Lift Lab #4: From Pain to Strength - how to lift safely and confidently around pain or an injury
About the event
When I started lifting, I was intimidated, lost, and nowhere near consistent. I kept copying things from youtube and instagram without really understanding the movements, and falling off after few tries.
The thing is, most classes just tell you what to do for 45 minutes, but rarely don't go into the details such as the why. A personal trainer can teach you the how and why, but it can be a big commitment right from the start, and finding the right one is hard. And even then, a session is only an hour, and most of it has to go on getting the workout in, so the theory rarely gets the time it deserves.
So we went looking for an event that actually taught the theory behind strength training, in a room full of women. We couldn't find one, so we built it.
That's Lift Lab, understand what you're doing and why, then put it into practice, together.
What is Lift Lab
Lift Lab is our brand new educational strength experience for women+. It's a premium three-hour event that combines a focused lecture on a specific strength training topic, a coached group session, and a curated social atmosphere. You'll leave understanding exactly what you're doing, and why, so training on your own no longer feels like guesswork, all in a room full of women figuring it out alongside you.
One evening, three parts:
Learn the what, how and why, the theory behind your lifts
Practice, a fully coached strength session
Connect, time with other women getting into lifting
This edition: From Injury to Strength - how to lift safely and confidently around an injury
That twinge in your knee on the stairs. The shoulder that clicks when you press. The back you've been told is "fragile." Or a diagnosis that made you afraid to lift at all.
Here's the thing most people are never told: an injury or a diagnosis doesn't mean strength training is off the table. Very often, it's exactly what helps. This edition is about how to keep getting stronger, safely, whether you're training around a niggle, coming back from an injury, or simply want to protect your body for the long game.
And we'll get properly into the why. We'll look at what an injury or diagnosis actually tells you (and what it doesn't), why loading, done right, helps your body heal and adapt rather than harm it, and how to know when to push, when to modify, and when to see a doctor.
What we'll cover:
What: an injury or diagnosis really means, and why pain isn't the same as damage
Why: loading is one of your body's main signals to heal and get stronger, not something to fear
How: to actually train around a knee, shoulder or back, adapting the movement instead of avoiding it
When & where: when to push, when to modify, and when to stop and seek medical advice
And you really don't need a diagnosis to get a lot out of this. Most of us have felt it at some point, a twinge in the knee, a bit of back pain, a shoulder that complains, even if we'd never call it an "injury." This session helps you make sense of all of that: what pain actually is, how to tell a warning sign from normal training discomfort, and when it's worth seeing a doctor. It's the kind of knowledge that deepens how you understand your own body and makes you a smarter, more confident lifter for the long run.
Open to all levels, whether you've never touched a weight or you've been lifting for years.
And it's taught by someone who bridges both worlds: a strength coach with a background in medical education. She works with women navigating injuries, chronic pain and diagnoses, helping them train safely and rebuild trust in their bodies, and that's the exact lens she'll bring to your lifting.
What's included
Expert-led theory lecture
A fully coached strength session with free weights, led by three instructors on the floor
Free weight equipment provided on site (dumbbells, kettlebells, mats, bands, by sidea), just bring yourself
A post-workout protein shake and a collagen recovery drink, courtesy of MOLEQLAR
Protein granola on vegan coconut yoghurt, by Wholey
A goodie bag and surprises from our partners
Time to connect with other women who are getting into lifting
In your goodie bag
Recovery trio by MOLEQLAR — Single-serve sachets of electrolytes, creatine and collagen booster. MOLEQLAR is a science-led longevity and supplement brand: clean electrolytes for hydration, creatine (one of the most researched supplements for strength and recovery), and a collagen booster to support your joints and connective tissue, a fitting trio for a session about training safely and recovering well.
Protein granola by Wholey— A single-serve pack of their new high-protein granola. Wholey makes better-for-you breakfasts and snacks, delicious over yoghurt or straight from the pack.
Fruitbiotic bars by Nature Addicts — Made from nothing but real fruit, with no added sugar and no preservatives, a genuinely clean snack, not a sugary "fruit-flavoured" bar.
Mouth tape by OMNIAIR — Encourages nasal breathing while you sleep, for calmer, deeper rest. And since recovery is where your body actually heals, better sleep is one of the most underrated parts of training and rehab.
Lifting straps by Pullup & Dip — Premium straps that help you hold onto the bar when your grip gives out before your muscles do, so you can train your back and pulls harder, for longer, and more safely.
Partner perk: 15% off everything at Pullup & Dip with code WLC26.
The goodie bag alone is worth more than your ticket 👀
Who's teaching
Daria, lead coach
With a background in medical education, Daria works primarily with women through individual coaching, helping them build stronger, healthier and more confident bodies.
Her approach to strength training goes beyond aesthetics and performance - focusing on health, resilience, longevity, independence and confidence in your own body.
Joanna, coach
Certified trainer specialising in strength and functional movement with a background in dance, Joanna coaches hundreds of people across Berlin each month, particularly women, through studios such as Lifted, Beat81 and BECYCLE & BEYOND. She draws from track and calisthenics to further explore the connection between strength, athletic movement and body control. She believes training should be empowering, challenging yet sustainable, and built on a positive relationship with your body and yourself.
Ludivine, coach
Trained in Los Angeles by bodybuilding legends, Ludivine used strength training to recover after her two pregnancies/c-sections and several ovarian surgeries. She trained hundreds of women getting stronger and healthier and reach their full potential.
The details
📅 Saturday 5th September, 10am - 1pm
📍Atelier Gradens, Berlin
🎟️ Early bird €35, general €49. The early bird price only lasts 48 hours, so grab yours early.
⏰ Please come early. Check-in closes at 10am sharp.
Our partners
Made possible by:
Atelier Gardens — venue. Atelier Gardens is a sustainable campus in Berlin-Tempelhof, set in the historic former UFA film studios and now a collaborative home for a community of changemakers, built around creativity, sustainability and purpose. With characterful halls, gardens and a rooftop overlooking Tempelhof, they're hosting this edition.
sidea — equipment. sidea is an Italian brand specialising in strength training equipment. They're providing the dumbbells, kettlebells, mats, and bands for the session.
Wholey — on-site food. Wholey makes better-for-you breakfasts and snacks. They're serving their new protein granola on vegan coconut yoghurt.
And supported by: MOLEQLAR, Wholey, Nature Addicts, Pullup & Dip, OMNIAIR
Good to know
This is a women+ space, open to women, trans, non-binary, and gender-non-conforming folks. Cis men, please sit this one out.
All ticket sales are final. We don't offer refunds or credits for future events.
By registering, you consent to having photographs and videos taken during the event that may be used in materials and social media for Women's Lift Club and its partners.
About Women's Lift Club
Women's Lift Club is a Berlin-based strength training community for women+. We are on the mission to empower women to get stronger, together.
Follow along: @womensliftclub