Build muscle
Resistance training gives your muscles a reason to adapt. We help you find a useful challenge, learn the movement and gradually build on it.
Strength Lab · Small-group training
Lift like your future depends on it.
Better than a gym, more affordable than a personal trainer.
Our Strength Lab is where real longevity is built. Small-group strength training classes taught by specialists. A space to learn how to lift, build muscle and work towards stronger bones, with someone there to guide you.
You do not need to be strong to start. That is what we are here for.
Before your first class: what to wear and know ↗
- 55minutes
- Full bodyevery class
- All levelsalways
What amachine!
Why strength training?
Strong for the life
you want.
What would you like your body to keep being able to do?
Carry the shopping. Lift your child. Get up from the floor. Take the stairs. Strength belongs in those moments, just as much as it belongs in a studio.
At Soma Co., the goal is to build capacity and confidence in the body you have. No body commentary, no pressure to look a certain way. You deserve good coaching wherever you are starting.
Read about building muscle in your 30s and beyond ↗Support your bones
Bones respond to loading too. Progressive resistance and appropriately chosen impact work can help support bone density.
Use your strength
Practise squatting, hinging, pushing and pulling. Develop strength through movements that ask your whole body to work together.
Your Strength Lab class
One class.
Your whole body.
A clear plan, specialist coaching and room to work at your own level. You choose a class time. We take care of the programming.
- 01
Get ready to move
Meet the plan and warm up with mobility and movement preparation. Get familiar with what your body will be doing today.
- 02
Practise power
A short power and plyometric block explores producing force quickly. Your coach chooses suitable options, including alternatives to jumping.
- 03
Build your strength
Work through two stations with three exercises each. Repeat each exercise for three rounds, with time to recover between efforts and coaching as you go.
A plan you can grow with
Familiar movements.
New possibilities.
- 01 · LEARN
Make it yours.
Start with a load and variation you can control. Your coach helps you find the range, setup and challenge that suit you.
- 02 · REPEAT
Give it time.
Our seven daily plans repeat each week for a 10-week block. Come back to the same day to practise familiar lifts, or choose another day for a different full-body plan.
- 03 · PROGRESS
Build on what you did.
Record your weights and reps. Over time, add a controlled repetition, increase your comfortable range or use less assistance. Add weight when you are ready.
That is progressive overload: gradually asking a little more of your body. It is something we work towards together, with room for the days when you need to do less.
Move · Build · Recover
They work beautifully together.
Explore movement and control in our Movement Lab. Build muscle in the Strength Lab. Make room to rest in the Recovery Lab.
You do not have to choose one way to look after your body. Our Unlimited Studio Memberships help you make all three part of your routine.
Explore Unlimited Studio Memberships ↗Book the Strength Lab
Make room
to get stronger.
Pick a time that works for you. Your place in the room is already earned.
Strength LabCome as you are.
Come as you are.
We will meet you there.
Full-body training. Specialist coaching. For all levels and bodies, always.
Book your sport with the Eversports app ↗For an easier way to book, manage and pay.
Good to know
New to lifting?
You belong here.
01Do I need strength-training experience?+
No. You can start here. Tell your coach it is your first class so they can explain the setup and help you choose suitable weights and variations. Experienced lifters can work with a greater challenge in the same session.
02Is every class full body?+
Yes. Each daily plan covers the major movement patterns, including squatting, hinging, pushing and pulling. You do not need to attend on specific days to cover different body parts.
03How heavy do I have to lift?+
Heavy is individual. Start with a weight you can move with control, then work with your coach to find a useful challenge. We gradually build from there. There is no requirement to match anyone else’s weights or lift to complete failure.
04Why do the exercises repeat?+
Repeating a plan lets you learn the exercises and see your progress. Each day has its own full-body plan, repeated weekly through the training block. You can compare what you lifted, how many reps you completed and how the movement felt.
05Can I join if I have an injury or low bone density?+
Contact us before booking so we can discuss your needs and the adaptations available. Recent injuries, fractures or a diagnosis of osteoporosis may require individual guidance from your treating professional. A group class cannot replace rehabilitation or a personalised treatment plan.
06Can I combine it with Reformer Pilates?+
Absolutely. Reformer Pilates and strength training complement each other. Build a routine that gives you time for both, with recovery between demanding sessions. Our Unlimited Studio Memberships make it easy to include the different Labs.
07What should I know before my first visit?+
Classes are taught in English. Wear clothes you can move in and bring water. Arrive at least 10 minutes early to meet your coach and get settled. We start on time and cannot admit late arrivals.
08How do I book or cancel?+
Book and manage your place in Eversports. Cancel at least 24 hours before class. Late cancellations, no-shows and late arrivals forfeit the session. Check the terms shown with your booking.