MORE THAN A GYM

A Women's strength studio
for every stage of life

Strength training and pelvic floor expertise, built around you.
Whether you're just starting out, navigating a new life stage, or building on years of training.

Mortlake, London, SW14

Wherever you're starting from

There's a place for you here at Stable & Strong.

New to strength training and want a supportive place to start?

Classes

Navigating hormonal changes through perimenopause or menopause and want expert-led strength training?

LIFT Programme

Already training and looking for a fun, supportive community to push you further?

Classes

Newly postpartum and want to rebuild your strength, and bring your baby along while you train?

Mum & Baby

In your 60s, 70s or 80s and not sure where to start?

Strength over Sixty

Free PT Consultation

Not sure where to start? Book a free 15-minute consultation to discuss the right approach for you.

Book now

Come and meet us, and try us out.

Jump into a taster class to see what training with us feels like, or book a free 15-minute chat first to talk through your goals. Whichever feels right, pick your starting point below.

Taster Class
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Book a free taster session and try out one of our classes. (Excludes Mum & Baby classes).
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What we offer at Stable & Strong

From small-group classes to one-to-one coaching, and our 6-8 week specialist programmes;

choose whichever way of training fits you best

CLASSES

Strength, high intensity, boxing & core
25 classes a week across 7 days
Training from pelvic floor specialist
Small group classes

Find out more

STRENGTH OVER SIXTY

Dedicated training for 60+ women
2 Strength over Sixty classes a week
Next 6 week programme starts 1st Sept.

Find out more

PERSONAL TRAINING

Personalised training programmes
1-2-1 sessions
Build strength and confidence

Find out more

MUM & BABY CLASSES

Postpartum programme for mums
Next 8 week programme starts 26th Oct.
4 classes a week open to our programme graduates
We'll look over your little one while you train

Find out more

What our members have to say

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!

Hannah, South West London

Highly recommend - I exercised throughout my pregnancy and wanted to return to fitness safely and confidently afterwards, Stable & Strong has been absolutely perfect for that. The postpartum programme is expertly coached, thoughtfully structured and makes you feel supported every step of the way.

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.

Visit us today

64 Mortlake High Street,

Mortlake

London

SW14 8HR

5 min walk from Mortlake station.

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

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

POV: You know what your coach is saying just by the look on their face 👀😂

#eastsheenfitness #postpartumfitnesslondon #strongwomen #stableandstrongfitness #pelvicfloor

A splendid day out as the gym. 2 teams 4 events and a whole load of strong women at @butterflyeffectcompetition in surrey.

Amazing to see so many women of all ages competing under one roof.

Looking forward to our next gym event and our future butterfly effect.

#strongwomen #stableandstrongfitness #womenwholift #pelvicfloor

An amazing effort, spectacular views and excellent weather.

Thank you to the supporters and other halves that competed along side the ladies too.

We enter a wide range of events throughout the year.
Our next event is the butterfly effect competition in August.

#triathlonwomen #stableandstrongfitness #mortlake #womenwholift #strongwomen

The pressure on mums to “bounce back” is everywhere.

Get your body back.
Get your fitness back.
Get back to normal.

But here’s the problem…

Your body isn’t the same as it was before pregnancy, birth, sleepless nights, carrying children, and years of putting everyone else first.

And we are absolutely not saying that’s not a bad thing. It just seems to be how it is.

Whether your baby is 6 months old or 16 years old, many women are still feeling the effects of pregnancy and motherhood years.

This is not because you have failed or because you are “lazy” it’s because life gets busy and looking after ourselves often falls to the bottom of the list.

That’s why we don’t believe in bouncing back.

We believe in building forward.

Our Mums Programme focuses on reconnecting with your body, rebuilding confidence, and creating strong foundations through core, pelvic floor, movement, and strength training.

Because lasting strength isn’t built by getting back to that HIIT class as quickly as you can.
It’s built by understanding your body and giving it the time it deserves.

You don’t need to bounce back.

You deserve to become stronger than ever.

#strongwomen #stableandstrongfitness #postpartumfitness #pelvicfloor

Women have been told for years to lift light to stay small and spend more time on the treadmill.

Meanwhile, we’re losing muscle mass, bone density and confidence as we age, which isn’t helping the inevitable fluctuations and then total lack of functioning hormones as we age.

Strength training isn’t just for athletes or bodybuilders. It’s one of the most powerful and well researched tools women have to:

✓ Stay strong and independent
✓ Support bone health
✓ Improve confidence
✓ Move better for longer
✓ Feel capable in everyday life

The fitness industry has done a great job of teaching women to fear lifting weights.

It’s time to change that.

Which myth have you heard the most?

👇 Let me know in the comments.

#stableandstrongfitness #mortlake #strongwomen #liftingweights #womenwholiftheavy

Motherhood can change everything.

