Strength Training Foundations
Hey newbie!
We know that getting started can feel scaryyyyyy !
Our 6 week Strength Training Foundations course - is perfect for those who are total beginner's to strength training and moving.
And a great choice for those with lifting experience who want to deepen their knowledge and fine tune their technique.
We can’t wait to meet you !
Chloe xx
Next course: Starting Sat May 16th
runs for 6 weeks - from May 16th - June 20th 2026 - Limited Spots
How does the course run ?
Each week, we’ll break down one of the movement patterns step by step so you can practice (in a no-pressure and no mirror environment) on proper form, breathing, alignment..
Each session lasts for 60 minutes and will include:
Welcome + fun warm up (with options for all bodies)
New weekly worksheet to guide our session & fill out during session.
50% Learning Time - Your trainer will explain + demonstrate each movement in detail + the movement pattern of the day + you will record your learning in your workbook + have all your questions answered.
50% - Doing Time : practicing the movements in your body + experimenting with what options your body may need & getting a feel for your baseline of movement (think of it like reading levels in school!) Your trainer will support you each step of the way!
In 6 weeks you will know :
What the six main movement patterns are (push, pull, hinge, squat/lunge, rotate, carry/core)
How to progress your lifting using our signature method: The SCS Movement Rainbow (aka your movement skill/confidence level)
How to modify movement to suit your body’s needs + capacity
You'll also get heaps of tailored one on one attention from your coach within a small group of like-minded humans + make some new gym buddy friends! :)
I’m nervous - can you show me inside SCS?
Check out our specially designed space!
It’s pretty and functional! We have 4 cable machines, 3 squat racks + weight storage in our arch stations across the room
The weights on the dumbbell storage have felt to reduce noise & for sensory comfort
We have dimmable lighting that can change colour to suit the class & mood!
We have fans and air- conditioning throughout.
Body positive art & reminders across our studio to encourage you!
Finally and most important we have dinosaur toilet roll holders in our fully stocked bathrooms (which have deodorant, hair ties, pads, tampons etc!)
By the end - you’ll feel safe+ confident to join us in classes at The SCS!
$200 - Non-Members
Includes - 6 x 1 hr weekly workshops
10 class pass to our 6 day a week timetable - to practice what you learn!
Please note 10 class pass activates on first day of course.
Goodie Bag - to help you get started well
$100 - SCS Current Members
Includes - 6 x weekly workshops
Goodie Bag - to help you get started well.
Frequently Asked Questions
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The Self Care Sisterhood was started as a female-only fitness studio as an alternative to intimidating, male-dominated gyms. Although we are still the 'Sisterhood', we want to emphasise that we are for anyone who identifies as she/her or they/them. A bunch of our members are part of the LGBTQIA+ community (including our founder and head PT, Chloe!) and we are a safe space for transgender and non-binary people.
We're registered with ACON's ' Welcome Here Project' as well as TransFriendly
We are for anyone who identifies as she/her or they/them
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You are perfect just as you are! We provide boutique sized small group personal training to ensure all bodies are loved & looked after! We also provide options for ALL movements; including straps, blocks & chairs for support.
Our members range in age from teens through to 60s, and we don't believe anyone is 'too' anything to move for their mind!
Please keep in mind that all of our classes will require you to get up off the ground unassisted. If you have a disability, you are welcome to bring along your carer to our classes, to ensure you can enjoy and participate fully!
If you are particularly nervous - book yourself in for a 1-on-1 session with one of our PTs & we can help you strengthen your movement skills so you feel confident to slip into class.
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Please don’t stress- we will complete that week’s comprehensive worksheet out for you to ensure you don’t miss a thing!
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If you are recently injured/have had a recent injury we highly recommend seeking support from a physiotherapist - we recommend Female Focus Physiotherapy & Hunter Physio.
This helps us to make sure we are giving you appropriate options around your injury.
However if you are currently injured, you will need a physio or doctor’s letter of clearance to start class. We want to keep our clients moving safely, this ensures you do!
Alternatively, we have multiple clients who have had past injuries do a few 1-on-1 sessions with a trainer before starting group classes. This is great for building your confidence and strengthening areas that need support so you can transition well into group classes. Enquire below and we'll be in touch!
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There is plenty of one-hour street parking on Cromwell St right outside the studio, as well as a two-hour free public car park a one-minute walk away.
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The best way to reach us is by emailing hello@theselfcaresisterhood.com If you're not yet a member and are interested in joining, click here to fill out our enquiry form and we'll be in touch!
We can’t wait to meet you!
7 Alma Road, New Lambton, NSW
(in between Wall Legal + Wacketts Electrical)
Email
hello@theselfcaresisterhood.com