Intro offer.

14 days unlimited

£45

Join here

Group Classes

Variety of training methods
Female focused training
Fully equipped studio
Strength training (specialist Olympic weightlifting classes)
Pelvic Floor specialists

Stable Foundations

8 week programme
3 group classes a week
Bring your little ones
Core and strength focus Pelvic floor specialists
Performance measurements

Forever Strong

8 week programme
3 group classes a week
Core and strength focus Pelvic floor specialists
Menopause specialist talks
2 strength and 1 mobility and core session a week
Performance measurements

Personal Training

Individual training program
1-2-1 sessions 50 mins
Build strength and confidence
Pelvic Floor specialists
Learn correct form to take into classes and life

Try us out before you join - £8 taser class

Fi, South West London

Caragh is brilliant. She knows how to motivate and encourage with kindness, humour and enthusiasm. Her sessions are always different and I love the fact that I never know what's in store. I can't recommend her enough, try a class, you won't regret it!

Bet, SW14

I'm so glad I've finally found the right gym. Working out under Caragh's guidance is easy, safe, and fun. I'm getting stronger, I feel so much better, and I'm looking forward to my sessions. Highly recommended!

Kat, South West London

Great new studio. Excellent stable foundations 8 week programme for post-natal Mums. Really friendly team, feeling much stronger already and it’s so nice to do a class where your baby is looked after so you can focus on the class! Highly recommend!

Visit us today.

64 Mortlake High Street,

Mortlake

London

SW14 8HR

5 min walk form Mortlake station.

Very close to Sheen lane, Barnes and White Hart lane.

What are you waiting for?

See what we offer

What are we?

Stable & Strong is a local fitness studio, run by women for women.
We offer a mix of strength, high intensity, mobility, stretching, and specialist weightlifting classes, as well as one to one personal training, and 2 signature programmes which will be launching soon. All classes are led by experienced, specialist trainers.
We have specialist trainers in pelvic floor fitness.
Our studio has an area for little ones while you train - in selected classes only.
We also have some great facilities on site, including a shower room, cosy lounge and courtyard area for a post workout coffee, and a treatment room (please contact us if you are interested in this!).
We are so pleased that our fitness studio is on Mortlake High Street. We live locally and we love the area. The studio is just minutes from Mortlake station, around the corner from Sheen Lane and White Hart Lane, and have buses to Barnes, Putney, Richmond and Chiswick on the doorstep.

On the fence still. Join our mailing list and find out more.

Who are we?

We are Caragh and Katy, and we’re passionate about fitness that works for women at every stage of life. We are both mums and we understand the importance of strength, movement and pelvic health in everyday life.

Our aim is to create a space where you can train confidently, build strength, and connect with a supportive community on and off the gym floor.

Find out more about us

Who is the studio for?

Our studio is for women of all ages and life stages - from young women, to pre- and post-natal mums, and those navigating peri- to post-menopause. We are creating a space where everyone can train together in a fun, supportive and inclusive environment.

Testing our strength and having fun at the same time!

We are here to challenge you.
Push you outside your comfort zone.
And teach you that you are far more capable than you think!!!

Come and say hi, try out a taster class, book our intro offer or just join the fun!
Monthly rolling member ship with no contract. Cancel anytime!

#eastsheen #strongwomen #mortlake #barnes #postpartum #womenwholift #pelvicfloor #stableandstrongfitness #menopause #postpartumfitness #perimenopause #strengthtrainformenopause #prolapse #womenwholiftheavy #over40andfabulous #strongisnotasize #strengthisnotashape

Forever Strong = For Today. For Life.

Did you know that women can lose up to 5% of their muscle mass every decade after 30? 💡
And during menopause, that rate increases.

But it doesn’t have to be that way.
That’s why we created Forever Strong—an 8-week, in-person program designed to help you reclaim your strength, boost your energy, and build a body that’s ready for anything.

🔥 Stronger core and better posture
🔥 Increased energy and resilience
🔥 Better joint support and mobility
🔥 Confidence to live life on your own terms

Whether you’re experiencing the shifts of perimenopause, navigating post-menopause, or simply want to feel stronger, we’re here to help you thrive—not just today, but for the long run.

Because strength isn’t just for the gym…it’s for life.