Your priorities shift. Your body changes. Time for yourself becomes harder to find.

That’s exactly why we created Stable Foundations.

This isn’t about “getting your body back.” It’s about building a strong foundation so you can feel confident, capable, and strong in the body you have now.

Over 8 weeks, we’ll help you:

✨ Reconnect with your core and pelvic floor
✨ Build strength safely and progressively
✨ Improve your confidence with exercise
✨ Learn how your body works after pregnancy and birth
✨ Reduce leaks, aches, and feelings of weakness
✨ Connect with other mums on the same journey

What’s included?

💪 3 coached sessions per week in our supportive women’s-only studio
👶 Baby-friendly classes, so no childcare worries we help entertain them so you can train.
📈 Progress tracking and regular check-ins
💕 A supportive community of mums who understand exactly where you are

Too many mums accept leaking, back pain, weakness, or feeling disconnected from their body as “just part of motherhood.”

It doesn’t have to be.

The strongest gift you can give your children is a healthy, confident, strong mum.

Because when mum feels better, everyone benefits. 💙

Ready to put yourself back on the priority list?

Send us a message to find out more about our next Stable Foundations int

Did you know we can lose up to 8% of our muscle mass every decade after the age of 30?

As we move through our 40s and 50s, declining oestrogen levels during perimenopause can accelerate muscle loss, making it harder to maintain strength, metabolism, bone health, and everyday function.

This is why strength training isn’t just about looking toned or getting “bulky” it’s about protecting your future self.

The earlier you start building muscle, the more of a reserve you have as hormone levels begin to change. But if you’re reading this thinking, “I’ve left it too late,” you haven’t.

Your body is incredibly adaptable. Women can build strength, increase muscle mass, improve bone density, and feel stronger at any age.

Whether you’re 35, 55, or 75, the best time to start lifting weights is now.

Strong muscles. Strong bones. Strong future

#strongwomen #stableandstrongfitness #womenwholift #menopause #perimenopausehealth

WE’RE GROWING OUR TEAM

Stable & Strong is looking for a passionate, Level 3 qualified Personal Trainer to join our women’s-only fitness studio.

This is a flexible, part-time role with room for growth as we continue to build a community.

We’re looking for someone who:
✨ Is Level 3 PT qualified
✨ Is passionate about helping women thrive through movement and strength training
✨ Has an interest in women’s health and wellbeing
✨ Is warm, supportive, and community-focused
✨ Loves learning and growing alongside the women they coach

To apply, please send your CV to info@stableandstrongfitness.co.uk.

Along with your CV, we’d love you to answer the following question:

“What is one thing you wish every woman knew about her body, health, or fitness journey?”

There is no right or wrong answer, we simply want to learn more about you, your values, and what drives your coaching.

#personaltrainer #barnes #eastsheen

Works an absolute treat.🙃😜

But no one would do that here….😬🙄

#strongwomen #stableandstrongfitness #mortlake #womenwholift #eastsheen

Start today.
Not tomorrow.
Not when the kids are older.
Not when life feels less chaotic.
Today.

you won’t know if you can show up when it’s hard, when you’re tired, when your not feeling your best. Unless you start.

And that’s the part you’ll never regret.

#strongwomen #stableandstrongfitness #womenwholift #pelvicfloor #postpartum

What a day. 🤍

We hosted two pelvic floor and strength training workshops at @theeverywomanfestival and had the most wonderful time. The women who came to our sessions were incredible, so engaged, so many great questions, and absolutely zero awkwardness talking about pelvic floors which is always a win.

It really reminded us why we started @stableandstrongfitness in the first place. To create a safe place for women to come and learn about their bodies and build a stronger version of themselves. Just the way this festival did.

And when we weren’t teaching we were soaking up the most inspiring talks. Filled with the kind of conversations women deserve to be having but so rarely get the space for.

Women sharing real life experience from endometriosis to breast cancer survivors, seeing how far women’s health has come, but also the realities of how far we still have to go. Specialist for all stages speaking on miss information, research and validating thoughts and feeling of so many women.

And the best bit. Getting to meet so many people doing so much to lift the stigma and change the narrative around women’s health. Slightly surreal to meet people I felt I already knew from a screen, but getting to speak to them in person was something else entirely.
@talkswithdrsesay @carty.yoga @gwencrabb @thegownproject @oriordanliz @dr.deyo and so many more.

Huge thank you to @jules_cornish9 and everyone at @theeverywomanfestival for putting on such a special day. We came home tired in the best possible way, reinvigorated to keep helping women learn and navigate the maze of women’s health.

Can’t wait to do it again.

Last weeks training had a little extra spice to it.

Come and try a taster class.
Link in bio ☝️

#womenonlygym #strongwomen #womenwholift #stableandatrongfitness #mortlake

There’s no perfect time to start. There’s just now.

