The 10 Week Build for Girls (Ages 13–17)

Build Confidence. Learn the Fundamentals. Create Healthy Habits for Life.

Social media is full of fitness advice, workout trends, influencers, and conflicting information. For many girls, it can be overwhelming trying to figure out what is actually helpful, what is safe, and what is simply designed to get views.

The 10 Week Build is a chance to give girls a trusted place to learn the fundamentals of training, nutrition, and recovery from a qualified coach in a supportive environment.

Working at the gym, we've noticed many high school girls are keen to train but often feel unsure about what exercises to do, how to use equipment correctly, or whether the information they're seeing online is accurate. This programme is designed to bridge that gap.

Over 10 weeks, participants will learn the foundations of strength training and healthy habits while developing the confidence to navigate the gym independently. Rather than following the latest trends, they'll learn evidence-based principles that will serve them for years to come.

What They'll Learn (15 mins education based, 30 minute workout):

• Week 1: Gym etiquette, safety, and how to use equipment correctly

• Week 2: Squat technique and lower body

• Week 3: Hinge movements and how to lift safely

• Week 4: Upper body push exercises

• Week 5: Upper body pull exercises

• Week 6: Core training and injury prevention

• Week 7: How to structure a gym workout

• Week 8: Training for sport, strength, and confidence

• Week 9: Nutrition and recovery basics

• Week 10: Putting it all together and building an independent gym programme

The Outcome:

Our goal is simple: for every girl to finish the programme feeling confident, knowledgeable, and comfortable in a gym environment.

Instead of relying on social media trends or copying what everyone else is doing, they'll understand the "why" behind their training and have the skills to make informed decisions about their health, fitness, and wellbeing for years to come.