👉 Join us and discover the power of feeling strong at every stage. Limited spots available, secure yours now.
Link in bio

#ForeverStrong #StrongWomen #Perimenopause #PostMenopause #WomenWhoLift #StrongForLife #ActiveAging #WomenEmpowerment #FitAfter40 #MenopauseSupport #StrongerEveryDay #strongisnotasize #eastsheen #mortlake #richmond #pelvichealth #pelvicfloorexercises #pelvicfloordysfunction #prolapse #incontinence

Laughter, fun, friendship, strength. That’s how we do gains around here! 🙌

Book a taster class or join our intro offer and see what we are all about. There’s only one thing holding you back….you

Link in bio.

#eastsheen #fitness #workout #mortlake #strongwomen #womenwholift #stableandstrongfitness #strengthtraining #women #mobilityexercises #pelvicfloor #prolapse #womensonlygym #barnes

When You Think You’re Doing It Right… vs. When You Actually Are! 😂

We’ve all been there - feeling like we’re smashing that squat or deadlift… only to realize our form is a bit more lazy dance than strength training.

The truth? Good form isn’t just about looking good; it’s about staying strong, safe, and injury-free. And the difference it makes is HUGE.

If you’re guessing your way through workouts or feeling like your body’s doing the Macarena mid-squat, it might be time for a bit of guidance.

💡 Want to lift with confidence and move pain-free?
💥 Join me for Personal Training or check out our Forever Strong program—specifically designed for women who want to stay strong, fit, and feel good moving.

📲 Message me to book your first session or learn more!
Or click the link in our bio to find out more

#strongwomen #mortlake #eastsheen #barnes #womenwholift #personaltraining #foreverstrong #stableandstrongfitness #womensfitness #liftwithconfidence #eastsheen #strong #postpartum #menopause #pelvicfloor #liftforlife #strongisnotasize

Welcome to Stable & Strong! 💪✨

Our women’s-only studio is where community, strength, and a little bit of fun collide! From our 25 classes a week (yes, you read that right!) to our signature programs and 1-2-1 training, we’re here to help you feel stronger and more confident in your body.

What we offer:
🌟 Strength Classes – Learn to lift, move well, and feel unstoppable. As well as a mix of boxing and conditioning or if you fancy a bit of HIIT.
🌟 Forever Strong – For women who want to stay strong and active, no matter the chapter. Get strong in peri and post menopause!
🌟 Stable/Strong Foundations - Mums, this one’s for you! Safe, fun, and perfect for building back strength. And we look after the babies (unless we can’t settle them 😁)
🌟 Community Events – monthly Sip & Stretch evenings, wellness talks, and more to connect with like-minded women.
🌟 Chill-Out Spaces – Because sometimes, you just need a cuppa and a chat!

Whether you’re lifting for the first time or perfecting your squat, Stable & Strong is your place to grow, connect, and feel good. Come see for yourself; your future self will thank you!

#WomensFitness #LiftHeavy #FindYourStrong #StableAndStrong #CommunityOverCompetition #strongwomen #eastsheen #mortlake #postpartum #barnes #womenwholift #menopause #pelvicfloor #stableandstrongfitness #menopausefitness

Maybe your energy isn’t what it used to be, your joints feel a little stiffer, or your body doesn’t quite move the same way. Or perhaps you’re feeling the early whispers of menopause and wondering if it’s too late to start building strength.

It’s not. In fact, now is the perfect time.

What if you could:
🏋️‍♀️ Feel stronger and more confident in your body, no matter the changes?
🏋️‍♀️ Move with ease, knowing your joints and muscles are supported?
🏋️‍♀️ Build strength now to protect your bones and balance in the years to come?
🏋️‍♀️ Finally understand what your body needs through this transition — and feel good doing it

That’s why we created Forever Strong. An 8-week in-person strength and movement program designed to help you feel strong, steady, and more at home in your body.
And this isn’t just another Zoom workout or a pre-recorded program where you’re left figuring things out on your own. This is real, face-to-face training with a coach who knows your name, understands your journey, and is right there with you to answer questions, adjust your form, and keep you accountable.

You’re surrounded by women who get it, who cheer each other on, and who are right there sweating and smiling with you. Because training together isn’t just more fun - it’s more powerful.

If you’re ready to feel strong, confident, and truly supported, Forever Strong is waiting for you.

Because you shouldn’t have to do this alone.

💬 Drop me a message or comment below if you want to learn more.

#ForeverStrong #WomenSupportingWomen #strongwomen #menopause #pelvicfloor #pelvicfloorexercises #menopausefitness #fitness classes #activeaging #InPersonTraining #FeelGoodMoveWell #StrongerTogether #strengththroughmovement #osteoperosis #heartdisease

Injury or surgery vs. Childbirth Recovery – Why the Difference?

