LIFT 4HER: Your First Step into Strength Training
Lift smart. Lift strong. Lift with confidence.
Starting out with lifting can feel a bit intimidating — we’ve all been there! Lift 4Her is all about making it simple, fun, and totally approachable. We’ll teach you the basics, help you get comfortable with proper technique, and build your confidence step by step. By the end of the program, you’ll leave with the knowledge to walk into any gym and train independently.
What is Lift 4Her?
Lift 4Her is a guided strength training course designed specifically for women who want to feel strong, confident, and capable in the gym. Whether you’ve never touched a barbell or just want to improve your form and build independence, this course will give you the skills and knowledge to train safely and effectively—for life.You’ll work 1-on-1 with a certified personal trainer in our private, female-only facility and receive a custom lifting program to follow each week.
Who Is This Program For?
Lift 4Her is perfect for women who:
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Feel intimidated or unsure how to lift weights safely
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Are new to barbell training and want hands-on coaching
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Want to learn proper form and technique
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Are ready to gain confidence and strength
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Prefer a supportive, women-only environment
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Want to stop guessing and start progressing
Our Program Includes:
✓ Weekly Coaching Sessions
In-person coaching to learn and master each lift, improve form, and get feedback.
✓ Gym Confidence Curriculum
Education on warm-ups, tracking your sessions, progressive overload, and much more.
✓ Learn proper lifting form & technique
We will teach you how to lift a barbell, how to use machines (squat, deadlift, bench, row, etc.)
✓ Personalised Lifting Program
At the conclusion of these sessions you will receive your own training program.
✓ Nutrition Guidance
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✓ Lifetime Skills
You will leave with the knowledge to walk into any gym and train independently.
Find The Option That Best Suits You:
LIFT 4HER: INTENSIVE
Duration: 6 Weeks
Includes 3 Weekly Personal Training Sessions ✓
Fast-track your progress with frequent, hands-on sessions. Perfect if you want to build technique and confidence quickly in a supportive environment.
Price: $230 / week
Pay Upront & Save (Total $1350)
LIFT 4HER: ACCELERATE
Duration: 8 Weeks
Includes 2 Weekly Personal Training Sessions ✓
A steady, structured program that balances learning with practice. Ideal for beginners who want consistent guidance without overwhelming their schedule.
Price: $160 / week
Pay Upront & Save (Total $1200)
LIFT 4HER: EVOLVE
Duration: 12 Weeks
Includes 1 Weekly Personal Training Sessions ✓
Learn at your own pace with weekly sessions focused on mastering fundamentals. Great for those looking for gradual progress and long-term confidence in the gym.
Price: $90 / week
Frequently Asked Questions:
Do I need any experience?
Nope! This course is designed for beginners and women with minimal lifting experience.
What if I’ve lifted before?
Great! We’ll assess your current level and tailor your plan to challenge and educate you where you are.
Is this open to non-members?
Yes! As long as you sign up for this program, you don’t need a full gym membership.
Can I train in the gym outside of my sessions?
If you'd like to use the gym outside of our sessions you will need to become a member of 4Her Fitness. We are happy to assist you with this and provide you with programming outside of our sessions.
