Lift Lab #3: The power of the pelvic floor - Strength from within
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 that's a big commitment, 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 the principles of strength training, 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: The power of the pelvic floor - Strength from within
Bracing before a heavy squat. The little leak when you jump, sneeze or lift that nobody warns you about. The "engage your core" cue everyone repeats but no one actually explains.
Underneath every lift is a foundation most of us were never taught: the deep core and pelvic floor. Get it right and lifting heavy becomes safer, stronger, and something your body can keep doing for decades. This edition is all about that foundation, why it matters, and how to build it.
And we'll get properly into the why. We'll look at what's actually happening inside your body when you brace and lift, how your breath and pelvic floor work together to protect your spine, and why lifting heavy, done well, makes your pelvic floor stronger over time, not weaker.
What we'll cover:
What: your deep core and pelvic floor really are, and why they're the foundation of every lift
Why: it matters, with the mechanics of bracing: better bracing, no leaks, lower injury risk, and how loading actually strengthens the pelvic floor over time, whether you plan to have kids one day or you don't
How: to train it from the inside out, starting with breath, then pelvic floor activation, then hips and pelvis, then full-body strength
When & where: to build it into your everyday training, and why it's one of the best investments you can make for lifelong lifting
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's lived it: a Certified Strength & Pelvic Floor Coach who has helped hundreds of women safely restore balance to their body and pelvic floor, after injuries, babies, menopause and breast cancer. Her methods are grounded in real research on women's bodies from her studies in the US and Europe, and she'll bring that exact lens to your lifting, whatever your goal.
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 free non-alcoholic drink at the bar, courtesy of nutrafine
Protein (vegan) tasting by WAM
Electrolyte tasting by SALTE
A sweat-proof jewellery piece from LIME for the first 20 guests
A nucao chocolate bar, handed to you on the day
A goodie bag and surprises from our partners
Time to connect with other women who are getting into lifting
In your goodie bag
Sweat-proof jewellery by LIME Jewellery — Made to keep up with your every day: sweatproof, non-tarnish pieces designed for wherever the day takes you, from your morning workout to coffee runs, brunch and last-minute plans. Effortlessly versatile and easy to style, they're the pieces you'll never want to take off. (A special piece for the first 20 through the door.)
Vegan protein by WAM — Creamy, clump-free and formulated by sports-nutrition experts, with a lighter, less-sweet taste, no sucralose, no artificial aftertaste and none of the whey bloating. Rich in EAAs and BCAAs, made in Germany and independently tested, from a brand ("We Are More") that puts strength and wellbeing over how you look.
Electrolytes by SALTE — Clean, sugar-free hydration with a science-backed 2:1 sodium-to-potassium ratio and no artificial anything, in a pocket-sized stick for training and recovery.
Aluminium-free deodorant by Ben&Anna — NATRUE-certified natural deodorant, vegan and cruelty-free, made in Europe with organic shea butter and bicarbonate of soda instead of aluminium or synthetic fragrance.
100% real-fruit 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.
Vegan protein samples by volksshake — Organic, German-made vegan protein from 10 plant sources, with no sweeteners or additives, just a clean, creamy shake.
The goodie bag alone is worth more than your ticket 👀
Who's teaching
Selina, lead coach
Selina is a Certified Strength & Pelvic Floor Coach. She helps women of all ages get stronger through strength training with a focus on their core and pelvic health —which includes the abs, hips and the pelvic floor. This gives them the best foundation for lifelong lifting and injury prevention. Selina has helped hundreds of women safely restore balance to their body and pelvic floor after injuries, babies, menopause and breast cancer. All her methods are based on real research on women's bodies from her studies in the US and Europe.
Antonia, coach
Antonia works as a CrossFit and Olympic Weightlifting Coach at BLN.Athletics in Lichtenberg, and loves to specifically work with women on building functional strength that translates into other sports and everyday life.
Mel, coach
Mel is a certified fitness trainer and yoga teacher based between Berlin and the waves, with over 10 years of experience in strength training. She combines strength training, Vinyasa yoga and mindful movement, an approach shaped by her Yoga Teacher Training in Sri Lanka. Mel believes strength training starts in the mind, that building physical strength also builds confidence, awareness and a stronger connection with yourself. For her, training isn't about comparison but about creating a positive relationship with your body and finding strength both physically and mentally.
The details
📅 Friday 21st August, 5.30pm - 8.30pm
📍 Techspace Kreuzberg, 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 5.30pm sharp.
Our partners
Made possible by:
Techspace — venue. Techspace creates workspaces for Europe's most ambitious tech companies, built around community, energy and high performance. They're hosting this edition in their Kreuzberg location, a light-filled converted industrial building with high ceilings and private courtyards.
sidea — equipment. sidea is an Italian brand specialising in strength training equipment. They're providing the dumbbells, kettlebells, mats, and bands for the session.
And supported by: LIME Jewellery, WAM, nucao, SALTE, Nature Addicts, Ben&Anna
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