Learn strength training – four paths to a confident start with KI Health Hub
Four ways into strength training – one shared goal. KI Health Hub’s activities are designed to lower the threshold for regular exercise and provide a safe and sustainable start. Whether you are completely new to training, want to learn the basics of barbell lifting, or simply need structure to get your workouts done, there is an option that suits you.
Our Strength Training Activities
KI Health Hub offers several strength training activities with different areas of focus.
Get Started Training – start from the beginning with a broad introduction to cardiovascular and strength training through a multi-session course.
Get Started Lifting – learn the technical and methodological foundations of the main barbell lifts in this workshop.
Get Your Lifts Done – build routine and reinforce movement patterns with coach support in this weekly activity.
Learn Weightlifting – refine your technique and deepen your understanding of strength training with free weights in this group training class.
All activities are built on the same core principles:
- safe and confident execution
- gradual and appropriate progression
- practical and functional training
- support for developing long-term exercise habits
The goal is to give you more than just a start – we want to provide the tools you need to continue training independently, with knowledge, confidence, and a sense of security.
Get Started Training
Get started with training at the gym or at home
Get Started Training (GST) is for those who want to begin exercising and need support in establishing a new training routine. The course is suitable both for those who want to train at the gym and for those who prefer home-based exercise.
About the course
- 5 sessions of 45–60 minutes with the same group
- No prior experience required
- Recurring course; registration links are published on the Health Hub website and screens
- For employees
After the course, you will have:
- basic knowledge of both cardiovascular and strength training
- tried cardio machines and learned how to use them for warm-up and interval training
- tested an individually adapted strength training programme using bodyweight and free weights that you can continue on your own
Why participate in GST?
- Community: meet new people and find training partners
- Enjoyment of movement: focus on enjoyable training adapted to the participants
- Physical health: increase daily activity and improve overall well-being
- Variety: try different forms of exercise and receive a programme to continue with
Get Started Lifting
Learn the basics of barbell training
Get Started Lifting (GSL) is more than a workshop. It is a practical and supportive start to your strength training journey, designed to build both technical skills and confidence so you can train independently at the gym.
About the workshop
- 1 session of 60–75 minutes
- No prior experience required
- Recurring workshop – registration links are published on the Health Hub website and screens
- For employees
During the session, you will learn:
- Fundamental lifts
- Deadlift
- Squat
- Barbell row
- Press
Each exercise is taught step by step, with a focus on correct technique and efficient movement.
Key training principles
- Functionality: movements that build practical and transferable strength
- Progressive overload: how to gradually increase training load
- Reps in Reserve (RIR): a tool to manage intensity and reduce injury risk
Why participate in GSL?
- A solid technical foundation in the most important compound lifts
- Knowledge of how to plan training for long-term results
- Reduced injury risk through proper technique and smart loading
- Increased confidence in the gym
Learn Weightlifting
A gym class that teaches strength training
In Learn Weightlifting (LW) you will learn the fundamental movements and principles of strength training in a small group setting at the gym. The focus is on technique, mobility, coordination, explosiveness, and strength. Everyone can learn something from our engaged and knowledgeable instructors.
About the class
- Instructor-led class within the regular gym schedule
- Suitable for both beginners and intermediate participants – all levels are welcome
- Book via Wondr
- For employees and students
You will build strength by training compound exercises, primarily with a barbell, complemented by other equipment.
Get Your Lifts Done
Get your strength training done
Get Your Lifts Done (GYLD) is designed for those who already have basic knowledge of strength training. It is an excellent way to establish consistent training habits after participating in GST, GSL, or LW.
About the session
- Weekly sessions within the regular gym schedule
- 30 minutes per session
- Book via Wondr
- For employees and students
Why participate in GYLD?
Come and do your workout! This is a perfect opportunity to perform your sets and repetitions, with the option to ask a coach questions on site if needed.
If you do not have your own training programme, you can use our standard session structure:
- Choose a weight you can lift for 8 repetitions with good technique, leaving 1–2 repetitions in reserve
- Rest 60–120 seconds between sets
Exercises:
- Weighted squat: 8 repetitions × 3 sets
- Overhead press: 8 repetitions × 3 sets
- Deadlift: 8 repetitions × 3 sets