Did you know the standard recovery process for a hip replacement includes:
✅ 6 weeks of physiotherapy
✅ A structured rehab plan
✅ Gradual strength building and mobility work

But after giving birth, many women are told to just “take it easy” and are often cleared for exercise at 6 weeks, with little to no guidance.

Think about it: Both are major physical events. One involves a single joint; the other involves your entire core, pelvic floor, and often significant trauma or surgery (hello, C-section!).

Yet, the aftercare gap is huge. New mums are often left guessing how to rebuild strength, manage pressure, and reconnect with their core.

Imagine if postpartum recovery was treated like rehab:
🔹minimum of 3 womens health specific physio sessions
🔹 Guided pelvic floor and core connection
🔹 Step-by-step strength building
🔹 Mobility and movement patterns to prevent injury

If you wouldn’t jump back into sport after a hip replacement without rehab, why would you after childbirth?

This is why we set up Stable and Strong Fitness. To create a safe space with a network to support you on this journey where ever you are in your postpartum journey. Because postpartum is for life. It changes us in some way. For the better most of the time.

Let’s change the way we look at recovery. Your body deserves it.

Interested in real postpartum recovery or finally giving yourself the recovery you deserved years ago?
Then pop into the gym and chat. We have many options to help you recover and regain strength. No matter how far postpartum.

#postpartumrecovery #pelvicfloorhealth #strongmums #stableandstrongfitness #womenshealth #mortlake #eastsheen #barnes #postpartumfitness #postpartumforlife #4thtrimester #mortlake #menopause #womenwholift #postpartumfitness #fitnessandbabies #bringyourbaby

Better late than never!
Here’s a little photo dump from our first adventure and challenge of the year.

Our Snowdon climb was amazing—perfect weather, great company, and plenty of delicious food.

We’ll be taking on a few adventure challenges throughout the year, so keep an eye out for our next “sporting” mission.
And if you feel the urge… join the gym and come along for the ride!

Next stop: Dorney Triathlon!

#StableAndStrong #AdventureTogether #WomenWhoMove #challengeyourself #prolapse #strongwomen #womenwholift #womenwholiftweights #40before40 #stableandstrong #trainforsomething #goals #togetherisbettwr #togetherismorefun #postpartum #menopause #dorneylake

That’s a scary thought.

But with strength training and owning a gym I feel I am preparing my body to be ready to keep up with the young guns over the next few decades, as well as helping others do the same.

Join now with our intro offer.
Visit our website for more details.

#itstimetokeepup #menopause #menopausefitness #prolapse #incontinence #pelvicfloor #pelvicfloorexercises #morethankegels #strongwomen #eastsheen #mortlake #barnes #postpartum #postpartumfitness #womenwholift #stableandstrongfitness

Squats are actually brilliant for pelvic floor health; when done with proper form and breath. Here’s why:

1. They Strengthen the Whole System
Squats work the glutes, hips, and deep core, all essential in supporting the pelvic floor. When these surrounding muscles are strong and coordinated, the pelvic floor doesn’t have to work alone or so hard.

2. They Train the Pelvic Floor to Move Naturally
The pelvic floor is meant to lengthen and lift, not stay tense all the time.
During a squat:
• As you lower down: the pelvic floor gently lengthens
• As you stand up: it naturally lifts and engages

This dynamic movement keeps the pelvic floor functional and responsive, especially for women recovering from birth or managing symptoms like leaking or heaviness. Breath and pressure management are key; and you can’t have one without the other.

3. They Encourage Breath + Core Coordination
When you exhale on the way up, you’re syncing your breath with pelvic floor activation. This supports pressure management and core engagement, crucial for prolapse and diastasis recovery too.

4. They’re Accessible & Functional
Squats mimic real-life movement - sitting, standing, lifting kids, and more.
Training them prepares your pelvic floor for real-life loads, not just isolated exercises.

If you’re new to squats, recently postpartum, in peri/post-menopause, or simply want to support your pelvic floor for the long haul, squats are a great place to start. Then, using progressive overload (gradually adding weight), you build strength and muscle, improve full-body support, and lay the foundations for more advanced training.

Need help with your pelvic floor or strength training?
Try a taster class or join the gym with our new intro offer: 14 days for £45.
Visit the website for more details!