You don’t have to be fit.
You don’t have to feel ready.
Why wait until we have “time”.
Your body is ready, It just needs you to start.

Because here’s what’s actually happening:
From your 30s, you’re naturally losing muscle mass around 3–8% per decade without strength training.

Around menopause, bone density drops too, terrifyingly up to 20% in the years that follow.

And your pelvic floor? It’s a muscle group like any other. It responds to training. It needs training.

Strength training is one of the most well-researched and effective tools we have for protecting muscle and bone as we age.

Muscle and bone do far more than hold you up:
Bones produce your red and white blood cells
Bones store and release calcium for nerve and muscle function
Muscle is your body’s biggest metabolic tissue
Muscle helps regulate blood sugar
Muscle generates heat and supports core temperature

The key is that we are always looking forward and training to be as strong and confident in our body for each stage of life from our 20s to our last decade.

The window doesn’t close. It just gets more important.

You don’t have to start young.
You don’t have to be fit already.
You don’t have to know what you’re doing.
You just have to start.

We’ve got classes and programmes for wherever you are in that journey.
Come and find us. And try a free taster class.

📍 64 Mortlake High Street | Women’s only | All abilities

#startnownottomorrow #stableandstrongfitness #steongwomen #womensonlygymlondon

Make us your non-negotiable. 📍

Because your time is the most important thing you have.
And how you spend it shapes everything else.
The energy you bring home.
The patience you have.
The way you feel in your own body.

One hour. For you. That’s it.

Stable & Strong is your standing appointment.
Book it. Protect it. Show up for yourself.

Link in bio. 👆

#strongwomen #stableandstrongfitness #womenwholift #postpartum

It’s honestly incredible what our clients do outside of the gym.

We’ve got runners, endurance athletes, triathletes, cyclists. Women constantly challenging themselves in huge ways and one of the best parts of what we do is getting to support them through it all. 💚

This weekend one of our members completed the UTS 50K at Ultra-Trail Snowdonia by UTMB… and not only did she tackle it once, she and her friend summited Yr Wyddfa (Snowdon) TWICE during the race. 🤯

56km.
3,400m of climbing.
Freezing cold.
Relentless rain.
Technical mountain terrain.
Hours upon hours moving through bitter wind, soaked clothing, exhausted legs and brutal cut-off times.

The UTS 50K is known as one of the toughest and most demanding ultra-trail races in the UK. A proper test of endurance both physically and mentally; and she absolutely smashed it, finishing within the cut off time.
We are SO proud.

And when we get messages afterwards saying:

“Definitely couldn’t have done my race without the strong classes.”

…we genuinely grin from ear to ear. And in Caragh’s case well up 🥲.

Because this is exactly why we believe so strongly in resistance training for women at every level of sport.

Strength training isn’t just about lifting weights in the gym. It’s what helps you keep going when your body is tired, cold and questioning everything. It builds resilience, endurance, stability and confidence. It helps reduce injury risk through months of training, and gives you the strength to handle the big day when things get tough.

The heavy carries.
The single-leg work.
The hinges.
The squats.
The stuff that maybe doesn’t look flashy on Instagram. But creates a body that is genuinely capable.

We are incredibly proud to have played even a small part in helping her get to that finish line. 💚

If you’ve got a big challenge ahead - whether that’s a race, an event, hiking mountains or simply wanting to feel stronger in your everyday life - come train with us. We’ll help you build a body that can truly do amazing things.

#utmbworldseries #womenwhorun #strongwomen #resistancetraining #stableandstrongfitness

Nobody told us that our late 30s, 40s and 50s would feel like this. The energy dipping. The body just not responding the way it used to or doing what you remember it could.

Here’s why. Oestrogen in our bodies helps maintain muscle mass. As oestrogen declines in perimenopause, women can lose muscle up to twice as fast as before.

And muscle isn’t just about strength!
It regulates your metabolism, protects your bones, supports your mood and your sleep.

The decline of muscle mass during perimenopause has consequences that can affect how well you live in your 60s and 70s.

The answer isn’t more cardio.
It’s lifting. Don’t be afraid of the weights.
Heavy enough to challenge your muscles.
Consistently enough to make a difference.

This is exactly what we do at Stable & Strong.

The best part.
You can start at any age! It’s never too late.

📍 Stable & Strong | Women’s only strength studio | Mortlake, London

#strongwomen #stableandstrongfitness #womenwholift #pelvicfloor #southwestlondon

Reviews like this one make us 🥹

The physical changes are brilliant.
But “a noticeable difference mentally”? That’s the one that really gets us.

Through our training - breath, pelvic floor, strength, and everything in between. We belive that our gym is more than a space just for building strength physically. It’s a space to grow and build mental strength too.

Come and see for yourself. First class is on us.

