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

📣 Strong speaks louder 🏋️‍♀️Samantha, 49 and strong 💪
25/09/2025

📣 Strong speaks louder 🏋️‍♀️

Samantha, 49 and strong 💪

24/09/2025

🚹💪 BOYS WHO LIFT – time to squat it out!

Funny thing I’ve noticed: young boys often hate squats, very similar to their older version!!! They will bench all day, but ask them to bend their knees and suddenly the floor is lava. 😂

Here’s the truth:
✅ Squats build strong legs (hello power + speed).
✅ They boost coordination + balance for sport.
✅ They teach confidence under the bar.

Boys usually squat a little differently than girls, often tighter hips, less mobility, and a tendency to lean forward. That’s why learning good movement early is GOLD.

I LOVE to make squats less scary, more fun, and seriously powerful. 🏋️‍♂️

Sign your boys up to the next BOYS WHO LIFT sessions that start this coming Monday 29th September. Trust me the strong boys in your life will LOVE IT!! 💪

So you have heard that lifting weights is good for you……but what about your “grumpy” knees, the ones that sometimes ach...
23/09/2025

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

…but what about your “grumpy” knees, the ones that sometimes ache for no reason, making you wary of exercise?

Here’s the surprising truth: avoiding movement often makes things worse. But strengthening the muscles, ligaments, and tendons around your knees can actually reduce pain and improve how well your joints work.

Why? Because strong muscles help support and protect your joints, taking the pressure off the areas that hurt. Regular, controlled exercise can also improve blood flow, joint nutrition, and reduce stiffness. In other words: movement is medicine for knees, too.

At Ladies Who Lift whether in 1:1 physiotherapy led sessions or in group training I will guide you through safe, effective strength exercises to build resilience in your knees, so you can move with more confidence and less pain.

✅ Exercises tailored to your level
✅ Step-by-step coaching to avoid overload
✅ Strength where you need it most
✅ Confidence in your movement again

The evidence:

Exercise therapy is proven to reduce pain and improve function in people with knee pain and osteoarthritis. Strengthening the quadriceps and surrounding muscles is particularly effective, 🔗 PMID: 25569281.

🦿 Don’t let “grumpy knees” hold you back. The right movement can help you feel better.

👉 Join a Ladies Who Lift session or book a 1:1 and discover how strengthening your knees can mean less pain and more freedom.

19/09/2025

LEG PRESS: CHANGE YOUR FEET, CHANGE THE FOCUS 🦵🔥

The leg press isn’t just about stacking on plates and pushing heavy. The position of your feet on the platform can completely change which muscles you’re targeting and in our LADIES WHO LIFT sessions, we use this to get the most out of every rep.

💪 What different foot placements do:

🔹 High on the Platform
Puts more emphasis on your glutes & hamstrings. Think “posterior chain power.”

🔹 Low on the Platform
Shifts the focus onto your quads, giving them extra burn (and strength!).

🔹 Narrow Stance
Lights up the outer quads, and forces more stability and control.

🔹 Wide Stance
Targets your inner thighs/adductors — brilliant for hip stability and balanced leg strength.

⚙️ How to Do It Right:

No matter the stance, always keep your heels flat on the platform.

Control the descent — don’t bounce at the bottom and if you are bouncing at the tope trust me you need to be racking more weights on!!

Keep your knees tracking in line with your toes and keep your knees soft at the top of the press which means you have full control of the plate. Do your best NOT to lock your knees which is super important if you are hypermobile. On this point if you are hypermobile feel free to reach out and question this with me. I am more than happy to help you lift safely.

🚫 Common Mistakes:

❌ Letting heels lift off the plate (bye-bye control).
❌ Loading up too heavy and losing range of motion.
❌ Knees collapsing inward — always push them out in line with toes.

💡 Pro Tip:
Changing foot position isn’t “cheating” — it’s smart programming. It helps you train your legs from all angles, fix weaknesses, and build complete lower-body strength.

That’s why the leg press is more than just a “machine” in LADIES WHO LIFT, it’s a tool we use to train smarter, not just harder.

✨ Lift like a girl. Press with purpose. With the girls. 👯‍♀️🔥

So you have heard that lifting weights is good for you……but you are managing chronic fatigue and scared to push yourself...
18/09/2025

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

…but you are managing chronic fatigue and scared to push yourself too far, worried it could leave you floored in exhaustion for days.

I understand, I’m a Chartered Physiotherapist and I work with many clients whose energy is fragile, whose symptoms flare, and who fear the cost of overdoing it. But there’s growing evidence that when done the right way, exercise can help reduce fatigue, improve strength, and enhance quality of life without making symptoms worse.

Here’s what the research says:

A Cochrane review found that exercise therapy probably reduces fatigue in adults with Chronic Fatigue Syndrome compared with usual care or passive therapies 🔗 PMID: 31577366.

