Women’s Strength · Three-Week Series
Intro to
Weightlifting
Learn to lift with confidence. This small-group series walks you through proper technique from the ground up with personalized coaching and a supportive room that actually feels like yours.
Format
Small group
Schedule
Tues & Thurs
Duration
3 weeks
Why this class
Strength training designed to meet you where you are
Proper technique, not just reps
Most fitness classes teach you to move fast. We teach you to move well. Every session focuses on mechanics so you build strength safely and carry good habits forward.
A room small enough to matter
Small groups mean your coach sees you, not a crowd. You’ll get real-time feedback on your form and the space to ask questions without feeling like you’re holding anyone up.
Confidence you can build on
By the end of three weeks, you’ll know how to warm up, load a barbell, and train independently. This series is a starting point, not the whole journey.
What you’ll learn
Three weeks, six sessions, a foundation that sticks
Week One
The Foundation Lifts
- Hip hinge and squat mechanics
- Grip, stance, and body position
- Breathing and bracing under load
- Deadlift introduction
- Warm-up and cool-down routine
Week Two
Building the Pattern
- Barbell squat and hinge progressions
- Horizontal push and pull (rows, press)
- Loading the bar safely
- Reading your body — fatigue vs. form
- Programming basics: sets, reps, rest
Week Three
Putting It Together
- Full-session workout practice
- Troubleshooting your own form
- How to progress over time
- Training safely around pain or injury history
- Resources and next steps
Who it’s for
Made for women who’ve been told to wait – or never knew where to start
A lot of the women who come through our doors have a complicated relationship with exercise. Maybe you’ve been injured, recovered from surgery, navigated a postpartum body, or simply been given conflicting advice your whole life.
This class was built with you in mind.
“This series pairs naturally with physical therapy. If you’ve recently completed PT with us, this is a strong next step – your coach already understands what you’ve been working through.”
- Women new to free weights or the gym floor
- Anyone finishing or recently completed a course of PT
- Postpartum women cleared for exercise and ready for a structured program
- Women returning to training after a gap or injury
- Anyone who’s felt intimidated or out of place in a gym setting
- Women who want to lift but aren’t sure where to begin safely
Schedule & details
Classes Starting November 3rd
Space is intentionally limited. Call us to ask questions or hold your place in the series.
516-243-7041
Dates
Tuesdays & Thursdays,
Starting Nov 3
Location
Perspectives PT –
Port Washington, NY
Level
Beginner – no prior experience needed
About Us
Perspectives Physical Therapy is a physical therapy practice in Port Washington, NY specializing in Pelvic Floor and Obstetric Physical Therapy.
Office Address
10 Maple Street
Port Washington, NY
Hours
Mondays & Wednesdays: Closed
Tuesdays: 9:00am - 5:00pm
Thursdays: 9:00am - 6:00pm
Friday: 9:00am - 5:00pm
Join Our Newsletter
Sign up to receive news and updates.