Women's Strength Training
Introduction to Weightlifting
𖡡 Surf City, NC
New client onboarding program. Learn the lifts. Learn the program. Change starts here.
Why Start With Onboarding
Start Strength Training the Right Way
Starting weightlifting can feel intimidating — especially if you’ve never done it before.
At LightHouse Women’s Weightlifting, our Onboarding Program helps you:
Learn proper lifting technique
Understand how workouts are structured
Build confidence in a supportive, women’s-only environment
Every session is fully coached — you’re never left guessing what to do.
Your Onboarding Plan:
STEP 1: WEEK 1 & 2Learn the fundamentals ↓
4 Onboarding sessions (60 minutes each)
Learn proper form and foundational lifts
Train in a supportive, beginner-friendly environment
Receive personalized coaching
Build confidence before entering group classes
STEP 2: WEEK 3 & 4Transition to Small Group Training ↓
4 Small Group Training sessions
Coach-led from start to finish
Apply what you’ve learned with guidance
Train alongside other women at a similar level
STEP 3: WEEK 5Continue building strength ↓
Move into Personal Training, Small Group, or Group Training
Follow structured programming that builds over time
Stay consistent with a plan that fits your schedule
Keep progressing without starting over
Who This Is For
This program is perfect for you if:
• Your’e new to weightlifting
• Want coaching and guidance every step of the way
• You feel intimidated waking into a gym
• Want to learn proper form and technique
• You want accountability and structure
• Prefer a women’s-only gym environment
This program is designed to help you feel comfortable, supported, and confident — even if you’re starting from scratch.
Check out our other resources
The Sweat Collective:
• Sunday Night Walk / Ruck (Every Other Sunday) - No Cost
• Sunday Night Mat Workout (No Weights, Every Other Sunday) - No Cost
• Women’s Social Club Events
Weightlifting Tips & Exercise Flaws:
• 3 Things You Should Know About Weightlifting
• 3 workout flaws you might be making
What Women Say
Real Women. Real Results.
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“I had no previous weightlifting experience. From the start I felt comfortable and supported in an initially unfamiliar environment..”
- Amy P.
⭐️⭐️⭐️⭐️⭐️
“Gathering the courage to walk into LightHouse was the best thing I’ve ever done — for myself and for my family. ”
- Lindsay S.
FEATURED RESOURCE
🎧 Listen to “Allison’s Plank Prescription”
Why Strength Training Changes Everything
How Allison Got Stronger Than Ever at 35
After years of believing workouts had to be sweaty and exhausting to be effective, Allison discovered something much simpler that actually delivered results.
Lift heavy. Eat well. Get your steps in.
Three days of strength training each week helped eliminate her back pain and put her in the best shape of her life.
What Happens After Onboarding
What Happens Next?
After completing Onboarding, you’ll transition into a training routine that keeps you progressing without starting over.
You’ll already know:
✓ How to lift safely
✓ What to expect in each session
✓ How to stay consistent
From there, you simply continue building strength with the right level of support for you.
Frequently Asked Questions
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It’s a beginner-friendly introduction to weightlifting. You’ll learn proper form, foundational lifts, and how workouts are structured, all in a women’s-only, coach-led environment.
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No experience is required. The program is designed to help beginners feel comfortable and confident before joining group classes.
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Sessions are coach-led and supportive. You may train one-on-one or alongside another beginner. Either way, you get personalized guidance.
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The program is 4–5 weeks, broken into three steps: Weeks 1–2 fundamentals, Weeks 3–4 Small Group transition, and Week 5+ continuing strength training.
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You’ll move into a training routine that keeps you progressing — Small Group, Group classes, or Personal Training — with a plan that fits your schedule.
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Yes, it’s a women’s-only environment, designed for comfort, confidence, and support throughout your strength training journey.
Start Your Strength Training Journey
You don’t need experience — just the right environment and guidance.
If you’re ready to feel stronger, more confident, and supported, this is the best place to start.