SPC Women

Structured strength training for women who want to feel stronger, fitter and more confident.

SPC Women is our structured 12-week strength and conditioning programme, designed to help women build strength, improve fitness and train consistently in a supportive environment.

Sessions combine progressive resistance training with conditioning, with coaching throughout to help you move well, train confidently and continue progressing.

Some members want to get stronger. Some want to improve their fitness. Others simply want to feel healthier, more confident and more capable in everyday life.

Whatever the starting point, the aim is the same: train properly, progress over time and enjoy being part of the process.

Strength training has changed

SPC Women has grown into a large and established training community made up of women of different ages, backgrounds and abilities.

SPC Women has been evolving since 2016

What started as a small group has developed into one of the biggest communities within SPC.

The programme has evolved over the years, but the fundamentals remain the same: progressive strength training, purposeful conditioning, quality coaching and a supportive environment where women can challenge themselves without feeling judged or intimidated.

Consistency matters — and we make it easier to keep turning up.

A gym environment you can feel comfortable in

Set training times, familiar coaches and a strong group atmosphere help make training part of your weekly routine rather than something you constantly have to motivate yourself to do.

For a lot of women, the traditional gym environment can feel intimidating — particularly if you’re unsure what exercises to do, how much weight to use or whether you’re training effectively.

SPC Women removes that uncertainty. Your session is planned, the coaches are there to guide you and you’re training alongside other women with the same goal of becoming stronger, fitter and more confident.

You don’t have to arrive already knowing what you’re doing. You just need to be willing to learn and train consistently.

I joined SPC three months postpartum and I have genuinely felt so looked after by all the coaches. The group training gives a real buzz and everyone is really lovely Gina Koroknai • SPC Women Member

I was looking to build strength following surgery and went to Michelle for PT sessions. She soon recommended the women's sessions and now I'm hooked! Such an amazing group of like minded women all building strength in an inclusive and fun environment. Davina Warwick • SPC Women Member

I've dabbled in and out of exercise for years; three years ago I started PT and then joined group training and have stuck with it ever since! I'm healthier and happier than ever. I owe SPC everything Maureen Smyth • SPC Women Member

I never thought that in my 50's I would be craving my early morning gym fix! Having always been completely intimidated by the stereotypical gym environment, SPC are absolutely more than a gym - therapy for the mind, body & soul. Love it! Maria Beckett • SPC Women Member

Frequently Asked Questions

Find the answers to the most frequently asked question here but if you can’t find what you’re looking for get in touch and we’ll be happy to help!

How many sessions a week should I do?
SPC Women run on a 2x per week training schedule. Some members opt to do 3x sessions a week and attend the Saturday morning group additionally as well as the Tuesday/Thursday morning or evening groups.
What days do SPC Women run?
Tuesday and Thursdays at 6.30am & 10.30am for the morning groups and 6pm & 7pm for the evening groups. There is also a Saturday morning group at 8am.
How many coaches instruct each session?
We team teach every session which means we have between 2-3 coaches per hour of group training. This has shown to improve the quality and atmosphere of the session.
How many women are in each group?
We limit the number in each group to around 20 members for both the morning and evening sessions. This ensures the quality of our coaching remains high and we can give the best service possible.
What if I have never performed this type of training before?
We scale all our sessions and focus on the technical aspects of each exercise, particularly with our newest members. If you are thinking of joining SPC Women but have not trained for a long period of time, we may recommend some personal training sessions prior to starting the group to get you fully up to speed and more confident with this style of training.
Why do we focus on this type of training?
Muscle mass and strength starts to decline with age (sarcopenia). If we do not prioritise our muscle strength when we are younger, then the risks of muscle loss multiply and are harder to overcome as we age. Loss of muscle mass is predictive of a shorter lifespan, decreased recovery from surgery, neurological decline, chronic illness and chronic inflammation. This type of training can improve blood glucose levels, improves your metabolic health and fitness, reduces the feelings of fatigue and makes you look awesome!
What type of training is involved in SPC Women?
We perform around 80% resistance exercises (think kettlebells, dumbbells, barbells, cable machines etc) and 20% conditioning exercises (sled, assault bikes, ski ergs, rower, watt bike, battle ropes, sandbags etc).

Ready to start training with SPC Women?

If you’re looking for structured strength training, expert coaching and a supportive group environment, get in touch to find out about the next SPC Women phase and current availability.

Enquire About SPC Women