Get Stronger. Feel Powerful.
Our 8-week She Lifts cycle is designed to take you from foundations to personal bests — safely, progressively and with purpose. Whether you’re new to lifting or building on experience, each week has a clear focus that builds confidence, strength and muscle.
She Lifts our signature class. While structured as part of a thoughtful strength training and conditioning programme, you’ll still be able to jump in any She Lifts class without feeling like you missed a beat. Structured focus with singular power!
Expect a supportive, empowering environment where lifting heavy is the vibe. Let’s level up together!
Week 1
Foundation
Build your base. Master the basics.
We focus on the key compound lifts — squats, deadlifts, presses and rows — with strong emphasis on technique and control.
Why this matters:
- Learn correct form from day one
- Reduce injury risk
- Build confidence under the bar
- Create a solid strength foundation
Perfect for beginners or anyone resetting their technique.
Week 2
VOLUME
More reps. More time under tension. More muscle stimulus.
We increase training volume to challenge muscular endurance and begin building lean muscle.
Benefits:
- Improves work capacity
- Builds muscle tone
- Enhances muscular endurance
- Develops discipline and consistency
You’ll feel the burn — in a good way!
Week 3
ENGINE
Strength meets cardio!
This week introduces conditioning-based sessions to elevate heart rate while maintaining strength work.
Benefits:
- Improves cardiovascular fitness
- Boosts calorie burn
- Builds stamina
- Enhances recovery between sets
Where strength and fitness really start working together!
Week 4
GAMES WEEK
Competitive. Fun. High energy!
Your first milestone in the programme. Team-based and individual challenges using strength and conditioning formats.
Benefits:
- Push beyond comfort zones
- Build community and accountability
- Develop mental resilience
- Increase total training volume
🏆 You’ll train harder than you ever thought you could!
Week 5
AThletic
Move like an athlete
Functional strength, explosive work and multi-directional movement patterns.
Benefits:
- Improves coordination and agility
- Builds functional strength
- Enhances cardiovascular endurance
- Develops power and control
Explosive power that translates into real life!
Week 6
Hypertrophy
Focused muscle building.
Slower tempos, controlled reps and progressive overload.
Benefits:
- Increased muscle definition
- Improved metabolic rate
- Stronger mind-muscle connection
- Noticeable physical change
💪 This is where physique changes begin to show!
Week 7
STRONG
Lift heavier. Move with intent.
Lower reps, heavier loads, high focus on strength output.
Benefits:
- Builds raw strength
- Improves bone density
- Increases confidence under heavier weights
- Prepares you for peak performance
Feel strong and powerful!
Week 8
PB WEEK
Test your personal best on key lifts! This is what we’ve been building towards!
Benefits:
- Measure progress objectively
- Build confidence in your strength
- Celebrate growth
- Reset goals for the next cycle
🏆 Proof of what structured training can deliver!
Strength Training That Works
Research-proven methods. Expert coaching. Real results.
Questions?
We’ve got answers
Do I need to wait for the new 8 week cycle to start for me to join?
I’ve never lifted weights before. Is this really for beginners?
What if I'm already experienced, will I still benefit from the She Lifts programme?
Contact
Unit 2D, 2 Atlip Road Wembley HA0 4LU
info@fitlab23.com
07916167203