Because I Can Fitness

Because I Can Fitness Physiotherapist and Physical Trainer focussed on weights and resistance training for all ages of females and children and for those with chronic conditions

So you have heard that lifting weights is good for you……but as a woman who has recently lost weight, lifting weights fee...
09/09/2025

So you have heard that lifting weights is good for you……

but as a woman who has recently lost weight, lifting weights feels like a confusing prospect even though all the advice is telling you it’s the next step.

First of all, congratulations! 🎉 You have worked so hard to get where you are, and that’s something to be proud of. But here’s the thing many women don’t realise: during weight loss, it’s not just fat you lose, some of that loss can be healthy muscle tissue too. To rebuild and protect that muscle, you’ll need to keep your high-protein diet and start lifting weights.

That’s where Ladies Who Lift comes in. 💪✨

✅ We teach you exactly how to lift safely and effectively.
✅ Rebuild lean muscle to support your metabolism and energy.
✅ Shape and tone your body so you feel confident in your new skin.
✅ Train in a friendly, supportive space made for women like you.

No more guesswork. No more “should I be doing this?” We’ll guide you every step of the way — so you can celebrate your results, protect your progress, and feel stronger than ever.

👉 Join Ladies Who Lift today and discover how empowering lifting weights can be.

Dowload the app, 🔗 in the bio and book your first session with us today 🏋🧡

08/09/2025

🔦 HIIT & LIFT: JUMP SQUATS FOR BONE POWER 🦴💥

It's time to introduce you to some of the moves we do in our super popular HIIT & LIFT sessions which combines strength and cardio together 🫁🫀💪

This week we have been jump squatting. Nothing fires up bones and powers like the Jump Squat. It’s not just cardio—it’s impactful training that helps build hip bone density, especially where women need it most.

📊 What the Science Says:
A randomized controlled trial found just 10–20 jumps twice daily for 16 weeks significantly improved hip density in premenopausal women compared to controls 🔗 PMID: 24460005

A 2024 meta-analysis highlights that jump training delivers targeted improvements at the femoral neck, a critical hip location for fracture risk 🔗 PMID: 38305252

👩 Dr. Vonda Wright (one of my social media faves) says it best:

“Bones are dynamic and adaptive… The more ‘good stress’ you can safely put on your bones, the more it triggers them to grow denser and meet the demand that’s put on them.” That means impact work like jumping both challenges and strengthens your skeleton—especially crucial when bone loss accelerates during perimenopause and menopause

Why Jump Squats Deserve a Spot:
🦴 Boost Hip Bone Density — jump landings offer osteogenic (bone-building) load where it matters most, protect future mobility and independence.
💥 Build Explosive Strength — train that power, landing softly and rising strong.
🫀 Elevate Athleticism & Heart Health — double-hit of strength and cardio in one move.

⚙ How to Jump Squat With Purpose:
Stand shoulder width, core braced.
Squat low, chest lifted, hips back.
Explode into a controlled jump.
Land softly, knees track forward, chest upright.

🚫 What to Watch For:
Heavy landings, keep them soft.
Knees collapsing in.
Control and form are stronger than speed.

This is why we weave moves like jump squats into our HIIT & LIFT sessions. Pairing powerful plyometrics with strength staples like sumo deadlifts and barbell squats. Together, they build strong muscles, strong hearts, and strong bones.

✨ HIIT like a girl. Lift like a girl. Jump for your bones. 👯‍♀️🔥

So you have heard that lifting weights is good for you……but as a woman who is managing a chronic medical condition, exer...
05/09/2025

So you have heard that lifting weights is good for you…

…but as a woman who is managing a chronic medical condition, exercise can feel baffling and even scary — even when every specialist is telling you it’s good for you.

I understand. As a physiotherapist, I’ve worked with many clients managing a wide variety of conditions — including Fibromyalgia, Chronic Fatigue Syndrome, Ehlers-Danlos Syndrome, hypermobility, osteoporosis, osteoarthritis, Stickler’s Syndrome, curvatures of the spine such as scoliosis and kyphosis, and both rheumatoid and psoriatic arthritis. I know how important it is that movement feels safe, supportive, and tailored to you.

Here’s the truth: movement is medicine. When done in the right way, strength training can become one of the most powerful tools in your health journey.

