. That self-belief carries outside the gym too, helping you feel stronger in everyday life.

4. Proper Coaching Removes the Guesswork

One big fear women have is “What if I do it wrong?” That’s why expert coaching matters. At Lifting Ladies, we focus on form, safety, and progression — so you always know you’re lifting the right way.

5. You’re Not Alone

You might think everyone in the weights area is watching you — but the truth is, most people are focused on themselves. And at our women-only gym in Islington, you’ll never have to worry about intimidation. Instead, you’ll be surrounded by a supportive community of women who want the same thing you do: to feel fit, strong, and confident.

The Bottom Line

The weights area doesn’t belong to men — it belongs to anyone who wants to get stronger. With the right guidance and environment, it can become the most empowering part of your fitness journey.

👉 Ready to step into strength training? Join our women’s gym memberships or start with our beginner-friendly Learn to Lift program today.

Beginner Calisthenics Workout Plan For Women

Calisthenics is an empowering type of bodyweight training and is a great way for women to improve overall strength, health and increase flexibility. This guide will help you start your calisthenics journey whether you’re looking to explore calisthenics for the first time or are new to the fitness world, everyone is welcome to try it out.

The Benefits of Calisthenics for Women 

Before moving onto our women’s calisthenics workout plan, it’s important to know why calisthenics is a great form of exercise for women and even to help you make take that first step if you are hesitant on embarking on your new journey ahead:

• Accessibility: Calisthenics uses your body weight meaning little to no equipment is needed, therefore you can do it nearly anywhere making it perfect for women of all fitness levels.

• Functional Strength: Calisthenic exercises have patterned movements that are used within everyday tasks, improving your overall strength and health which makes your daily and quality of life better.

• Full-Body Workout: Calisthenic workouts engage multiple muscle groups at once which helps improve overall fitness and will also contribute to increased muscle definition.

• Injury Prevention: As calisthenics mainly uses bodyweight, the risk of injury is relatively low which makes it a safe choice for beginners as they embark on their fitness journey.

Warmup (5-10 minutes)

It is important to start your workout with a proper warm-up to get your muscles ready and reduce the risk of injury. We begin our clients with some cardio and dynamic stretches like arm circles, leg swings, hip circles, and deep squats. There are other warm-up exercises you can do but the main focus here is to ensure your muscles are ready for the main workout.

Beginner Calisthenic Workout for Women

Within this workout plan are a number of basic calisthenic exercises that target multiple different muscle groups.

• Push-Ups Knee

• Bodyweight squats

• Plank

• Lunges

• Leg Raises

Cool down (5-10 minutes)

Once you have completed your workout session, it is very important to cool down to minimise the risk of muscle stiffness, soreness and injury. Include static stretching for each of the muscle groups you used during your workout. Aim to hold each individual stretch for between 15-30 seconds. This will help reduce stiffness for your next workout.

Beginning your calisthenics journey can be empowering, making it an exciting new experience for women. 

It’s a workout that allows women to build their strength, health and flexibility, providing them with confidence. Consistency is key to progress which will help you move onto more advanced calisthenic exercises, once you feel you are comfortable and have mastered the basics of calisthenics.

It is important to recognise that calisthenics is not only a male fitness domain, it is just as much a female fitness field as it is male. Female calisthenics is a great way to build women’s confidence and reach their fitness goals.

Intertested in joining?

Curious to kick start your calisthenic journey? Then why don’t you join our beginner calisthenics sessions that we have for all women and for all fitness levels.

We have a different sessions that has a variety of fitness classes and equipment that can help improve all aspects of fitness - be it for Calisthenics or any other fitness journey you’re starting on. We also have a host of personal trainers and fitness experts at your disposal that can help you achieve your fitness goals by working with you to tailor personalised programmes.

No matter your journey, trust the calisthenics session to help you find the right path.

