Ever walked past the weights section of the gym, locked eyes with a barbell, and immediately felt like it was silently judging you? Welcome to the club, literally. Join Kopano Marumo, our expert Regional Athletic Training Lead to get the full lowdown.
Lift Club takes you from “What on earth is a deadlift?” to “Why is my reflection suddenly giving superhero vibes?” in just 45 minutes per session at a Virgin Active social wellness club.
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Leave the cult. Join the club.
Is Lift Club for everyone?
The Virgin Active near you is more than a gym. It’s a social wellness club for everyone that offers ways to help you with holistic wellness.
At Lift Club, we believe in inclusivity. Whether you’re a sprightly teenager, a busy parent, or someone who remembers when dumbbells only came in cast iron, there’s a place for you here. We’ve got different-sized barbells, so there’s no need to worry if you’re not quite ready to hoist an entire car over your head.
Lifting: Not just for the pros
Virgin Active’s instructors are weight lifting experts. They don’t just have your back for safety’s sake; they are there to ensure you don’t leave the gym looking like a pretzel or limping out in slow-motion like a sloth. Each session follows a set six-week regimen so that you get the most out of each lift before we change things. It’s time to end the wondering. Show up ready to lift and get ready to be shocked at the improvement in your strength.
The buddy system: Because it’s better together
Lift Club operates in pairs. Think of it as your cheer squad, except they also ensure you don’t drop a barbell on your foot. Working in a group environment is magical. You naturally push yourself harder (because nobody wants to be the one who quits first). And when you lift heavier than you ever imagined? That’s the stuff of legends.
Mental gains: The unexpected side effect
Working out adds another unique perspective and focus from life’s chaos. When you lift, it’s just you, the barbell, and the sweet sound of clanking metal. Plus, lifting’s ability to boost those feel-good endorphins while getting rid of stress hormones is off the charts. And let’s not forget the aesthetic benefits. Who doesn’t want to look and feel like a Greek statue?
Why your future self will thank you
Our bones become more fragile as we age, and standing up from the couch suddenly feels like an Olympic event. Lift Club helps combat this by increasing bone density and joint strength, making everyday life (and spontaneous dance-offs) easier. Oh, and better posture? That’s just a bonus.
Confidence boosting, one rep at a time
Nothing beats lifting something heavy, setting it down, realising you’re officially a beast, watching your body transform, and finally breaking past those fitness plateaus. That’s the real prize. Plus, when you start lifting, you sleep better, your mood improves, and suddenly, people seem to like being around you more. Coincidence? We think not.
Time-efficient and effective
If you think weight lifting means endless hours in the gym, think again. Lift Club is a 45-minute power session designed to be quick, effective, and brutal in the best way. Get in, lift, and get on with your day. No messing about.
The final push: The high-intensity finisher
Just when you think you’re done, the finisher kicks in. This is where we separate the lifters from the loafers. Remember, when your brain says you’re finished, you still have 60% left in the tank. Push through and enjoy the satisfaction of knowing you conquered your limits.
Even pros have room for improvement
Think you’re already a lifting pro? The Lift Club can still help. Many seasoned lifters unknowingly develop bad habits that lead to shoulder pain, back issues, and limited mobility. We help you correct these issues to lift pain-free and smash through plateaus.
Booking a class: Easier than remembering where you left your keys
Hop onto the Virgin Active app, select your class, and book. If it’s full, don’t despair. There’s a waitlist and spots often open up just before class starts. Just be there five minutes early, or your slot might go to someone more punctual (harsh but fair).
What to bring: Just the essentials
A water bottle, a sweat towel, and a good attitude are non-negotiable. Oh, and please pay attention to the instructor. They’re there to stop you from accidentally launching a barbell into orbit.
Where can you find Lift Club?
Lift Club is now available in select Virgin Active social wellness clubs across Gauteng and the Western Cape. But if you don’t see it at your club, hold tight, 2025 will be a big year for Lift Club expansion.
Why Lift Club feels like a second family
We begin with introduction exercises, followed by creating a strategy, warming up appropriately, and eventually, lifting like champions. The mood is phenomenal. The speakers are blaring. The drive is at an all-time high.
Staying safe while lifting heavy
Our instructors are pros and know how to modify movements to suit all fitness levels. Whether you’re fresh off the treadmill or an experienced lifter, they’ve got your back (literally).
Inspiring transformations
We’ve seen members switch from Yoga mats to barbells, hesitant newcomers hit personal bests, and entire families bond over deadlifts. Lift Club isn’t just a workout. It’s a lifestyle upgrade.
Here are some inspiration for anybody thinking of joining Lift Club:
- Liz and her sister Rachel decided to branch out from Yoga and Cycling at Faerie Glen. Within weeks, they saw results which gave them the confidence to trust the process and keep going heavier.
- Corné and his daughter joined the Lift Club at Centurion after Tiana experienced Lift Club at Stellenbosch where she studies.
- We also have couples such as Zintle and Thabiso that enjoy doing our Lift Club classes together at Randburg.
- Injured people have also joined. Marinus at Claremont, who has chronic back pain adjusts accordingly when it’s leg day but is able to smash upper body days.
- Lerato, a runner, went from being petrified of a 15kg barbell to loading 10kg plates in two weeks of Lift Club at Menlyn Maine. She is now addicted and never misses a session.
- Don at Moses Mabhida has introduced Lift Club into his training regime because our programming pushes him further.
Angelika at Little Falls has made so many friends at Lift Club and now helps the newbies feel at ease on their first day.
What are the key differences between bodybuilding, weight lifting, weightlifting, and powerlifting?
These are all different types of strength or resistance training in competitive situations or at a gym.
Bodybuilders are judged on aesthetics i.e. the muscle definition, size, symmetry, figure etc. Bodybuilding still requires building the muscle for the look whilst the function is an added bonus.
Weightlifting (one word) is different from weight lifting (two words). The former means an Olympic competition whilst the latter means you, me and Joe Soap at Lift Club lifting weights without judges, just serious strength sessions.
Olympic weightlifters impress some experts with their execution of two lifts: the snatch and the clean and jerk.
At Lift Club we cover an array of lifts daily: from bench press to Pendlay rows to Front Squats and Romanian deadlifts. Powerlifting is also a competitive sport but the focus is on one-rep maxes and three lifts: the bench press, squat, and deadlift.
Common mistakes and how to avoid them
Beginners often go too heavy too soon, ignore their body’s warning signs, or mix up “muscle burn” with “actual pain.” The golden rule? If it feels like a lightning bolt is shooting down your spine, it’s too heavy. Technique always trumps ego.
Sleep, eat, lift, repeat
Muscle-building requires both work and sleep. Luckily, lifting should give you amazing sleep. Recovery is as important as the slog so don’t forget to sleep enough. And let’s not forget nutrition. Your muscles need fuel, so don’t forget to eat enough. Protein is your best friend. Whether chicken, eggs or a sneaky protein shake, don’t skimp on the good stuff. Carbs also give you a well-needed energy boost for the hard work required. Fainting at the bar is not allowed.
Recovery is just as important
Recovery isn’t a suggestion; it’s a requirement. Stretch, roll, hit the sauna, or even jump into an ice bath (if you feel brave). The better you recover, the better you lift next time. Prolonged stiffness leads to compromised technique and limited range of motion. Which leads to more stiffness, pain and minimal gains.
Why you need to try Lift Club
Lift Club is the place to be if you’ve been looking for a fun, effective, and downright empowering way to build strength, confidence, and a community of like-minded legends. Get in, lift heavy, and leave feeling unstoppable. See you under the barbell at a Virgin Active near you!