It’s a free three-hour workshop at Feel Good Collective on Saturday 7 November, from 9am to 12pm. We’ll teach you three lifts properly: the squat, the deadlift and the hip thrust.

You’ll also learn how we coach and program at FGC and what the research says about strength training and long-term health. Our coaches will share how lifting shaped each of us.

Anyone who wants to learn to lift well (current FGC Member or not!)

That includes complete beginners, people who’ve been lifting on their own and want a coach’s eye, and anyone coming back after time off, or people who need a new perspective after training for a while!

Women and men are both welcome.

Unit 15, 20 Barcoo St, Roseville NSW 2069. We are just off Penshurst St behind Chatswood East.

We're easy to get to before or after work for anyone on the North Shore or Northern Beaches.

Yes, you’re exactly who we built this for. You don’t need to be fit first, know any gym terms or have touched a barbell. We start at the very beginning.

The FGC coaching team of course, led by co-founder Alysha.

The squat, deadlift and hip thrust: how to set up, what a good rep looks and feels like, the most common mistakes, and how to choose a starting weight. Progressions, regressions, important warm-ups and programming needs!

How we coach: why we look at how you move before we add load, and what a coach is watching for.

How we program: how we structure training in four-week blocks and how you progress over time.

The research: what the evidence says about strength training for muscle, bone and healthy ageing.

Our stories: how lifting has changed things for our coaches, in and out of the gym.

Both. After we explain each lift, you’ll practise it in small groups with a coach watching and giving you feedback.

Everyone in the room is there to learn, and most of them will be new to at least one of these lifts. You’ll work in small groups with a coach, and getting it wrong at first is how everyone learns.

No. You choose the weight and lift within your means, everyone's ability is different. Lots of people start with bodyweight, a Dumbbell or an empty bar. A coach will help you pick a load once they’ve seen you move.

Yes. Most people we coach are working around something.

Tell us when you book and again on the day, and your coach will adjust the movements for you. Our coaches aren’t physios, so if a health professional is looking after you, check with them before you come.

It's completely free.

We’ll explain how coaching at FGC works and how to take a next step if you want one. Nobody will pressure you. Come to learn, and leave with three lifts you can do confidently.

No. The workshop is open to everyone.

Wear comfortable clothes you can move in and flat shoes, or shoes you’re happy to slip off for deadlifts. Bring a water bottle and a towel. A notebook helps if you like taking notes.

Yes, there’s a short break partway through! We are also trying to organise some snacks for the day.

Please do. They’ll need to book their own spot because places are limited to 50.

You’re welcome to come for part of it, but the lifts build on each other, so try to be there from 9am. If you can’t come at all, let us know as early as you can so we can give your spot to someone on the waitlist.

Scroll back up to the form and fill it in, this secure's your spot!