#eastsheen #strongwomen #mortlake #postpartum #barnes #postpartumfitness #womenwholift #pelvicfloor #stableandstrongfitness #menopause #squat #squatday #newgym #womenwholiftweights #weighttraining #female #pelvichealth #prolapse

As we wrap up our very first Stable Foundations postpartum programme, we’re getting ready to welcome the next group of mums, starting 6th May - ready to reconnect with their bodies, boost their mental health, and meet other women who just get it. Whether you’re right in the thick of it or a few years down the line, this is your space.

A safe, supportive space where you can finally have time for you—without little ones hanging off you.

Our training starts with the basics: breath, pelvic floor, and core connection. We help you tackle those “normal” leaks (that actually aren’t something you just have to live with), and build real strength from the inside out. So you can move with confidence, play with your kids however and whenever they want—even be that mum on the trampoline at the party!

Come and train in a warm, friendly environment where we meet you exactly where you are. This is a gym that puts women first. A community that lifts each other up.

#prolapse #postpartum #newmum #eastsheen #strongwomen #mortlake #postpartumjourney #barnes #postpartumfitness #womenwholift #pelvicfloor #stableandstrongfitness #strongafterbirth #sw14 #ownyourmumbod #mumlifeuk #incontinenceawareness #iwilljumponatrampoline #weewhenyoucough #summerscoming

Just remember you can do anything.

You can get stronger, fitter and more confident.

It doesn’t matter what your starting point is.

#eastsheen #strongwomen #mortlake #postpartum #barnes #womenwholift #postpartumfitness #pelvicfloor #menopause #stableandstrongfitness #weightlifting #womenwholiftweights #wednesday #newgym #strengthtraining

It’s the Easter holidays, and we know how hard it can be to get through the weeks with the kids at home. But finding time for you is one of the best ways to confidently juggle everything.

See you on the gym floor this week—whether you’re a regular, thinking about getting back to moving your body, or a complete beginner. There’s no better time, and no better place, to become #Stable and #Strong!

#strongwomen #mortlake #eastsheen #postpartum #barnes #postpartumfitness #menopause #womenwholift #pelvicfloor #strengthtrainingforwomen #welift #strongisthenewskinny #strongisnotasize #newtofitness #notaclue #fitnessforlife #menopausefitness #prolapse #liftingwithaprolapse #jumpingonatrampoline

I train for function. Not aesthetics.
I train so I can play. Not to look toned.
I train for longevity. So I can live independently for longer.

Why do you train?

#strongwomen #mortlake #eastsheen #postpartum #barnes #postpartumfitness #menopause #stableandstrongfitness #pelvicfloor #prolapse #strengthhasnosize #strongisnotasize #livelife #fitness #workout #longevitylifestyle #pelvicfloorexercises #pelvicfloordysfunction #womenwholift #womenwholiftheavy

The gym can be an intimidating and confusing place—especially if you’ve never been before.

At Stable & Strong, we meet you where you are.
❌ No “you have to do it!”
❌ No “you must lift heavier!”
❌ No “you have to go harder!”
❌ No “you must use the specified equipment!”

We start with what feels comfortable and safe, then gradually push your comfort zone—helping you progress so you can live better and be stronger!

We stand for:

✔️ Fun
✔️ Longevity
✔️ Strength
✔️ Community
✔️ Support
✔️ Inclusivity for all women

We have something for everyone, with classes adapted to suit you.

Join now or try a taster class and see for yourself!

#strongwomen #mortlake #eastsheen #postpartum #barnes #postpartumfitness #menopause #womenwholift #stableandstrongfitness #pelvicfloor #liftingwithaprolapse #prolapse #pelvichealth #perimenopause #liftingthroughmenopause #menopausefitness #strengthisnotasize #strongisnotasize

At Stable & Strong, building muscle is about health, longevity, and getting strong for life! 🔥💪 Aesthetics and weight loss are by-products of this. Chase muscle gain, not the numbers on the scales.

Here are 5 key benefits of muscle mass for women in midlife:

💪 1. Boosts Metabolism & Fat Loss
Muscle tissue burns more calories at rest, helping to maintain a healthy weight and reduce midlife weight gain.

🦴 2. Protects Bone Health & Prevents Osteoporosis
Strength training increases bone density, reducing the risk of fractures and osteoporosis—one of the biggest concerns post-menopause.

🧠 3. Enhances Mood & Mental Well-Being
Strength training boosts confidence, reduces stress, and improves mental clarity, helping to combat menopause-related brain fog and anxiety.

❤️ 4. Supports Heart Health & Reduces Disease Risk
More muscle mass helps regulate blood sugar, lowers inflammation, and reduces the risk of type 2 diabetes and heart disease.

