How do I start strength training after 50?

Start with a beginner programme that teaches the foundations: safe technique, how to choose your weights, and how to progress gradually. That is what Hidden Strengths 1.0 does over 6 weeks and 12 sessions, in a small group of up to 10 women at Rise Fitness in Crouch End.

Do I need experience to start strength training?

No. The programme is built for beginners, including women who have never touched a barbell, and for women who lifted years ago and want to learn it properly.

Is strength training safe with osteoporosis or osteopenia?

Strength training is widely recommended for bone health, but the right approach depends on you. Women with osteopenia, osteoporosis, arthritis or an injury are welcome. Please email me before booking, using the “Send email” button on this page, so I know how to adapt the exercises for you. If you have a medical condition, check with your GP to be sure this programme is right for you.

Is this strength training programme only for women over 50?

It is designed for women over 50, and women over 40 are also welcome.

What if I miss a session?

It’s fine to miss a few. You need to attend at least 9 of the 12 sessions, and be there for the first session. I recommend the whole first week so you get the foundations properly. The first session is essential so the group can progress together, and so you can progress individually.

What if I can’t do an exercise?

That’s part of what you’ll learn. Every exercise can be adapted or substituted for your body.

What should I wear to strength training?

Comfortable clothes you can move in. We typically train barefoot or in socks. I recommend barefoot shoes, but they’re not essential to begin with. Socks are fine.

A notebook and pen, a water bottle, therapy balls and a calisthenics resistance band. I’ll send details when you sign up.

How long is each session, and how big is the group?

Each session is 75 minutes, with a small group of up to 10 women so you get individual guidance.

Where and when does the programme run?

At Rise Fitness in Crouch End, North London, on Tuesdays and Fridays at 7pm, from 27 October to 4 December 2026.

Beginner Strength Training for Women Over 50 in Crouch End

Learn to lift weights safely, and carry it for life.

Tuesdays and Fridays at 7pm · Starts Tuesday 27 October 2026 · £497 for 12 sessions

Hidden Strengths 1.0 is a 6-week beginner strength training programme for women over 50 (women over 40 are also welcome), in a small group of up to 10 women at Rise Fitness in Crouch End, North London. It is taught by Anita Goa, a Level 4 Strength & Conditioning Coach.

Strength training doesn’t have to be intimidating or confusing. Taught clearly and progressively, it supports your life instead of becoming another thing you “should” do.

In 6 weeks you’ll learn how to train safely, and why you’re doing what you’re doing. You’ll leave more confident in the exercises, and more confident in yourself.

What you’ll learn

Safe technique with dumbbells and barbells
The foundations of strength training: squats, lunges, hinges (deadlifts), pushing, pulling, carrying and core stability
How to choose, progress and adapt your weights
How to swap out exercises that don’t work for your body
How to balance effort and recovery around real life, alongside your yoga, pilates, running or other movement
Mobility, and your first steps in jump training

What you leave with

A strength training programme you can use at home, in a gym, or in a strength class at Rise
The understanding to keep progressing it on your own
Confidence in your exercises, your body and yourself

See Hidden Strengths

Gallery

Preview imagery matches your class card. More photos coming soon.

Women strength training with dumbbells at Rise Fitness, Crouch End

Why strength training matters in midlife

Strength, bone density and energy often shift in midlife, and many women worry about muscle loss (sarcopenia) or bone health. Strength training is one of the most evidence-led ways to support healthy ageing. Taught calmly and progressively, it becomes a source of confidence, not pressure.

Is this strength training programme right for you?

Yes, if you:

are over 50 (or over 40, you’re welcome too)
have never lifted weights, or lifted years ago and want to learn it properly
want to understand the “why” behind each exercise
want to feel capable, strong and at home in your body
can commit to two sessions a week for six weeks

Not if you:

want a drop-in class (you need to attend at least 9 of the 12 sessions, including the first, so we build the foundations together)
want intense, sweat-only workouts
have weight loss or aesthetics as your main goal
want follow-along workouts without learning the foundations behind them

Programme details

Programme: Hidden Strengths 1.0, beginner strength training for women over 50
Format: 12 sessions over 6 weeks, small group of up to 10 women
When: Tuesdays and Fridays, 7pm, 75 minutes per session
Dates: Tuesday 27 October to Friday 4 December 2026
Where: Rise Fitness, Crouch End, North London
Price: £497 (includes individual guidance and modifications during each session)
Experience needed: None

What a past participant said

“It has changed my perception of my own body and what I am capable of. What I valued most was the personal care and attention, the clear instructions, and the attention to detail with the exercises. Anita taught me so much about body awareness and alignment.
Do it! It’s the best decision I made.”

Feona, 55

Meet your coach, Anita Goa

Anita is a Norwegian American who spent over 20 years working in fitness and yoga in New York. She moved to London with her family 12 years ago, for the lifestyle and to be closer to Norway. At 56, she is a yoga teacher and strength and conditioning coach who believes ageing is a gift, not a limitation.

Level 4 Strength & Conditioning Coach
Yoga teacher for 30 years
Over 20 years in fitness and yoga in New York
Published author (2003)

Anita Goa, Hidden Strengths coach, at Rise Fitness, Crouch End

Anita Goa coaching strength training at Rise Fitness, Crouch End

At 50, after a herniated disc, spinal stenosis and sciatica, she committed more deeply to strength training. It changed how she trusts, supports and lives in her body. Hidden Strengths grew from that experience and from decades of yoga, strength training and teaching. She created it so more women can learn the same skills and feel empowered as they age.

Empowered ageing is about how you want to feel, move, live and experience yourself every day, for life.

Learn more at www.anitagoa.com

Frequently asked questions

Start with a beginner programme that teaches the foundations: safe technique, how to choose your weights, and how to progress gradually. That is what Hidden Strengths 1.0 does over 6 weeks and 12 sessions, in a small group of up to 10 women at Rise Fitness in Crouch End.