The Benefits of Training in a Women-Only Gym

Walking into a traditional gym can feel overwhelming — crowded spaces, loud music, and rows of people competing for machines. For many women, the weights area in particular can feel intimidating or unwelcoming. That’s exactly why women-only gyms like Lifting Ladies exist: to create a safe, empowering environment where women can focus on themselves, build strength, and actually enjoy training.

Here are some of the biggest benefits of joining a women-only gym:

1. A Supportive, Judgment-Free Environment

No stares, no intimidation, no pressure. A women-only gym gives you the freedom to train without worrying about how you look or what anyone thinks. At Lifting Ladies, every woman is there for the same reason — to get stronger, healthier, and more confident.

2. Expert Coaching for Women

Women’s bodies have unique needs when it comes to strength training. Our programs and coaching are designed with this in mind — focusing on building strength, confidence, and long-term results. Whether you’re completely new or more experienced, you’ll get guidance that suits your goals.

👉 Want to build your foundations? Check out our Learn to Lift course, perfect for beginners.

3. Community & Connection

One of the best parts of training in a women-only gym is the sense of community. Instead of feeling lost in a sea of strangers, you’ll train alongside like-minded women who encourage, motivate, and celebrate each other’s progress.

4. Safe & Comfortable Training Space

Our gym isn’t overcrowded, and it’s not about “how many burpees you can survive.” It’s about quality training in a clean, welcoming space. With small-group options, flexible memberships, and expert-led sessions, you’ll always feel supported.

5. Training That Empowers, Not Intimidates

Lifting weights isn’t just about physical strength — it’s about mental strength, too. Learning to push your limits in a safe, supportive setting helps build confidence that carries into every part of life.

The Bottom Line

A women-only gym isn’t just a place to exercise — it’s a space to grow stronger, learn new skills, and be part of a community that lifts each other up.

👉 Ready to see the difference for yourself? Join Lifting Ladies, Islington’s women-only gym and discover how empowering training can be.

Why Every Woman Should Learn to Lift Weights

For years, the fitness industry has pushed women towards cardio, high-intensity classes, or endless “toning” workouts. But here’s the truth: learning to lift weights is one of the most powerful, confidence-boosting things a woman can do for her body and mind. At Lifting Ladies, we believe strength training should be accessible to every woman — no intimidation, no gym anxiety, just smart, supportive coaching.

Here’s why lifting weights belongs in your fitness journey:

1. Build Real Strength

Strength training isn’t just about aesthetics — it’s about what your body can do. Lifting weights helps women develop the kind of functional strength that makes everyday life easier: carrying shopping, lifting kids, or simply feeling capable and independent.

👉 New to lifting? Our beginner-friendly Learn to Lift course is designed to teach you proper technique step by step.

2. Support Long-Term Health

Weightlifting strengthens bones, joints, and muscles — reducing the risk of osteoporosis, improving posture, and protecting against injuries as we age. It’s one of the most effective forms of exercise for long-term health and vitality.

3. Boost Confidence & Mental Wellbeing

There’s something incredibly empowering about hitting a new personal best or nailing a lift you once thought impossible. Weight training not only builds physical strength, but also boosts mood, relieves stress, and grows self-confidence that carries into all areas of life.

4. Shape Your Body the Right Way

Forget the myth that lifting makes women “bulky.” Strength training helps you build lean muscle, increase metabolism, and create a toned, athletic shape. It’s a more sustainable, enjoyable way to change your body compared to endless cardio.

5. Join a Supportive Community

At a women-only gym like Lifting Ladies, you’ll train in a safe, welcoming space where form is prioritised, progress is tracked, and support comes from both coaches and fellow members. You’re not just lifting weights — you’re lifting each other up.

The Bottom Line

Every woman deserves to feel strong, capable, and confident. Learning to lift weights is the first step towards building that strength — both in the gym and beyond.

👉 Ready to get started? Explore our women’s-only gym memberships in Islington, or join our Learn to Lift program to build a solid foundation with expert coaching.