Strength Training Fundamentals

with Seema Chopra @active_shakti

Strength training is an art that requires careful attention to technique for safe practice and maximum benefit. Key advantages include:

  • Stronger bones: Enhanced bone density, reducing fracture risk.

  • Boosted metabolism: Increased muscle mass supports weight management.

  • Better heart health: Improved circulation and lower blood pressure.

Seema will guide you through essential movements like hinging, squatting, pushing, and pulling. Sessions are limited to 4 participants, ensuring personalised feedback and focused coaching for quicker progress and a supportive training environment.

Day: Wednesday’s

Time: 12pm–1pm

Duration: 8th January 2025 – 12th February 2025

(Drop-in not yet available)

If these dates do not suit you, why not register your interest for future dates. Click here

Week 1

Introduction and Fundamentals

Focus: Fundamentals of technique, safety, and proper form.

  1. Content: Bodyweight squats, basic hinging (hip hinge practice), and introduction to push/pull movements.

  2. Goal: Establish foundational knowledge and assess individual skill levels.

Week 2

Squatting and Hinging Mastery

Focus: Develop squatting and deadlift form.

  1. Content: Goblet squats and Romanian deadlifts with light weights.

  2. Goal: Improve lower body strength and movement patterns.l

Week 3

Upper Body Focus – Push and Pull

Focus: Pushing (push-ups, overhead press) and pulling (bodyweight rows).

  1. Content: Technique work and adding light resistance.

  2. Goal: Build upper body strength and ensure balanced muscle engagement.

Week 4

Core Stability and Compound Movements

Focus: Core strength and functional stability.

  1. Content: Planks, dead bugs, and an introduction to lunges and resistance band anti-rotation exercises.

  2. Goal: Enhance core stability to support main lifts.

Week 5

Progress and Power

Focus: Add complexity with dynamic movements and tempo training.

  1. Content: Controlled tempo squats and introductory power cleans (scaled down).

  2. Goal: Develop power and control in core movements.

Week 6

Review and Final Assessment

Focus: Combine all learned movements into a cohesive session.

  1. Content: A circuit-style review of squats, deadlifts, pushes, and pulls.

  2. Goal: Assess progress, provide personalised feedback, and offer guidance for future training.

  • Seema Chopra, a dedicated strength and conditioning coach, believes in equipping individuals with the necessary tools to continue their practice autonomously. With over 14 years of experience in the field, Seema's approach empowers all individuals to reach their fitness goals independently. She emphasises cultivating autonomy among her clients, ensuring they have the knowledge and confidence to sustain their training outside of formal sessions. Seema's commitment to providing comprehensive support extends beyond physical training, encompassing holistic wellness strategies tailored to each individual's needs. Through her guidance, clients not only achieve their immediate fitness objectives but also develop lifelong habits for sustained health and well-being.

Pricing

These sessions are each 60mins in length and the course is priced at £100 for 6 weeks. However, book 4 weeks before your course starts and enjoy a £15 Early Bird Discount automatically applied at checkout.

  • We have a strict latecomers policy. Latecomers will not be admitted any later than 5 minutes after the commencement of the session. Past this point, it will be disruptive for you to enter the room, and since you will not have warmed up properly, heading into class this late may also be damaging for your body. We recommend you arrive 5-10 minutes early so the class and your day can run on time.

  • Cancellations within 72 hours of the course starting will not be refunded.

    Cancellations outside of 72 hours of the course start will be refunded upon request, otherwise, the passes can be transferred to another course (or a later cohort of the cancelled course).

    There is no refund offered for missed sessions within the course.

    If we are required to cancel a class due to teacher illness, we will offer a make-up session the week following the last session of the course.

    The teacher may choose to cancel a course if a low number of people sign up. Please book in as early as you can to stop this from happening! Your pass will automatically be returned to your Mindbody account in this incidence. You can request a refund if you want one, otherwise, the passes can be transferred to another course (or a later cohort of the cancelled course).

Book your 6 week course here