At Because I Can Fitness I meet you exactly where you are:

✅ Gentle, step-by-step coaching tailored to your needs
✅ Exercises adapted to your condition, your energy, your body
✅ A supportive space where you are listened to, not dismissed
✅ Building strength and resilience, one small win at a time

Lifting weights isn’t about pushing harder — it’s about moving smarter, regaining confidence, and giving your body what it can do today. Over time, those little steps add up to real change.

💪 You deserve to feel strong, capable, and in control of your health.

👉 Reach out and discover how movement really is medicine.

03/09/2025

INCLINE DUMBBELL ROWS: STRONG BACK, LESS STRAIN 💪✨

After standing rows and single-arm rows, let’s talk about one of my favourites for back training — the incline dumbbell row.

Why? Because it gives you all the strength and posture benefits of rowing without putting as much stress on your lower back. Perfect if you’re new to lifting, rehabbing, or just want variety.

💪 Why Incline Rows Are Brilliant:

✅ Back & Lats Strength — still builds your upper back, lats, and traps.
✅ Lower Back Friendly — chest supported by the bench = less pressure on your spine and oerfect for those of us who may have the odd twinge.
✅ Perfect for Muscle Focus — with stability sorted, you can really focus on pulling through your back, not swinging weights.
✅ Core Engagement Without Fatigue — your core still works, but doesn’t take over the whole lift.

🌍 Real-Life Benefits:

🛒 Better posture when carrying bags or kids.
🧍‍♀️ A stronger back = less day-to-day backache.

⚙️ How to Do Incline Rows Properly:

🔹 Set a bench at 30–45° incline
🔹 Lie chest-down, dumbbells hanging at arm’s length
🔹 Brace core, keep chest lightly on the bench
🔹 Row dumbbells back towards your waist, squeezing shoulder blades
🔹 Lower with control — no dropping or jerking

🚫 Common Mistakes:

❌ Pulling straight up to your shoulders — aim elbows back, not up
❌ Over-arching your neck or lifting chest off the bench
❌ Rushing reps — control = better results

💡 Pro Tip:
If your lower back gets tired in bent-over rows, swap in incline rows — you’ll still get all the back strength, minus the strain.

Want to train smarter, protect your back, and build serious pulling strength?
Come join LADIES WHO LIFT and let’s row our way to better posture & power 💪🔥

Lift like a girl. With the girls. 👯‍♀️

So you have heard that lifting weights is good for you……but as a woman who likes to know what she’s doing, you feel unsu...
02/09/2025

So you have heard that lifting weights is good for you…

…but as a woman who likes to know what she’s doing, you feel unsure. You don’t know how to lift properly, and you’d love to be taught the right way.

That’s exactly where Ladies Who Lift comes in. 💪✨

We specialise in teaching women how to strength train safely, confidently, and effectively. No guesswork, no intimidating gym bros, no wandering around the weights area wondering if you’re “doing it wrong.”

✅ Learn proper technique step-by-step
✅ Build strength without fear of injury
✅ Train in a supportive, encouraging space
✅ Feel empowered every time you walk into the gym

You don’t have to figure it out alone. We’ll show you how to lift with confidence — and actually enjoy it.

👉 Join us today and let’s turn that uncertainty into strength.

02/09/2025

🔦DUMBBELL ROWS: STRONG BACK, STRONG POSTURE 💪🔥

A strong back isn’t just about looking good, it’s about moving well, standing tall, and protecting your shoulders and spine.

That’s why we love dumbbell rows in our LADIES WHO LIFT sessions.

💪 Why Dumbbell Rows Work Wonders:
✅ Build Upper Back & Lats
Strengthens the muscles that keep your shoulders healthy and posture upright.
✅ Arm & Grip Strength - useful for all pulling movements.
✅ Core Stability
Especially in the single-arm version, your abs and obliques switch on to stop you twisting.
✅ Balance & Symmetry
Double rows build power evenly, while single rows help correct left/right imbalances.

🌍 Real-Life Benefits:
🛒 Carrying shopping bags without rounding your shoulders.
🧍‍♀️ Better posture = less slouching, more confidence.

