It's 2025, and the old idea that strength training is just about lifting massive weights is long gone. On the contrary, training for strength is undoubtedly the smartest thing you can do for your body. Not only does it boost your energy, strengthen your bones, and build serious mental resilience and confidence, but it is also how you future-proof your health.

According to the Les Mills Global Fitness Report, strength training is now Gen Z’s number one group workout of choice. People of all ages are embracing weightlifting for its incredible benefits, which extend far beyond aesthetics, focusing on strength, balance, and mental well-being.

And social media confirms the obsession, with the hashtag #girlswholift racking up over 12.8 billion views on TikTok, and searches for “weightlifting routine for women” have jumped a staggering 350% in just a few months. The message is clear - you want smarter, safer, and genuinely enjoyable ways to build strength.

So, how do you find the strength training style that best suits your body and goals?

Quick Links:
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• The Four Foundations of Strength Training
• Fundamental Strength
• Weight Training
• Core Strength
• Explosive Strength
• Choosing the Right Strength Workout for You
• Other Workouts with Strength Elements
• How Often Should You Strength Train?
• Find Your Strong Today

The Four Foundations of Strength Training

1. Fundamental Strength

   
   Getting the basics right is one of the most important steps in your strength journey, and this involves understanding and nailing fundamental techniques. Fundamental strength movements like squats, lunges, and deadlifts can all help you move better in everyday life. Plus, they build coordination, improve stability, and strengthen your joints and bones.

   At Fitness First, we emphasise mastering form before adding weights (or as we would refer to it, load). Building this foundation helps reduce any risk of injuries and prepares your body for heavier lifts later on, which is something especially important as you age. 

   
   

2. Weight Training

   
   After mastering the fundamentals, you can begin lifting weights with a progressive approach. Traditional weight training with barbells, dumbbells, and free weights is highly effective for building muscle and confidence. Lifting heavier weights does not necessarily lead to increased bulk, but rather enhances strength.

   For women, cutting-edge research from experts like Dr. Stacy Sims confirms that to stimulate the central nervous system, lifting heavy is crucial, especially as estrogen levels fluctuate or decline (like during perimenopause). It’s not about "toning"; it's about building resilience and power.

   So it's amazing to learn that studies show that 81% of Gen Z gym-goers now use free weights, and are motivated by goals like strength, fitness, and stress relief.

   For beginners, our Fitness First certified trainers and Les Mills instructors can guide you on correct form and progressive overload. If your goal is to lose weight, reduce body fat, or boost metabolism, then weight training is one to incorporate into your practice. 

   
   

3. Core Strength

   
   One that’s often talked about but not always practiced is core strength. Having a solid, powerful core helps drive everything you do. This can be as basic as keeping a healthy posture and balance to boosting your performance and protecting you from injury. But don’t get us wrong, we’re not talking about superficial 6-pack abs. It’s beyond that: the group of muscles in our trunk (or central body part), which includes our abdomens, back, hips, and pelvis. We’re aiming for deep stability, not just aesthetics.

   At Fitness First, you can build this crucial strength through our Signature group fitness classes like Core and Core Flow Yoga or Les Mills Pilates™ and Les Mills Dance™. Whether you’re advanced or just starting out, improving your core endurance will transform your functional fitness. 

   
   

4. Explosive Strength

   
   Once you’ve nailed the basics, you can tap into power and speed through explosive strength training. These are high-energy movements in short-duration blasts such as box jumps, kettlebell swings, or weighted step-ups.

   According to Dr. Sims’ research, incorporating plyometric training (jumps and explosive movements) is vital for improving bone mineral density, which is a key health marker for women, especially around the onset of menopause when bone mass loss accelerates.

   Explosive strength builds incredible athleticism and reaction time, helping you move faster and perform better in any sport or activity. These dynamic sessions are suitable for members who want to push limits and boost both metabolism and sports performance. 

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Choosing the Right Strength Workout for You

Every type of strength training delivers benefits but the most effective one is the workout you’ll actually enjoy and stick with.

At Fitness First, we offer a variety of Signature and Les Mills™ classes and programs designed to help you train smarter and move stronger. Here’s a quick guide to help you find your perfect fit:

Fitness First Signature Class: BURN

Get ready to work, sweat, and feel the BURN. This high-intensity session uses specialist equipment such as the AirBike, Rower, and SkiErg to elevate your heart rate, build endurance, and boost metabolism, leaving calories with no chance.
Find your next BURN  class
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Fitness First Signature Class: SURGE

SURGE is designed to take your strength to the next level. This class combines compound barbell lifts, resistance training, and bodyweight movements for a powerful full-body workout. With progressive overload and timed intervals, SURGE builds both muscle and stamina - perfect for members who love to challenge their limits.
Step up to the challenge with SURGE
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Fitness First Signature Class: CORE

This focused workout is all about building deep abdominal and lower back strength for better posture, balance, and injury prevention. Using a mix of bodyweight exercises, controlled holds, and resistance techniques, CORE helps you move more efficiently in every aspect of training and daily life.
Learn more about CORE
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Fitness First Signature Class: HARDCORE OVERLOAD

HARDCORE OVERLOAD is where raw power meets precision. Expect explosive strength moves, heavy resistance training, and endurance circuits that push your limits. This class is designed to help you build serious muscle and mental resilience, combining strength, stability, and speed into one high-performance session.
Get powerful with HARDCORE OVERLOAD
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BODYPUMP™

A barbell-based workout using lighter weights and higher reps to tone and strengthen your whole body. The “Rep Effect™” formula focuses on time under tension for muscular endurance and fat-burning benefits.
Find a BODYPUMP class today
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LES MILLS GRIT STRENGTH

LES MILLS GRIT™ STRENGTH is a science-backed, high-intensity interval training workout that uses barbells, plates, and bodyweight exercises** to build explosive strength and burn calories fast. This short, sharp session is perfect for those who want fast results in minimal time.
Ready for Les Mills Grit Strength
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LES MILLS STRENGTH DEVELOPMENT

Progressive strength sessions focusing on controlled, heavy lifting for muscle growth and improved technique. This class is ideal for anyone serious about building power and confidence in lifting.
Find your next Les Mills Strength Development

Other Workouts with Strength Elements

At Fitness First, strength isn’t limited to lifting weights. You can build functional power through a mix of training styles:

• LES MILLS GRIT™ STRENGTH - High-intensity interval training (HIIT) with barbells and bodyweight moves.
• LES MILLS TONE™ - A balanced blend of cardio, strength, and core conditioning.
• BODYBALANCE™ - A restorative mix of yoga, Tai Chi, and Pilates to enhance flexibility and strength.

Including these classes to your gym routine or training program can help create a holistic, sustainable fitness journey.

How Often Should You Strength Train?

Research from the British Journal of Sports Medicine shows that just 30–60 minutes of muscle-strengthening activity per week can lengthen your lifespan and improve quality of life. The benefits are greatest when combined with aerobic exercise. (Read the full study here)

A well-balanced weekly routine could include:

• 2 strength sessions
• 3 - 4 cardio workouts
• 1 flexibility or mobility session

Avoid back-to-back strength training days to allow your muscles to recover and grow.

Ready to Find Your Strong?

Whether you’re stepping into the weights zone for the first time or refining your lifting technique, Fitness First has a strength solution for you. Explore our wide range of group fitness classes, or personal training - all designed to help you move better, feel stronger, and stay motivated.

• Join a Fitness First class today
• Book a free strength assessment with our expert trainers