🏋️‍♀️ 5. Improves Strength, Mobility & Independence
Stronger muscles support joints, improve balance, and reduce the risk of falls—keeping you active and independent for longer.

#whymusclemassisimportant #postmenopause #perimenopause #itsnevertoolate #strength #strongwomen #womenwholiftweights #eastsheen #mortlake #barnes #pelvicfloor #postpartum #fitness #newgym #womensonlygym #workout #stableandstrongfitness #buildstrengthbuildconfidence

Ever felt like this when thinking about lifting weights? 👀💭

Peeking into the gym feeling unsure. Trying to slip into the gym unnoticed…picking up the tiniest weights and pretending you know what you’re doing… casually looking around to see what everyone else is doing… then leaving more confused than when you started? 😅

You’re not alone!

Strength training can feel intimidating if no one has ever shown you how to do it properly. But that’s exactly what our 4 Week Learn to Lift Program is for! 💪

✅ Learn the key lifts used in our classes and for most strength training programmes
✅ Get expert coaching in a supportive, women-only space
✅ Build confidence so you can walk into the gym knowing EXACTLY what to do

No more worries, no more hesitation—just gaining strength, skill, and confidence!

Spots are limited! Drop me a message or click the link in bio to secure yours! 🚀

#LearnToLift #WomensStrength #ConfidentAndStrong
#strongwomen #mortlake #eastsheen #postpartum #barnes #postpartumfitness #menopause #stableandstrongfitness #pelvicfloor #prolapse #liftingwithprolapse #weightliftingpostmenopause #muscle #dontbescared #womenonlygym #newgym

Can you do this?

I’m just under 40, and that was 40kg—I couldn’t get anything heavier in each arm. (I tried a dodgy makeshift setup with plates and cable pull handles… not successful, as it swung about and hit my legs too much!) But that’s about 50% of my body weight, and I carried it easily for 2 minutes.

Let me know how you get on! Let’s give those later versions of ourselves the best chance at living independently for as long as possible.

#aginggracefully #independent #agewithstrength #strongwomen #mortlake #eastsheen #postpartum #barnes #postpartumfitness #womenwholift #menopause #stableandstrongfitness #pelvicfloor #prolapse #prolapsejourney #carryheavyshit #carryyourweight

Repost voice @peterattiamd

Practice movements!

Explore new movements!

At stable and strong we practice standard movements but we also introduce and explore movements that will challenge your body and brain keeping you guessing and learning each session.

Come and try out a taster class. Timetable online.

#strongwomen #mortlake #eastsheen #postpartum #barnes #postpartumfitness #womenwholift #menopause #stableandstrongfitness #pelvicfloor #exploremovement #womenwholiftheavy #prolapse #prolapsejourney #prolapserecovery #postpartumexercise #menopausefitness #menopausehealth

Exciting news.

Our Learn to Lift program starts on the 2nd April!

Do you feel intimidated by weight/weight areas in gyms?
Do you feel you have no idea how or what to do?
You know how important it is to start lifting as a woman but don’t know where to start?
Are you lifting in class but want to refine and develop your technique and form in a safe, non intimidating environment?

This is the program for you!

Check out our website for more detail.

Don’t forget Wednesday 2nd April!

#learntolift #scaredofthegym #intimidated #fitness #functionalfitness #strongwomen #mortlake #eastsheen #postpartum #barnes #postpartumfitness #menopause #womenwholift #pelvicfloor #stableandstrongfitness #strongisnotasize #beginnerweighttraining #weighttrainingforwomen #weightlifting

Strength training 2–3 times a week is perfect for building muscle and confidence, without feeling overwhelmed. But build it up slowly.

Consistency matters more than marathon sessions, shorter more regular session is better than 1 huge one weekly. You won’t see changes to your body composition with that approach.

And most importantly don’t forget that rest days are when your muscles actually grow! A split week alternating arms and legs can give one a rest while still training if that’s what you want to do. Rest days do not mean do nothing. This can be a stretching, mobility, gentle recovery.

Ready to make lifting a regular part of your routine?

Comment “💪” if you want to get strong.

#womenwholift #prolapse #pelvicfloorexercises #menopause #menopausestrengthtraining #strongisnotasize #allfitnesslevels #postpartum #pregnancy #postpartumfitness #strongwomen #womenwholiftweights #workout #newgym #mortlake #barnes #eastsheen

Happy international women’s day! And what a stunning sunny day it is for it!