⚙️ How to Do Them Right:
Double Dumbbell Row (Standing):
🔹 Hinge forward from the hips, back flat, dumbbells hanging at arms’ length
🔹 Core braced, chest proud
🔹 Row dumbbells to your waist, squeezing shoulder blades together
🔹 Lower slowly with control

Single Dumbbell Row:
🔹 Balance yourself and have the dumbbell in the opposite hand
🔹 Keep torso square, back flat, core engaged
🔹 Row dumbbell towards your hip, not your chest
🔹 Lower slowly — no swinging!

🚫 Common Mistakes:
❌ Rounding your back
❌ Using momentum to swing weights
❌ Shrugging shoulders instead of pulling with your back
❌ Letting hips or chest twist during single rows

If you are doing it right you will also feel it in your glutes and hamstrings and also your core, we are girls afterall and like to multi-task!! 😉

Watch out for the video later in the week on how to dumbbell row using an incline bench which is a great lower back saver because sometimes if you have niggles in your lower back these kind of rows might not feel great for you 👩‍⚕️

Want to train smarter, improve posture, and build a strong, capable back? Join LADIES WHO LIFT and let’s row our way to strength and confidence 💪✨

Lift like a girl. With the girls. 👯‍♀️🔥

So you have heard that lifting weights is good for you……but as a woman with neurodivergence such as ADHD, ASD, or Dyspra...
28/08/2025

So you have heard that lifting weights is good for you……but as a woman with neurodivergence such as ADHD, ASD, or Dyspraxia, learning how to lift weights can feel difficult, overwhelming, or just not made for the way you learn.

We know that these conditions can affect things like coordination, focus, and confidence — making traditional gym settings feel even more intimidating. On top of that, many women face unique challenges as they move through different life stages:

🔐 Masking fatigue: Strategies that worked in youth stop being sustainable.

🔐 Increased responsibilities: Career, relationships, children, home management — all add to the mental load.

🔐 Hormonal shifts: ADHD and autism traits can intensify during perimenopause or after pregnancy.

🔐 Better awareness: Growing public discussion makes women recognise themselves in descriptions of neurodivergence, sometimes for the first time.

That’s why at Ladies Who Lift, we adapt our coaching to suit you.

✅ Visual, hands-on, and easy-to-follow coaching
✅ Supportive environment with zero judgment
✅ Flexible pace — learn in a way that feels comfortable
✅ Build strength, structure, and confidence in the gym

Strength training isn’t just about muscles — it’s about creating routines, feeling capable, and proving to yourself that your differences are superpowers 🦸‍♀️.

💪 You deserve a space that fits you. Let us help you lift with confidence.

👉 Join Ladies Who Lift today and discover a gym experience built for every kind of mind.

So you have heard that lifting weights is good for you… then join us! 💪✨At Ladies Who Lift, we make strength training si...
25/08/2025

So you have heard that lifting weights is good for you… then join us! 💪✨

At Ladies Who Lift, we make strength training simple, supportive, and fun. No confusion, no intimidation — just clear coaching, encouragement, and results.

✅ Learn how to lift safely and confidently
✅ Train with like-minded women in a friendly environment
✅ Build strength, tone, and energy at any age

Whether you’re brand new to weights or ready to take your training further, we’re here to guide you every step of the way.

👉 Don’t just hear about the benefits — experience them. Join Ladies Who Lift today!

🔥 By Popular Demand…Our KIDS WHO LIFT and STRONG 16 sessions have been a huge hit this summer – and I am excited to anno...
20/08/2025

🔥 By Popular Demand…

Our KIDS WHO LIFT and STRONG 16 sessions have been a huge hit this summer – and I am excited to announce that they are continuing in to the school term! 💪

👉 New Term, New Sessions 🏋️‍♀️

This time, the boys and girls sessions will be split because let’s face it – we all train differently, and that deserves the right focus and energy.

📅 Mondays and Tuesdays at 17:00 🏋️‍♀️

Spaces will go fast – keep a look out for the session drop 👀 and let’s keep building strength, confidence, and fun! 🚀

✨ Parents – this is the perfect after-school activity for your children/teens: fitness, discipline, and a whole lot of empowerment.

Address

Aylesbury

Telephone

+447581355222

Website

https://gymcatch.com/app/provider/7835, https://www.bbc.co.uk/sounds/play/p0lknw59

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