O2 Training Centre

Strong Girls Summer: Learn to Lift 💪

A 4-week educational strength training program for girls ages 13–18 who want to learn how to lift safely, properly, and confidently.

This program is designed to EDUCATE young women on the fundamentals of strength training in a supportive small-group environment. Participants won’t just be told what to do — they’ll learn WHY they are doing it.

Led by Grace — Exercise Science graduate from Lethbridge Polytechnic and certified CSEP trainer — participants will build confidence in the gym while learning proper movement mechanics and training principles.

Participants will learn:
✔️ Proper lifting technique and gym safety
✔️ How to push, pull, squat and hinge
✔️ What progressive overload is and how strength is built
✔️ How to structure effective workouts
✔️ How to use gym equipment correctly
✔️ The fundamentals of long-term strength training

📅 SESSION 1:
Tuesdays & Thursdays
July 7, 9, 14, 16, 21, 23, 28 & 30
🕓TBD with group booking
🎟️ $149/session or $250 for both sessions

📅 SESSION 2:
Tuesdays & Thursdays
August 4, 6, 11, 13, 18, 20, 25 & 27
🕓TBD with group booking
🎟️ $149/session or $250 for both sessions

🏋️ 2 sessions per week
👥 Maximum 6 girls per group
👧 Ages 13–18
📍 O2 Training Centre

Participants may register for ONE session or BOTH.

Limited spots available. To register please email [email protected] or stop by in person between 4-8pm Monday to Friday.

If your training plan is only heavy lifting, you’re missing a piece.

Pilates definitely won’t replace your strength training.
But it will make you better at it.

We work on:
✔ core control
✔ shoulder stability
✔ hip strength
✔ movement precision

The result?

Better squats.
Stronger presses.
More control under load.

Friday Pilates – 5pm

A perfect complement to your lifting routine.