#stronghasnosize #stronghasnoage #strongwomen #mortlake #eastsheen #postpartum #barnes #stableandstrongfitness #postpartumfitness #pelvicfloor #womenwholift #menopause #womenwholift #womenswholiftheavyshit

No plan for international women’s day!
Come join us for a relaxing river walk at 9:45 am followed by cake and coffee. Then if you feeling up to it stay for a class or just join us at 11 am for our free class to celebrate how strong women are.

#strongwomen #mortlake #eastsheen #postpartum #barnes #stableandstrongfitness #postpartumfitness #menopause #womenwholift #pelvicfloor #womensday2025 #fitness #personaltraining #thamespath

Join Us for a Free Class to Celebrate Women!

It’s International Women’s Day - let’s take a moment just for us.
We rarely make time for ourselves, so why not start today? No excuses.
This one’s for you!

#womens #internationalwomensday #womenwholift #womenwholiftheavy #strongwomen #mortlake #eastsheen #postpartum #barnes #stableandstrongfitness #postpartumfitness #menopause #womenwholiftthemselves #pelvicfloor #pelvicfloordysfunction #strongereachday #strongestyou #youtime

Join Us This Saturday to Celebrate Women!

We’re hosting a river walk—a perfect chance to chat, connect, and meet new faces. Bring along your dogs, kids, friends, and partners!

We’ll set off from the gym at 9:45 AM for a relaxed hour-long stroll.

Afterwards, head back to the gym for coffee and cakes on us.

And if you’re up for it, stick around for a free class at 11 AM!

#strongwomen #mortlake #eastsheen #postpartum #barnes #stableandstrongfitness #postpartumfitness #menopause #womenwholift #pelvicfloor #internationalwomensday #riverwalk #thamespath #ihopeitssunny

The importance of spinal movement is often overlooked even if you train regularly. Yes your spine gets trained while you train other parts of the body but that is often in a single plane and without any conscious movement directly aimed at the spine.

Training thoracic (upper back) extension (bending backwards and bending it sideways will help not only with posture but also breathing and in the long run our nervous system, shoulder and back mobility and pelvic floor function.

Here are a few exercises you can do at home with a foam roller, rolled up towel or a cushion to help improve your upper spine health.

This is something for everyone whether you sit at a desk for long hours, have been or are pregnant or you are posture is more rounded. This can be a great way to stretch out your back. But start small and add things slowly.

#pelvicfloor #pelvicfloorexercises #postpartum #postpartumfitness #menopause #fitness #spinehealth #breathingexercises #breathbetter #movebetter #newgym #mortlake #barnes #eastsheen #eastsheenvillage #spinehealth #mobilitytraining #mobilityforall #trainyourbody #wholebodyapproach

Members Perk.
Sip and stretch last Friday at 4pm of every month. Come and join us for a glass of something alcoholic or nonalcoholic, a good natter and a bit of a stretch to take away that tension from the stresses of the week.

#wine #friday #strongwomen #mortlake #eastsheen #postpartum #barnes #menopause #womenwholift #postpartumfitness #stableandstrongfitness #pelvicfloor #goodvibes #goodchat #selfcare

Super easy tip to add into your day to give your pelvic floor some extra help!

“Blow out”

Focus on the exhale, as that triggers the pelvic floor to contract when the diaphragm pushes up to expel air from your lungs. It’s more complicated than that simple sentence, but I hope this makes you think and become more aware of how you breathe when you move.

Come and join Stable & Strong to learn more about pelvic floor, core, and strength!

#strongwomen #womenwholift #stopthosepeskyleaks #incontinence #prolapsejourney #pelvicfloorphysiotherapist #pelvicfloorhealth #pelvichealth #postpartum #menopause #leaking #peeyourpants #mortlake #eastsheen #barnes #getstrong #mumlife #sittingallday

Don’t forget our Stable Foundation Programme for postpartum mums, launching on 3rd March.

Limited spaces available.

Head to our website for more details.

#postpartum #postpartumfitness #postpartumbody #newbaby #mumlife #strongmum #strongwomen #womenwholift #weightlifting #mortlake #eastsheen #barnes #pelvicfloor #stableandstrongfitness #ileakwhenijump #fitness #workout

End the week with a bang!

Don’t forget to book your class. Or check out our site and join us or get a taster!

