How to Lift Safely & Build Confidence in the Gym
Why Many Women Feel Nervous in the Weights Section—And What We Do Differently
Walking into the gym for the first time—or even the first time in a long time—can feel intimidating.
For many women, the weights section feels like unfamiliar territory: full of complicated machines, unfamiliar exercises, and the worry that someone might be watching or judging.
But strength training doesn’t have to be scary. In fact, it can be one of the most empowering things you ever do for your body and your confidence—when you’re supported in the right way.
At The Evolved, we understand what it feels like to be nervous at the start.
And we’ve designed every part of our experience to take you from feeling unsure, to walking into the gym knowing exactly what to do and how to do it safely.
Step 1: A Comfortable, Supportive Environment
Your confidence begins with where you train. That’s why we’ve created a women’s only space that feels safe, inclusive, and welcoming—whether you’re brand new to the gym or just getting back into it.
There are no egos here. No pressure. No one watching or making you feel out of place.
This is your space to learn, move, and grow in strength—at your own pace, and in your own time.
Step 2: Your 1:1 On-boarding Session With a Female Personal Trainer
Before you start any training program, you’ll meet one-on-one with one of our experienced female coaches. This isn’t just a chat—it’s where your journey begins.
Together, you’ll discuss:
- Your goals and what you’d love to achieve
- What’s worked (and what hasn’t) in the past
- Any medical history, past injuries, or current concerns
- Your previous gym or training experience (if any)
This session gives your coach a clear picture of where you’re starting from, and what kind of support you’ll need to feel confident moving forward.
It also gives you the chance to ask questions, feel heard, and know you’re in capable hands.
Step 3: Learning to Lift Safely & Effectively
Once we understand your starting point, we begin your training in a way that’s approachable, safe, and tailored to you.
We start with:
- Body weight exercises to build awareness and control
- Resistance bands to activate the right muscles
- Light dumbbells to introduce strength with safe technique
This is where confidence starts to grow. You’ll learn:
- How to lift safely
- How to move with proper form
- How to feel what “right” feels like in your body
And you’ll never be left guessing. We guide you step by step—explaining, demonstrating, and correcting when needed so you always know you’re doing it right.
Every Beginner Gets a Personalised Start
No matter which membership you choose at The Evolved, every woman receives a 1:1 on-boarding session to make sure your introduction to strength training is smooth, supportive, and sets you up for success.
This isn’t just a bonus—it’s part of who we are. We believe every woman deserves to feel confident in the gym, and that starts with being taught properly, in the right environment, with the right guidance.
Ready to Start Your Strength Training Journey?
If you’ve ever felt nervous stepping into the weights section, you’re not alone—and you’re not stuck there. Strength and confidence are built one step at a time, and we’re here to guide you through every one of them.
