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If this sounds like you...
If you’ve been thinking about starting strength training but:
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The weights area feels intimidating
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You’re unsure about proper technique
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You’re worried about injury
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You haven’t trained in years and don’t know where to begin
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You’re not alone.
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Strong Foundations was created specifically for ladies and gents who want to get stronger — but want to do it properly, safely, and without feeling overwhelmed.
What Is Strong Foundations?
Strong Foundations is a 4 week small group training programme designed to teach the fundamentals of strength training using barbells and other free weights.
Sessions are professionally coached and limited to just six people, so you receive individual attention within a supportive small group environment.
This isn’t about bootcamps or high-intensity circuits with 30 people packed in like sardines.
It’s about you receiving good quality coaching and learning how to lift well.
What You’ll Learn
Over four weeks, you’ll develop confidence in the key movement patterns of strength training:
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Squat
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Hinge
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Push
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Pull
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Core bracing
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You’ll learn how to:
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Use barbells, dumbbells and kettlebells safely
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Adjust exercises around your body and any limitations you might have
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Progress at a pace that suits you
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Train with confidence rather than second-guessing yourself
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By the end of the programme, you won’t just feel stronger — you’ll understand what you’re doing and why.
Why Small Groups Matter
Every session is capped at six participants.
That means:
You won’t be lost in a crowd
Technique is closely monitored
Exercises are adapted around you
You’ll feel supported, not exposed
You’ll train alongside others who are at a similar stage to you — beginners or returners — creating a positive and encouraging environment.
Who This Is For
✔ Ladies and gents aged 25 - 60
✔ Complete beginners to strength training
✔ Those returning after time away from training
✔ Anyone who wants structured, professional coaching
Who This Is Not For
✘ Advanced lifters looking for high-performance programming
✘ Competitive athletes
✘ Those wanting 1-2-1 private coaching
✘ Burpee lovers
The Practical Stuff...
Location: Restore Hope, Amersham (next to the fire station)
Duration: 4 weeks
Frequency: 2 sessions per week
Session Times:
Mondays & Thursdays
17:30 – 18:15
18:15 – 19:15
19:15 – 20:00
Tuesdays & Fridays
06:15 – 07:15
07:15 – 08:15
08:15 – 09:00
09:15 – 10:15
10:15 – 11:00
Maximum 6 participants per group
The outcome
Imagine walking into a gym and knowing exactly what to do.
No second-guessing.
No avoiding equipment.
No feeling out of place.
That’s what Strong Foundations is designed to give you.
A confident starting point.
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Or, if you prefer, you could take one of the full time spots on my client roster and become a permanent member of The LC!
What you need to do next...
Spaces are limited to maintain coaching quality.
If you’ve been waiting for the right time to begin, this is it.
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Click the button below to send me an email and get the ball rolling...
Questions? Get in touch and I’ll happily talk it through with you. Drop me an email with your question or if you prefer, your phone number and I'll give you a call to discuss.
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FAQs
I’ve never lifted weights before — is this really for me? Yes. The programme is designed specifically for beginners. No prior experience required. Everything is taught step by step.
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What if I have injuries or physical limitations? Everything is adapted around you. You won’t be forced into movements that don’t suit your body. Coaching is individualised within the group setting.
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Am I too old to start strength training? Absolutely not! Strength training is beneficial at any age. In fact, building strength is super important as we get older for joint health, balance, and independence.
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Will I be the weakest person there? Everyone on Strong Foundations is either new or returning after a break. Sessions are capped at six to ensure support. Progress is individual — not competitive.
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Do I need to be fit before I start? No. You start at your level. The programme builds fitness progressively.
​How much is STRONG FOUNDATIONS? The 4 week SF programme is £199.
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Do I have to stick to the same timeslot each week? Nope! You can chop and change one week to the next.
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Do I have to start on a set day? No. You can start whenever suits you and your 4 weeks will start from the date of your first session.
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I'm away for a few days during the 4 weeks, can we work around that? Absolutely! Any time missed will be added to the end of your original end date.
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What happens after the 4 weeks? You'll have the tools needed to go solo or you can choose to stick around at The LC longer term. Membership starts from £159pcm.