SPC Women

An adaptive group training programme tailored for females

Improving your fitness through resistance, bodyweight and conditioning exercises over a 12 week period.

You will become part of our unique community on our private Whatsapp groups that provides you with the accountability and motivation to remain consistent throughout.

Out with the old, in with the new

Welcome to the biggest women’s group training community in West Sussex.

The SPC Women programme has evolved since 2016

Becoming a huge group of ladies from all different backgrounds and abilities that train in a community that fosters hard work, togetherness, confidence and creates long lasting results.

We go above and beyond to ensure members consistently turn up for each session.

We know how you feel.

The gym can be an intimidating environment

Especially when it comes to understanding what are the most effective exercises you can do to change your body or improve your fitness.

Accompany that with how comfortable the gym atmosphere makes you feel and whether you can train with others that’ll push you when you aren’t as motivated to go.

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).

Interested in joining our women's group training community?

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