Women-only weight classes at 3-1-5 X-Force Health Club

Instructor Lydia at work

While membership in many gyms is split roughly 50/50 between men and women, a survey showed that women were more interested in fitness classes than men. This means that in some cases, women feel like certain parts of a health club — like free weights — are somehow off limits.

Now the 3-1-5 Health Club in Lancaster wants to encourage more women to join, and banish the misconceptions many people have about free weights.

Lydia Reynolds of 3-1-5 said, “A lot of women are discouraged from lifting weights because they think it’s all about muscle mass, with no other benefit.

There are many benefits to weights

“But we’re seeing women get so much more weight – yes, you can build muscle, but more than that, it’s a great tool for fat loss.

“Our Raise the Bar program takes place in the free weight area, where you go at your own pace, with full supervision, making it the right class for you, every time.”

What is Free Weightlifting?

If you’ve never done this before, don’t be discouraged. You start at a level you can handle and progress slowly using various types of equipment – within weeks weights you previously thought were beyond your abilities will become your norm.

Lydia, a fitness instructor and personal trainer at 3-1-5, runs a specialized strength training program just for women. She said: “I wanted to start the Raise the Bar program to help encourage women as they took their first steps into free weights.

“Lifting weights is good for everyone.

However, without the knowledge and guidance, it can be a bit nerve-wracking.

“These classes are your space, with a small group of like-minded women. You can learn the basics of using dumbbells, weight machines, and all types of equipment in the free weight area.

The four-week courses cover exercise and technique, covering all muscle groups, helping beginners develop their own confidence and prepare to train on their own.

Lydia added: “You might even meet a new gym buddy to work out with!”

Tracy was a recent “graduate” of the four-week course. She said, “I was completely new to free weights and didn’t know where to start.

“I felt intimidated to even get into the free weight zone. This class gave me so much confidence and showed me how to incorporate weight training into my fitness routine.

“Lydia is a friendly and supportive trainer and explained everything. I could feel an improvement in my form from the first session. I highly recommend this course, I learned a lot.


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