Ladies Learn to Lift

A Beginner Strength Training Program for Women

Build confidence. Learn proper technique. Start lifting the right way.

At Ascent Health & Performance, we believe strength training should be approachable, safe, and empowering.

Our Ladies Learn to Lift program is designed specifically for women who want to start lifting weights but aren't sure where to begin.

Whether you've never touched a barbell or you've tried workouts before but want better guidance, this program will teach you the foundations of strength training in a supportive environment.

No intimidation. No guesswork. Just smart training.

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6-Week Ladies Learn to Lift Cohort

Structured strength training education in a small group setting

Start Date: March 24

Duration: 6 weeks

Cost: $149

Class Times

Tuesday - 8:10 AM
Friday - 8:10 AM
45-minute sessions

This program walks you through the five fundamental movement patterns used in nearly every strength training program.

Each week builds on the last so you leave the course confident in your ability to lift safely and effectively.

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What You'll Learn

Week 1 - Breathing, Bracing, and Core Stability

Learn how to stabilize your spine and generate strength from your core.

Topics include:

Diaphragmatic breathing
Bracing techniques
Core stability during lifting
Safe spinal positioning

Week 2 - The Hip Hinge

Master the foundational movement behind exercises like deadlifts.

You'll learn:

Proper hip hinge mechanics
Glute engagement
Deadlift pattern basics
How to protect your lower back

Week 3 - Squatting Mechanics

Build strength and confidence in one of the most important lower body movements.

Focus includes:

Squat depth and mobility
Knee and hip alignment
Goblet squat progressions
Building lower body strength safely

Week 4 - Horizontal Push & Pull

Learn upper body strength patterns for posture and power.

Movements include:

Push-ups
Rows
Shoulder stability
Balanced upper body training

Week 5 - Overhead Strength

Build shoulder strength and stability with safe overhead mechanics.

You'll learn:

Overhead pressing
Shoulder stability
Scapular mechanics
Avoiding common shoulder injuries

Week 6 - Putting It All Together

The final week focuses on integration and independence.

We'll help you:

Combine movement patterns into workouts
Build a simple strength routine
Learn how to progress safely
Feel confident lifting at any gym

Ladies Learn to Lift Saturday Workshops

Not ready for the full course? Want more in addition to the 2 scheduled days?

You can also attend individual technique workshops.

Cost: $20 per workshop or $75 for all

Time: Saturdays 10:00 - 11:15 AM

Start Date: March 21

Each workshop focuses on a specific movement skill:

March 21: Breathing, Bracing & Core

March 28: Hip Hinge

April 4: Squat Mechanics

April 11: Horizontal Push & Pull

April 18: Overhead Push & Pull

These workshops are perfect for:

Beginners
Women wanting to refine technique
Anyone curious about strength training

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Who This Program Is For

This program is perfect if you:

Want to start lifting weights but feel intimidated
Want proper instruction instead of guessing at the gym
Have had past injuries and want safe movement guidance
Want to feel stronger and more confident in your body
Prefer a supportive, women-focused environment.

Enter your info and we'll send you the full class schedule, curriculum, and how to reserve your spot. By submitting this form, I consent to be contacted by Ascent Health & Performance by phone regarding the Ladies Learn to Lift program

We’ll only use your info to send class details. No spam.

For Women, By Women: Meet the Coaches

Meet Laura:

Dr. Laura Peterson Wright is a sports chiropractor and co-owner of Ascent Health & Performance in Anchorage. She specializes in helping active adults move better, recover from injury, and build long-term strength and resilience.

With a background in athletics and a passion for strength training, Dr. Laura integrates chiropractic care, movement coaching, and strength principles to help people stay active for the long haul.

She loves helping women feel confident in the gym and strong & powerful in their everyday lives.

Meet Sam:

Dr. Samantha Fox, DPT, is a physical therapist and strength coach based in Anchorage. She is the founder of Breakout Physical Therapy & Wellness and also works as a float PT with Providence Health & Services, helping patients at every stage of their recovery and performance journey.

Sam grew up in Anchorage as part of the Alaska swimming community and continues to work with athletes to support continued strengthening and injury-prevention programming for every level.

She’s passionate about helping people build strength, move better, and stay active in the activities they love. She fully believes that strength is the foundation to a lifestyle that promotes health and wellness.

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