Lift Lab #5: Your Goal, Your Plan - the training, nutrition and lifestyle to achieve your strength goals
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 science behind exercise and nutrition strategy
Practise, this edition, a hands-on goal-setting workshop (bring a notebook!)
Connect, time with other women+ getting into lifting
This edition: Your Goal, Your Plan - the training, nutrition and lifestyle to achieve your strength goals
"I kind of go to the gym, I kind of eat healthy, but I don't really see any progress."
"I've been telling myself I want to lose fat for months, but I've never actually had a plan, a strategy, or the accountability to get there."
"I'm just starting with strength training, and I have no idea what goals I should even be setting."
Sound familiar? It's what women+ tell us often, and it almost always comes down to the same thing: kind of training and kind of eating well, but without a plan built around an actual goal.
This edition fixes that. It's about training and nourishing with purpose, building the blueprint that actually gets you where you want to go. We'll go through the three goals most women+ have, lose fat, build muscle, or "tone" (which is really recomposition, building muscle and losing fat), and exactly how to structure your training and your nutrition for each one. Because what you do outside the gym matters just as much as what you do inside it.
And this one's a little different: instead of a workout, the practical half is a hands-on workshop where you turn everything you've learned into your plan, for your goal, your schedule, your life, with coaches on hand to help. You leave with a real plan (and a take-home guide), not just good intentions.
What we'll cover:
What: how your training and nutrition drive your goal, and how long it really takes
Why: a plan aligned to your goal gets you there far more efficiently than going in blind
How: how to structure your training week and your nutrition for your specific goal, whether that's fat loss, muscle, or recomposition
The workshop: time to translate it all into your own realistic, sustainable plan
The whole focus is what's sustainable alongside a real job and a real life, not an extreme regime you'll abandon in three weeks. Open to all levels, whether you've never touched a weight or you've been lifting for years.
What's included
Expert-led theory lecture on training and nutrition for your goal
A hands-on goal-setting workshop where you build your own plan, with coaches on the floor
A take-home PDF guide (how your body uses energy, fat loss, muscle gain, macros and more)
A goodie bag and surprises from our partners
Time to connect with other women+ who are getting into lifting
In your goodie bag
Shower foam by VENYA — Biomimetic (skin-identical) body care made in Germany. A creamy, pH-balanced foam that cleanses gently and looks after your skin after a sweaty session, free from fragrance, colourants, silicones and PEGs, and both dermatologically and gynaecologically tested.
Kombucha by Spraga — Raw, naturally fermented kombucha made from organic whole-leaf tea, unpasteurised and full of live probiotics. Alcohol-free, vegan and gluten-free with no preservatives, a genuinely living drink to support your gut.
Nasal strips by OMNIAIR — Small, flexible strips that gently lift your nasal passages open for easier breathing, whether you're training, sleeping or blocked up with a cold. No chemicals, no medicine, just a simple mechanical design that helps you breathe better and recover deeper.
Organic tampons by The Female Company — Made from 100% certified organic cotton with no pesticides, chemicals or perfume, packed plastic-free and produced CO2-neutral in Austria. Every purchase also funds period products for women+ living in refugee shelters.
Protein samples by WAM — Creamy, clump-free vegan protein formulated by sports-nutrition experts, with a lighter, less-sweet taste, no sucralose and none of the whey bloating. Made in Germany and independently tested, from a brand ("We Are More") that puts strength and wellbeing over how you look.
Vitamin D3 by Sunday Natural — Clean, high-purity vitamin D3 tablets with no hidden additives, exactly what your body wants heading into the darker Berlin months. From a Berlin brand known for its "True Clean Label" approach to supplements.
The goodie bag alone is worth more than your ticket 👀
Who's teaching
Liv, lead coach
Liv is a professional dancer, fitness instructor, personal trainer and online coach from London. Having come through her own journey to a sustainable relationship with training and food, she's passionate about helping women reach their goals realistically, without the extremes, and about teaching the why behind it all so it actually sticks.
Karolina, coach
Karolina is passionate about helping women better understand their bodies and make training, nutrition, and healthy habits work for real life. With education through Girls Gone Strong Academy, her approach brings together women’s strength, hormonal health, lifestyle, and confidence. She also created HerCycleCode, a space exploring the connection between the female cycle, training, and everyday wellbeing.
Alyssa, coach
Alyssa is a certified personal trainer specializing in strength training and building muscle. She is passionate about helping women learn and build strength, confidence, and consistency in the gym. Her goal is to make training feel less intimidating, more empowering, and something to enjoy for the long term.
The details
📅 Saturday 19th September, 3pm - 6pm
📍Manifesto Market, 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 3pm sharp.
Our partners
Made possible by:
Manifesto Market — venue. Manifesto Market at Potsdamer Platz is one of Berlin's most vibrant food halls, bringing 22 restaurants and 4 bars from around the world under one roof, from Korean to Mexican to Syrian, across two floors at The Playce. 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.
And supported by: VENYA, Spraga, OMNIAIR, The Female Company, WAM, Sunday Natural.
Stay for a bite, together
We're big believers in the community moment, it's the best part of what we do. So after the session, stick around and grab food together at Manifesto Market. It's been one of our go-to spots for post-workout food after our gym meetups: a huge range of genuinely delicious options, plenty of them packed with protein, right where you already are. Refuel, stay a while, and get to know the women+ you just met.
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