● Online · Rise Crouch End
Beginner strength training for midlife women in North London at RISE Crouch End
Class type
Strength
Level
beginner
Duration
60 min
Instructor
Anita Goa
Feel capable, strong, confident — and truly at home in your body.
Hidden Strengths is a 4-week beginner strength training programme for midlife women at RISE Fitness in Crouch End, North London.
In just 4 weeks, you will learn the foundations of strength training and how building strength can support your body, mind and long-term health during midlife and beyond.
Strength training can feel intimidating, confusing or disconnected from yoga, pilates or running — but it does not have to. When strength is taught clearly and progressively, it supports your life rather than feeling like something you "have to do." Learn the foundations once, and carry them for life.
Preview imagery matches your class card. More photos coming soon.
You do not need another random workout routine. You need the foundations to build lifelong strength safely and confidently.
Many women notice strength, bone density and energy shift during midlife. Concerns about sarcopenia, osteopenia or osteoporosis are common — and strength training is one of the most evidence-led tools we have to support healthy ageing.
When it is taught calmly and progressively, strength becomes something that supports your life — not punishment or chasing exhaustion.
Hidden Strengths is a beginner programme for midlife women who want to feel stronger, steadier and more confident in their bodies — including many women over 50 who are new to weights or never learned structured strength work.
Over 4 weeks and 8 sessions, you move step by step from not knowing where to start to understanding how to train safely and confidently.
This is for you if you want to age with strength and independence; you practise yoga or pilates and know it is not enough on its own for bone loading; you value understanding why you are doing what you are doing; and you can commit to twice a week for four weeks to learn.
You will learn how to honour your starting point and progress safely; adapt training around energy, recovery and real life; integrate strength alongside yoga, pilates, running or other movement; and use effort and recovery in a sustainable way.
Hidden Strengths is a skill-based experience — not blindly following exercises. You will learn principles, safe technique and how to make informed decisions for your body, including confidence with dumbbells and barbells at beginner level.
Foundational movement patterns; compound work such as squats, lunges and hinges or deadlifts; pushing and pulling; carrying and core stability; progressive loading; and understanding effort and recovery — all with individual guidance and modifications where needed.
Anita is a 56-year-old yoga teacher and strength and conditioning coach who believes ageing is a gift, not a limitation.
She created Hidden Strengths from decades of yoga practice, strength training and teaching. After a herniated disc, spinal stenosis and sciatica in her 50s, she committed more deeply to strength training — not for aesthetics, but because it transformed how she trusted, supported and inhabited her body.
She wants more women to have access to those same skills and to feel empowered in their ageing process.
This may not be the right fit if you want dramatic results without consistency; you only want intense sweat-only sessions; your primary goal is rapid weight loss or aesthetics; or you want follow-along workouts without learning the foundations behind them.
£297. Early bird before 8 June: £277.
Maximum 10 women.
Email Anita at anita@anitagoa.com.
Eight sessions over 4 weeks — Tuesdays at 7pm and Fridays at 6pm, from 16 June 2026. Sign in and tap Book to request your place on the programme (Anita will confirm by email).
Tue 16 Jun
Hidden Strengths
19:00 – 20:00 · Anita Goa
10 spots left
Fri 19 Jun
Hidden Strengths
18:00 – 19:00 · Anita Goa
10 spots left
Tue 23 Jun
Hidden Strengths
19:00 – 20:00 · Anita Goa
10 spots left
Fri 26 Jun
Hidden Strengths
18:00 – 19:00 · Anita Goa
10 spots left
Tue 30 Jun
Hidden Strengths
19:00 – 20:00 · Anita Goa
10 spots left
Fri 3 Jul
Hidden Strengths
18:00 – 19:00 · Anita Goa
10 spots left
Tue 7 Jul
Hidden Strengths
19:00 – 20:00 · Anita Goa
10 spots left
Fri 10 Jul
Hidden Strengths
18:00 – 19:00 · Anita Goa
10 spots left
No previous gym experience is needed.
Hidden Strengths 1.0 is specifically designed as a beginner strength training program for midlife women and women over 50 who want to learn strength training safely and confidently.
Everything is taught step-by-step in a supportive small-group environment at RISE Fitness in Crouch End, North London.
You don't need to "get fit first" before joining. The program is designed to meet you where you are.
Yes — strength training during menopause is one of the most important things women can do to support long-term health.
During menopause and perimenopause, women naturally experience increased muscle loss, reduced bone density and changes in metabolism and recovery.
Progressive strength training is considered one of the most effective ways to support:
Hidden Strengths 1.0 is designed specifically with the needs of midlife women in mind.
That's completely okay — this is exactly why Hidden Strengths 1.0 exists.
Many women over 50 have never been properly taught how to strength train safely.
This beginner strength training program teaches you foundational movement patterns, lifting technique and strength training principles in a calm, supportive and beginner-friendly environment.
You'll learn:
No pressure. No intimidation. Just learning step-by-step.
That's a wonderful combination.
Yoga and pilates can greatly support mobility, flexibility, balance, breath and body awareness.
However, for midlife women, yoga and pilates alone are often not enough to fully support muscle mass and bone density as we age.
Progressive strength training is considered the gold standard for supporting:
Hidden Strengths 1.0 is designed to complement your existing movement practice — not replace it.
Many women find strength training actually improves their yoga, pilates, walking, hiking and everyday movement.
Yes.
Research consistently shows that progressive strength training is one of the most effective ways to support bone density, muscle mass and healthy ageing in midlife and beyond.
In this program, you'll learn the foundational skills needed to strength train safely and progressively so you can continue supporting yourself long after the 4 weeks are complete.
Consistency is key.
The goal isn't just short-term results — it's learning sustainable strength training skills for life.
The program is intentionally limited to a maximum of 10 women.
This allows for:
The small-group format helps ensure every woman receives coaching attention throughout the program.
Just bring:
All equipment is provided at RISE Fitness in Crouch End, including dumbbells, barbells and strength training equipment.
You do not need to bring any gym equipment or have previous gym experience.
Work with a dedicated coach on your goals, schedule, and movement, perfect alongside group classes.
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