We are re-writing the rule book.
Follow ONE LDN online


WOD instructor and lifting champ, Adrian, is giving me a pep talk before I embark on his weight-lifting classes. He’s listing the aches and pains I might experience through regular strength-training, whilst his wrist is taped up from a recent lifting injury. You’d think I was about to enter World’s Strongest Woman. I remain super excited to start practicing deadlifts and snatches, and immediately purchase some weight-lifting gloves online. Aching joints? No problem. Rough skin? Absolutely not.

Before ONE LDN, my weight training regime was virtually non-existent ( I’d say ‘Cardio Queen’ was an apt description). The weights zone was a ‘man-area’, and a minefield of awkward moments and obscure exercises waiting to happen. I stuck with cardio for years and maintained an irrational fear of the squat rack. Even in a weightlifting class, I was a disaster waiting to happen, once even hurling – accidentally – a loaded bar at the studio windows whilst attempting a clean and jerk. It was PT Chris who pushed me out of my comfort zone, fitting in dreaded weighted lunges, step-ups, and hamstring curls into each training session.

Over the past year I have gone from wobbly squats to those a sumo wrestler would be proud of. My knees don’t cave in when I’m deadlifting, my back is straighter, and my planks and push-ups have gone from saggy to solid. I feel comforted that weight-training helps anti-aging; that my goals of a decent set of biceps and a washboard stomach are more likely to be achieved through strength-training rather than obsessive cardio; and the idea that I’m burning fat for hours after my workout thanks to greater muscle mass and an increased metabolism. I feel stronger, meaner, leaner, and I can run for longer and tirelessly (strong quads right there).

I don’t have a shredded six pack, rippling biceps, the ability to lift a double decker bus (or even complete an unassisted pull-up…yet). At times it feels like an uphill struggle, and I’m one impatient gym bunny. But when I look back at the last 10 months, it’s been a journey about self-acceptance and confidence, not just strength and achieving a body fat mass lower than 19%. I doubt I’ll ever return to doing a workout session that evolves totally around cardio - I’ve come too far to regress back to running like a hamster in a cardio wheel of doom. Now I’m pursuing actual, tangible goals to become the strongest me that I can be. Whilst my hatred for the squat rack hasn't changed, my workout regime has, and not only is it fun - it’s maintainable.

By Connie Foster-Hall

Recent posts

27 Marathons and 1 Ultra, we speak to Annie Foulds

From 27 marathons, to running The Comrades Ultra in June! We caught up with Annie Foulds on what's next what can't she do!

Read More


We caught up with one in three of our Engine Row Coaches, Alice Rickard, on what's next, her favourite cheat day...and why Engine Row?!

Read More

Strength Meets Yoga: With Kim Ngo & Tameka Small

We caught up with our ONE LDN coaches, to find the in's and out's of their classes, DM's and hidden talents!

Read More