Maximise Hypertrophy and Bone Density: Science-Backed Strength Training Programs

Forget the old fitness playbook. We're in 2025 now, and getting strong isn't just about endless cardio or achieving a certain look, it’s truly about ageing well and future-proofing your entire health. Regardless of age, gender, and stage of life you’re at, strength training is the smartest investment you can make in your body.

With strength training, you are immediately boosting your energy, fortifying your bones, and giving yourself incredible mental resilience. But don’t just take our word for it: The data confirms this shift. According to the Les Mills Global Fitness Report, strength training classes are now the top group workout choice for Gen Z globally. This means people of all ages are moving toward functional wellness and away from purely aesthetic goals.

And we even see this across social media: the hashtag #girlswholift is huge, clocking over 12.8 billion views on TikTok, and searches for "weightlifting routine for women" have jumped an impressive 350%. Truthfully, we cannot be more excited with this message getting louder and clearer: you want smarter, safer, and genuinely effective ways to build real strength.

And we're here to help.

So, which type of strength training is going to get you to your specific goals?

Contents

• The Four Pillars of Power
• Pillar 1: Weight Training (Go Heavy!)
• Pillar 2: Explosive Power
• Pillar 3: Non-Negotiable Core Strength
• Pillar 4: Fundamental Movement
• Find Your Perfect Strength Class
• How Often Should You Train for Strength?
• Ready to Get Strong?

The Four Pillars of Power

A complete strength journey here at Fitness First is built on four distinct pillars. We focus on ensuring you have maximum power, stability, and balance.

1. Pillar 1: Weight Training
   
   

   This is where the muscle gets built. Using traditional equipment like barbells, dumbbells, and free weights is the most efficient way to see significant strength gains and feel more confident. The data shows that 81% of Gen Z gym-goers are already on board with free weights, motivated by physical strength and stress relief.

   For women especially, it's important to understand the science behind this. Expert exercise physiologist Dr. Stacy Sims strongly recommends that women regardless of age, lift heavy. This heavy lifting is vital for stimulating the central nervous system and mitigating hormonal changes, like the drops in estrogen during perimenopause. It's channeling our focus to build resilience and power for longevity, not aesthetics.

   Our certified Fitness First trainers and Les Mills instructors are here to make sure you nail the correct form and apply progressive overload (safely increasing the weight) to support muscle growth (hypertrophy) and keep your metabolism high.

    

2. Pillar 2: Explosive Power

   Once you've gotten more comfortable with using weights, it’s time to tap into speed and power with explosive training. Explosive training is exactly what it sounds like: Quick bursts of high energy, like box jumps, kettlebell swings, or weighted step-ups. These dynamic moves drastically improve your athleticism and reaction time.

   Again, Dr. Sims’ research is key here - using plyometric training (jumping drills) is essential for women. It’s the best way to improve bone mineral density, which is a crucial health marker, particularly as bone mass loss can accelerate after menopause.

    

3. Pillar 3: Non-Negotiable Core Strength

   We often talk about the core, but it's more than the six-pack abs that gets all the attention. Our core is our entire center. A strong core (abdomen, back, hips, and pelvis) powers everything you do. It supports posture, prevents injuries, and maximises athletic performance. We’re targeting deep, functional stability.

   You can build this crucial power in targeted group classes like our Signature Core, Core Flow Yoga, and Pilates, or Les Mills Dance™. Improving your core endurance can be truly transformative for your functional fitness.

    

4. Pillar 4: Fundamental Movement

   If you're new to strength training or weight lifting, you absolutely have to start here. Mastering fundamental movements like squats, lunges, and deadlifts, form the base of your long-term strength. They build coordination, stability, and safely prep your joints for heavier work.

   At Fitness First, we enforce perfect form before load. This initial commitment to technique is what saves you from injury and lets you keep progressing safely for years.

    

Find Your Perfect Strength Class

Let's be honest, the most effective workout is the one you actually enjoy and stick with. Here are a couple of our Signature and Les Mills™ programs designed to make you stronger: 

Fitness First Signature Class: HIIT X STRENGTH
This is where the basics of weight workouts turn into HIIT sessions. Intense bursts of explosive exercises and weight lifting to keep the heart pumping. Build endurance and improve your metabolism.
Find A HIIT X STRENGTH class

BODYPUMP™
The global favourite, using a barbell with lighter weights and high reps (The “Rep Effect™”). This method focuses on time under tension to build muscular endurance, overall tone, and great fat-burning benefits.
See BODYPUMP Schedule

View the full range of classes at Fitness First

How Often Should You Train for Strength?

Good news: you don't need to live at the gym. Research from the British Journal of Sports Medicine indicates that just 30–60 minutes of muscle-strengthening activity per week can boost your lifespan and quality of life. The best results happen when you combine it with aerobic exercise.

A high-performance weekly routine could look like this:

• 3+ strength sessions (focusing on heavy/quality lifts)
• 3 - 4 cardio workouts (mixing low-intensity and high-intensity)
• 1 flexibility or mobility session

Always ensure you get proper sleep, schedule in rest days and avoid back-to-back heavy lifting sessions. Your muscles need that recovery time to grow.

Ready to Get Strong?

Whether you're picking up your first dumbbell or seriously refining your powerlifting technique, Fitness First has the programs and expert trainers to support you. Let us help you unlock your true potential.

Book your free trial today