#strongwomen #womenwholiftweights #liftheavyshit #weightliftingwomen #mortlake #eastsheen #postpartum #barnes #menopause #stableandstrongfitness #pelvicfloor #womenwholift #postpartumfitness #trainwothyourkids #itsfriday #eastsheenmums #eastsheenvillage #mumlife

Why Strength Training Belongs in Your Life’s Toolbox 🛠️💪

Strength training isn’t just about building muscle—it’s about building a stronger, more resilient body for life. Here’s why it’s a must-have:

🔹 Stronger Bones, Stronger You – Lifting weights helps increase bone density, reducing the risk of osteoporosis and fractures as we age.

🔹 Stops muscle wastage and More Muscle = Faster Metabolism – Muscle burns more calories at rest, making it easier to maintain a healthy weight over time.

🔹 Boosts Mental Strength – Strength training is proven to lower stress, improve mood, and boost confidence.

🔹 Core & Pelvic Floor Strength = Confidence – A strong core supports posture, reduces back pain, and helps prevent leaks (yes, that kind!).

🔹 Improves lifestyle and enjoyment – From carrying kids to lifting shopping bags, strength makes everyday tasks easier and keeps you moving well for years to come.

And remember

🫵 It’s Never Too Late to Start – No matter your age or stage, strength training will improve your quality of life.

Ready to get stronger? 💥 Join us at Stable & Strong for expert-led classes designed for YOU. DM us to book your first session!

#GetStronger #StrengthTraining #WomensFitness #prolapsejourney #prolapseexercise #menopause #weightliftingwomen #liftheavy #womenwholift #strongwomen #pelvicfloor #pelvicfloorexercises #ageisjustanumber #stregthtraining #incontinence #strongerwithage #boostenergy #newmum #mumlife #barnes #mortlake #eastsheen #eastsheenvillage

💖 Fall in Love with Strength 💖

This Valentine’s Day, let’s celebrate the most important relationship of all—the one with 💫yourself💫

At Stable & Strong, we believe self-care isn’t selfish!
It’s essential.
Whether you’re lifting weights, finding balance in movement, or simply showing up for yourself, every workout is an act of self-love. 💪✨

Join us for a class tomorrow and give yourself the gift of strength, confidence, and support—because you deserve it. 💕

Tag a friend who lifts you up, and let’s celebrate strength in sisterhood! 👯‍♀️ Book a taster or join us now and celebrate yourself!

#StableAndStrong #SelfLove #ValentinesDay #WomensFitness #StrengthInSisterhood #EmpoweredWomen #PelvicFloorHealth #strongwomen #postpartumfitness #menopause #menopausefitness #exerciseclass #eastsheen #mortlake #banres #valentines

Mums, this one’s for YOU! 💪👶

Feeling like your body just isn’t the same after having a baby? Whether you’re newly postpartum or years down the line, our 8-week Postpartum Programme is designed to help you recover, rebuild, and regain your strength—all while keeping your little one by your side!

🔥 What you get:
✔️ 3 small-group classes a week
✔️ Bring your baby - train without stress.
✔️ Pelvic floor & core connection
✔️ A supportive, judgment-free space
✔️ Expert coaching & specialist talks
✔️ Real progress with performance tracking

This is more than a workout—it’s your time to feel strong again, surrounded by mums who get it. 💕

⏳ Starts 3rd March! Spaces are limited, so don’t wait! Tap the link in bio or DM “STRONG” for details.

Tag a mum who needs this! 👇💬

#PostpartumFitness #MumStrong #PelvicFloorHealth #StableAndStrongfitness #newmum #barnesmum #eastsheen #mortlake #fitnesswithyourbaby #babyclasses #pelvicfloor #postpartum #postpartumfitness #postpartumbody #mumlife #personaltraining #strongwomen

Knockout Conditioning is one of our main classes.

Each session is a combination between boxing (majority of the movements) combined with cardio workout, bodyweight exercises or a combo of all three. You might even get a strength set thrown in for good measure. The perfect class to get a cracking workout.

Classes are on:
Tuesday at 17:00
Wednesday at 12:30
Friday at 10:30.

Book yourself a taster session on the website and come try it out tomorrow. Or even better grab yourself a membership and enjoy several sessions a month! Head over to our website
Www.stableandstrongfitness.co.uk

#boxing #cardio #womeonsupportingwomen #femalegym #pelvicfloor #prolapse #postpartum #getfit #strongwomen #womenwholiftweights #womenwholiftheavy #mortlake #barnes #womensfitnessstudio #eastsheen #lookafteryou #menopause #menopauseworkout

What do we offer @stableandstrongfitness?