Low‑moderate intensity, self‑paced aquatic or movement‑based programs have shown improvements in fatigue, walking distance, lower limb strength, and mood in people with ME/CFS / chronic fatigue, without worsening symptoms 🔗 doi.org/10.1007/s00421-025-05759-5.

Individualised strengthening / motor control programs have shown benefits in reducing fatigue and improving body composition in women when tailored to their capacities 🔗 PMC12194598.

At Ladies Who Lift group sessions or in 1:1 physiotherapy-led coaching, I’ll help you build a sustainable, gentle strength training path that honours how you feel on any given day:

✅ Sessions paced to your energy, with rest built in
✅ Strength training scaled to avoid crash days
✅ A physiotherapist’s expertise to adapt movements safely
✅ Support, encouragement, and realistic progression

You don’t have to “go big” right away. Even small, consistent strength work can help rebuild resilience, protect muscle, and give you more stable energy over time.

💪 Movement isn’t just “more activity” it can be medicine, when prescribed thoughtfully.

👉 Join a Ladies Who Lift session or book a 1:1 with me — and let’s build strength together, without the fear of setbacks.

💪 LADIES WHO LIFT – Daily Small Group Sessions! 💪Want to feel stronger, more confident, and truly empowered in the gym? ...
17/09/2025

💪 LADIES WHO LIFT – Daily Small Group Sessions! 💪

Want to feel stronger, more confident, and truly empowered in the gym? Our Ladies Who Lift sessions run every day – daytime and evenings so there’s always a time to suit you.

✨ Small group training
✨ Supportive, friendly and unconditionally supportive environment
✨ Suitable for ALL abilities and even if you have never picked up a weight before!
✨ Pay-as-you-go or grab a package for even more value

📲 Simply download the Gymcatch app (🔗 in the Bio) to view the weekly schedule and book your spot.

🎁 Give yourself the BEST gift you will ever thank yourself for – learning how to lift properly.

Your current self will love it 🥰, and your future self 👩‍🦳 will thank you even more. 🧡

So you have heard that lifting weights is good for you……but as a woman who is ageing, everything tells you that lifting ...
16/09/2025

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

…but as a woman who is ageing, everything tells you that lifting weights can help beat osteoporosis and keep your bones strong.

And it’s true. As we get older, our bone density naturally decreases — but strength training is one of the most powerful ways to fight back. Forget fragile. Forget slowing down. Lifting weights helps you stay mobile, independent, and confident in your own body.

At Ladies Who Lift we specialise in helping women like you:

✅ Strengthen bones and joints.
✅ Improve balance and stability (reducing fall risk).
✅ Maintain muscle and boost metabolism
✅ Feel strong, capable, and empowered at any age.

It’s never too late to start and every rep is an investment in to your future self.

💪 Age is inevitable, but frailty doesn’t have to be. Let us show you how lifting can help you stay powerful for years to come.

👉 Join Ladies Who Lift today and take the first step toward stronger bones and a stronger you.

15/09/2025

🔦 SINGLE LEG PRESS: FINDING STRENGTH IN BALANCE 💪✨

In our LADIES WHO LIFT sessions, we don’t just load up the leg press with both legs we make time for the single leg press. Why? Because training one side at a time is a game-changer for strength, balance, and injury prevention.

💪 Why unilateral work matters:

✅ Identify and fix imbalances
Most of us have one leg stronger than the other. Training unilaterally helps identify and correct those gaps.

✅ Build equal strength and power
Working each leg individually means your stronger side can’t take over, both legs get the work they deserve.

✅ Improves stability
Your hips, knees, and ankles learn to work in harmony, which pays off in all your lifts (and life).

✅ Reduces risk of injury
Balanced strength = healthier joints and a body that moves better.

⚙️ How to Do It Right:

🔹 Set up as you would for a normal leg press, but place one foot in the centre of the platform
🔹 Brace your core and keep hips flat against the seat
🔹 Lower the weight slowly — full control, no rushing
🔹 Press through your heel to return to the top, locking out gently
🔹 Repeat for controlled reps before switching legs

🚫 Common Mistakes:

❌ Rushing through the movement because it feels heavy
❌ Letting the knee cave inward — keep it tracking in line with your toes
❌ Bouncing at the bottom instead of controlling the load
❌ Letting your stronger leg “cheat” by pushing harder

💡 Pro Tip:
It will feel harder and your instinct might be to speed up but slowing down is where the magic happens. The more time under tension, the more your muscles (and balance) will benefit.

This is why unilateral work is a staple in LADIES WHO LIFT. We don’t just chase heavy numbers — we build balanced, resilient strength. Keep a look out for upcoming posts on leg placement on the leg press 👀

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

📣 Strong speaks louder 🏋️‍♀️Annie, 70 years young 💪
11/09/2025

📣 Strong speaks louder 🏋️‍♀️

Annie, 70 years young 💪

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.

Address

Aylesbury

Telephone

+447581355222

Website

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

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