Ladies Who Lift · 6 week small group strength course
Tired of trying to lose weight
instead of feeling strong?
A 6 week ladies only strength course in Cardiff. Learn to squat, bench and deadlift properly with a coach on every rep. For women aged 20 to 60. No experience needed.
2 coached sessions a week Squat, bench, deadlift Beginners welcome Colosseum Gym, Cardiff
Sound familiar?
You know lifting is good for you. Nobody ever showed you how.
The free weights area feels off limits
You stick to the machines and the treadmill because at least you know what you're doing there. The barbells are for other people.
You've tried, and your back or knees paid for it
A YouTube video, a programme from an app, a few sessions that felt wrong. Nothing to tell you what to fix.
1 to 1 PT is too much money for too little
You don't need someone counting your reps for £50 an hour. You need to be taught the lifts, once, properly.
How it works
Six weeks. Three lifts. A coach who sees everything.
Every session is coached live by Chrissie, in a group small enough that nobody gets missed. You learn the squat, bench press and deadlift from the ground up, then load them week by week.
Week 1: Set up and move
How to brace, where the bar sits, what your feet do. Light weight, lots of feedback. You leave knowing what a good rep feels like.
Weeks 2 to 5: Build
Each lift gets its own focus week. Weight goes up in small steps. You track every set on paper so you can see it move.
Week 6: Test
Heavier than you've ever gone, with a coach beside you. Most people hit a number on day 42 they didn't think was possible on day 1.
From past groups
What the women who've done it say
“These 6 weeks have totally changed my feelings about the gym and I feel more able to step into any space and know what I’m doing now. It’s been a real changer for someone who has anxiety in the car park and in the past turned around and gone home!”
“Since joining Chrissie at the gym, I’ve lost weight, built strength and gained confidence. At 52, I’m proof that it’s never too late to invest in yourself and feel stronger, fitter and healthier. If you’re thinking about giving it a go, I’d definitely recommend it.”
“Lifting weights and laughing alongside fabulous women is something I look forward to every week. Chrissie is the best, so supportive and knowledgeable. After multiple surgeries I was nervous about what I was capable of, but now I’m stronger than ever!”
Your coach
Chrissie Richardson BSc
Women's strength coach based in Cardiff. Chrissie went from training for how she looked to falling in love with lifting, and now runs Ladies Who Lift so other women get the same thing without years of guessing. Her whole job is watching women realise they are capable of far more than they thought.
- Coaches every session herself. No hand-offs.
- Welsh record holder and a 175kg deadlifter, so she knows what the bar feels like at every stage.
- BSc qualified. Mentored by a powerlifting coach with 15 years in the sport.
- Based at Colosseum Gym, Cardiff
The course
Ladies Who Lift
- 6 weeks, 12 coached sessions (2 a week, or a once a week Tuesday morning option)
- Small groups, so nobody gets missed
- Squat, bench press and deadlift taught from scratch
- Printed tracking sheet so you can watch your numbers climb
- Ladies only, women aged 20 to 60
- No gym membership needed
- Next course starts w/c 16 November at Colosseum Gym, Cardiff
Pick a slot: Mon & Fri 7 to 8am · Mon & Fri 6 to 7pm · Tue & Thu 4:15pm, 5:30pm or 6:45pm · Tue 10:30am (once a week). Groups are small and fill up. After November the next start is w/c 4 January.
Not sure it's for you? Fill in the form and Chrissie will ring you for a 10 minute chat before you commit to anything.
Questions people actually ask
Before you decide
When does it start and what times are there?
The next course starts the week of 16 November. Slots: Monday and Friday 7 to 8am or 6 to 7pm; Tuesday and Thursday 4:15 to 5:15pm, 5:30 to 6:30pm or 6:45 to 7:45pm; or a once a week option on Tuesdays at 10:30am. Later courses start w/c 4 January, 15 February, 5 April, 24 May, 5 July, 23 August and 4 October.
I've never touched a barbell. Will I be the only beginner?
Most of the group will be. The course is built from the empty bar up, and nobody is expected to know anything on day one.
Will I get bulky?
No. Six weeks of strength training does not put muscle on anyone fast enough for that to be a risk. What it does do is make you stronger, more stable and more confident in the gym.
I've got a dodgy back / knee / shoulder.
Tell Chrissie on the call. Most things can be worked around, and learning to lift properly is often what fixes them. If it genuinely isn't safe, she'll tell you.
What if I miss a session?
No problem. Every session’s programme is available for you to complete in your own time, so you never fall behind the group.
Do I need to be a member of the gym?
No. The course price covers everything. You don’t need a Colosseum Gym membership to take part.
What happens after the 6 weeks?
You'll be able to walk into any gym and train the three lifts on your own. If you want to keep going with Chrissie there are options, but there's no obligation and no upsell during the course.
Save my place
Tell Chrissie a bit about you
She'll ring you within 24 hours to answer your questions and, if it's a fit, hold your spot.