A space where you little one can be supervised and you can train without worry or distraction in view the whole time.

A mix of training methods and styles. Classes from high intensity training to strength classes to mMovement, mobility and pelvic floor.

All abilities welcome in each class. Exercises can be adapted to meet you where you are. Be that cycle related, age related or fitness level!

A wide range of functional fitness and cardio equipment to give you a well rounded and whole body workout.

A lovely lounge to sit and enjoy a coffee and a cheeky read from our little library or useful books. @clarebournephysio @whymumsdontjump @lucebrett @emmabarnett

So pop in say hi, book a taster session or get a membership and come and join us. Check out the website for more detail.

#prolapse #womensfitness #strongwomen #womensupportingwomen #pelvicfloor #pelvicfloorexercises #getstronger #newgym #mortlake #eastsheen #postpartum #postpartumfitness #postpartumprogram #womenshealth #personaltraining #fitnessclasses #femalegym #womensfitnessstudio #stableandstrongfitness

All your training needs in one place. And we are not just talking about the free coffee.

We offer a wide variety of training over the week to suit your preferred way of getting a workout as well as trying to give a broad range of times to suit your busy diary.

From HIIT to flexibility, mobility to strength and everything in between. Every class adapted to you. So you can try something new and we will adapt the class to suit your ability be that reducing weights to changing your exercises.

We are open to all women from young aspiring fitness enthusiasts to women who feel they need to start moving more before menopause gets the upper hand.

We also have a baby pen for those who have little ones but don’t want to have them crawling about or under their feet. We have a member of our team looking after your babies in their prams or in the pen while you workout. So you can try and get some your time and a good workout. (Babies are ultimately still your responsibility but we will try our best to calm and entertain them as best we can!) classes with a pram icon are the ones you can bring your little ones to.

We currently have a trial session available on our website so if you fancy a class before committing. So please come down and have a go.

Our memberships are designed with you in mind so they can fit into your life with ease and no contracts!

We look forward to seeing you in the gym soon.

#prolapse #training #postpartum #postpartumfitness #menopause #menopausefitness #fitness #workout #running #backtorunning #gettingold #bodyafterbaby #stableandstrongfitness #tryingtoholditin #mortlake #barnes #fitnessclass #workout #eastsheen #sw14 #pelvicfloorexercises

That’s a wrap for our launch week.

Thank you to everyone who signed up to and joined a class this past week. It has been great to meet so many new faces and to give you a tiny taste of what is to come at @stableandstrongfitness.

Member ships are now live and available with a variety to suit everyone.

Personal training packages are also available online if you need some extra guidance, want to train on your own or want to get back into the swing of it before joining in with the classes.

Thank you to everyone who made the launch evening it was fab not just because we had great wine from @hartysbarnes and @paradewa.wine and food from @cheddarandolive_ ! Excellent.

Para Dewa supports small women run vineyards who make less than 1000 bottles a year and promotes and sell their wine. Supporting women and small vineyards! Stock up now!

Hartys is a wonderful wine bar on white hart lane so if you haven’t already go check it out.

Cheddar and Olive is a fabulous charcuterie company who make stunning and delicious board for all occasions! “Graze for any occasion”

We have enjoyed the week immensely and we are looking forward to what this adventure holds in store for us and for you. So thank you again.

See you in a class soon I hope.

#prolapse #newgym #mortlake #barnes fitness #workout #mobilitytraining #strengthtraining #womenwholift #womenwholiftweights #menopause #menopausefitness #postpartum #postpartumfitness #postpartumbody #beconfidentbeyourself #strongwomen #stableandstrongfitness

2 more days with our free classes.

Come down and have a go. Book in online via our website.

#newgym #womenshealth #womenwholift #personaltraining #freeclasses #pelvicfloor #pelvicfloorexercise #getstronger #strongwomen #stableandstrong #stableandstrongfitness #mortlake #barnes #eastsheen

Thank you for your patience. Booking for the launch week is now available online. Visit our website and find out more.

The joys of starting a business means the adventure is not without its massive bumps. And none more frustrating than launching and your website malfunctioning.

But thanks to some local genius we are now live. 🎉🎉

So take a peek and see what we are up to and have to offer. And please let us know if you have any further questions.

Thanks so much.
The Stable & Strong Team.

#launchingsoon #january #womensfitness #strongwomen #postpartum #postpartumfitness #menopauseweightloss #menopausefitness #womenwholift #barnes #eastsheen #mortlake @eastsheenvillage @myrichmond.london @themumclub

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