ION Strength and Conditioning

Female focused Strength Training: ION StrongHer

StrongHer is our women-only strength class, held every Thursday at 6:30pm.

Programmed and coached by our female coaching team, the session focuses on building strength in a supportive environment where women of all ages and experience levels can train together.

Whether you’re completely new to strength training or looking to add another coached session to your week, every workout is adaptable to your ability.

No membership is required and drop-ins are always welcome.

If you’d like to find out more or book a session, send us a DM or email [email protected].

Big numbers for this mornings sunrise 6.15am Run Club | Bike combo workout 🏃🏼‍♂️ 🚴🏻‍♀️

Week 2 with our Summer Additional Learning Needs group 💪

Another brilliant session with loads of energy, engagement and everyone getting fully involved.

Great to see confidence growing each week.

Cardiff Youth

We are incredibly grateful for the support from…
Vector Compliance
Proactive First Aid Solutions
Project XV
HSJ Accountants
Limegreen - Heat your home for less…

2026 Youth Health & Wellbeing Initiative

Cardiff Schools U16s | Dewar Shield Preseason 🏉

Week 2 of preseason and the lads are continuing to put the work in, developing their physical qualities alongside their on field rugby sessions.

Developing speed, strength and power is fundamental to maximising performance on the pitch, helping players become faster, stronger, more resilient and more explosive.

It’s been brilliant to see the boys moving some good weight with excellent technique and quality ranges of motion. That’s exactly how young athletes should train, movement quality first, load second. Build great movement patterns, then progressively add the load.

The future is bright 💪 🏉



Coaches
Rhys Jones
Tomos Luke Rowlands
Rhys Emmott
Niall Read

Why We Do What We Do 💪

This image tells a powerful story.

At just 30 years old, there’s already a noticeable difference between trained and untrained muscle.

Muscle isn’t just about how you look. It’s what allows you to move well, stay strong, protect your joints, support your bones and remain independent as you get older.

Without regular strength training, muscle gradually shrinks, strength declines and everyday tasks become harder. But when you consistently train, you can maintain and build muscle for decades.

That’s why everything we do at ION is centred around structured strength training, delivered through coach led classes that provide accountability, progression and a supportive community.

We don’t believe in random workouts. We believe in following a proven programme, learning correct, safe technique and getting stronger week after week.

Because the decisions you make today determine the quality of your life tomorrow.

Your future self will thank you for starting now.

Our core programme

ION60 (60 mins Strength focused classes)

ION45 (45 min total body Strength and Conditioning in circuit format)

ION30 (30 mins total body Strength and Conditioning

Our new ION60 Beginners Strength classes are designed to help people build confidence before stepping into our regular ION60 Strength focused classes.

Mondays 6.30pm
Thursdays 6.30pm (Ladies Only)

We believe all our classes are inclusive and suitable for a range of abilities. However, we also recognise that people can sometimes feel unsure or lack confidence when joining a regular class, particularly if they are new to strength training.

Strength training rather than endless cardio is increasingly recognised as one of the most important things we can do to support long term health and longevity. Maintaining strength and muscle mass as we age can help us remain active, independent and resilient, while also supporting bone density, balance, joint health and a healthier body composition.

It can be particularly valuable for women during perimenopause and menopause, when hormonal changes can affect muscle mass, bone health, body composition and overall wellbeing. It was therefore fantastic to see such a strong number of women attending the session and taking a positive step towards building strength and supporting their long term health.

For us, strength training is not simply about lifting heavier weights. It is about helping people move better, stay stronger, healthier and capable for longer.

Welcome ION60 Beginner Strength Sessions to our timetable.

🏋️ On Monday we kick off our brand new 10 Week ION60 Strength Cycle at both gyms.

Built around the three fundamental compounds lifts that we use as a vehicle to drive total bod strength:

🏋️ Squat
🏋️ Bench Press
🏋️ Deadlift

Whether you’re looking to develop strength, or chase a new PB or simply build confidence in Strength training and move better, this programme has been designed to help you through a structured, progressive plan.

Over the next 10 weeks we’ll move through three key phases:

🔹 Weeks 1-3 - Accumulation
Build the base. Develop technique, movement quality and confidence under the bar while progressively increasing training load.

🔹 Weeks 4-7 - Intensification
Shift the focus towards general strength. Training volume gradually reduces while intensity increases, allowing you to lift heavier weights and continue building strength.

🔹 Weeks 8-10 - Realisation
Reduce fatigue while maintaining intensity. The goal is to drive intensity and develop maximal strength to test in week 10.

Strength training is about far more than lifting heavier weights. It helps increase lean muscle mass, improve bone density, support joint health, enhance body composition and build the strength needed for everyday life. It’s one of the most effective forms of training for long-term health and longevity.

Wherever you’re starting from, our coaching team will guide you every step of the way.