Small Group Training

Our signature outdoor strength classes for mums. Train alongside an encouraging community with expert coaching, tailored progressions and modifications for every stage of motherhood.

Monday 5:30-6:30pm

Tuesday 9:30-10:30am

Wednesday 9:30-10:30

Thursday 9:30-10:30am

Friday 9:30-10:30am

*New Class Coming soon, Wednesday 12:25pm, Erina*

We train on Gosford Waterfront (Mason’s Parade), in between Gosford Sailing Club and Gosford Olympic Pool and we have an alternative wet weather location for those drizzly days.

Cost: $30 weekly for one training session, $50 weekly for two training sessions.

Book A Trial Class

Why mums love our Small Group Training...

Functional Strength

Build real-world strength that helps with everything from carrying toddlers to feeling more confident in the gym. Every exercise can be adapted to suit your body and experience.

Suitable for Every Stage

Whether you're newly postpartum, years into motherhood, or getting back into exercise after a break, every workout is coached with options to suit you.

More Than a Workout

Train alongside a welcoming community of mums who genuinely support one another. Come for the exercise, stay for the friendships.

What a Typical Session Looks Like...

Every 60-minute session combines breathwork, pelvic floor activation or down-training, strength training, functional movement and a little cardio to help you feel stronger for everyday life.

You'll use a variety of equipment including dumbbells, kettlebells, resistance bands, barbells, battle ropes and medicine balls, alongside bodyweight exercises. Every workout is coached by a MumSafe™ Trainer, with modifications available for pregnancy, postpartum, pelvic floor concerns, injuries and different fitness levels.

No two sessions are ever the same, but every class is designed to help you build strength, improve confidence and leave feeling better than when you arrived.

You'll Fit Right In If...

Want to feel stronger and fitter without spending hours in the gym
Need accountability and a regular routine
Want expert coaching from a MumSafe™ Trainer
Are returning to exercise after having children
Love the idea of exercising outdoors with a supportive group of mums

Holly, mum of 2

"Joining Strong Mums with Lou has been one of the best decisions I’ve made for myself in the past 8 months since joining. Not only have I gained strength, fitness, and endurance, but I’ve found a space where I can truly show up as I am, physically and mentally, and always feel supported.

Lou brings an incredible depth of knowledge and care, especially when it comes to pre and postnatal, and pregnancy, training. Her ability to offer safe modifications, combined with a gentle but empowering nudge to stretch your comfort zone, makes every session feel tailored and effective. I trust her completely, and that peace of mind is priceless. But it’s more than just workouts, it’s the community too. The group of mums here is warm, welcoming, and genuinely supportive. I’ve made some beautiful friendships and found my sessions to be not just my “me time,” but something I genuinely look forward to.

Oh, and there’s always a hug from Lou when you need one, which says everything about the heart behind this program. If you’re thinking about it, do it. You won’t find a more nurturing, empowering space to move, grow, and connect."

Book your trial class here

Try a class to see if it's the right fit for you and your little one.