#maternalmentalhealthawareness #womenshealth #pelvicfloor #strongwomen stableandstrongfitness

The ‘bounce back’ pressure after having a baby is one of the most damaging things society put on women.

Did you know that 1 in 5 women experience postnatal depression or anxiety in the first year?

One in five.

And yet the loudest conversation is still about how quickly you can get back into your jeans.

Your mental health matters more than any of that.

Movement and exercise when it’s done at the right time, in the right way, with the right support, is one of the most powerful tools we have for postnatal mental health.

Not to punish yourself back into something. To feel like yourself again.to become a stronger version of you both mentally and physically.

Thats what we are here for. To check in on you, give you some time to feel a little more normal a few times a week, to help you build strength so you can support your whole self mentally and ohysically.

📍 Stable & Strong | Women’s only strength studio | Mortlake, London

#strongwomen #stableandstrongfitness #eastsheen #mortlake #postpartumfitness

When you have no idea what the board says at the start of the class.

Remember this is how we come up with those crazy exercises.

Come join some fun classes.

#strongwomen #stableandstrongfitness #eastsheen #mortlake #barnes

Anyone else?

#strongwomen #stableandstrongfitness #eastsheen #womenwholift #pelvicfloor

Did you train throughout your pregnancy and now you’re ready to start again but not quite sure where to start?

Strong Foundations is our 4-week strength programme for experienced mums returning to training after having a baby.

Small group, specialist coaching, pelvic floor focused, and yes, you can bring your baby along too.

Over 8 coached sessions you’ll rebuild your strength foundations, reconnect with your core and pelvic floor under load, and return to full strength training with confidence.
This isn’t a gentle introduction. It’s a smart, coached return to the training you love, designed specifically for women who already know how to lift.

📍 Mortlake, London
🗓️ Starting 6th April
👶 Baby friendly studio
🏋️‍♀️ Small group · Specialist trainers · Pelvic floor focused
Spots are limited for our first programme.
link in bio to join or WhatsApp us with any questions.

#stableandstrongfitness #strongwomen #mumandbabyexercise #eastsheen #barnes

Yesterday I had the privilege of joining a tour of the Women’s Rugby World Cup trophy at Allianz Stadium.
But the real highlight was hearing from the four women who created the very first Women’s Rugby World Cup back in 1991.

No sponsors (despite asking far and wide). No funding. No backing from the sport’s governing bodies. The teams paid their own way just to be there. There were only a few countries with women’s teams globally, and the rugby establishment wasn’t exactly rolling out the welcome mat.
But these four women did it anyway.

They didn’t ask for permission.
They didn’t wait for the sport to be ready.
They just built it, from scratch, against the odds, and against a system that wasn’t designed with them in mind.

Then getting pitchside with the trophy they made possible? 🏆 Honestly, it was surreal. And to be there with them.

35 years later, there’s a World Cup trophy tour. There are packed stadiums (the final was in the top 2 of the most watched rugby of all time). There are girls who grow up knowing this sport belongs to them too.

That’s what happens when women decide not to wait.

It’s also exactly why we built Stable & Strong. Not because the fitness industry was asking for a women-only strength training studio. Not because anyone told us there was a gap worth filling. But because we knew women deserved a space built entirely around them, their bodies, their seasons, their strength.

#strongwomen #stableandstrongfitness #eastsheen #barnes #womenwholift

Your pelvic floor and the gym

What every woman needs to know.

We talk about the pelvic floor a lot at Stable & Strong, and for good reason. It affects 1 in 3 women, it’s involved in every lift you do as well as every step, every breath, every cough or laugh and most women are never given the full picture.

No fluff. No scare tactics. Just science and strength.

📍 64 Mortlake High Street, SW14
🔗 stableandstrongfitness.co.uk

Who are you trying to impress?
It’s not vanity.
It’s not ego.
It’s self care.
It’s more time with them.
It’s the example they’ll copy.
It’s showing them what strong looks like.
It’s teaching them that consistency is a choice.
It’s giving them permission to back themselves one day.
It’s breaking a cycle.
It’s becoming the story they tell about you.
The gym isn’t time away from them.
It’s one of the greatest gifts you can give them.
Not because you told them to.
Because they wanted to.

#strongwomen #stableandstrongfitness #postpartumfitness #eastsheen #womenwholiftweights

This is what it is all about.

Building confidence
Rebuilding to where we once were
Challenging ourselves
Getting as strong as we can.

I can’t quite believe the improvements and goals that were achieved by these women over the last 8 weeks. It makes me so proud of what we are doing here and why women led training focusing on building a strong set of foundations to then work from is the best thing you can do for yourself at whatever stage of life you are in….you can make progress! You can get stronger!

Our strength challenge and stable foundations (mums programme) both finished today. And the ladies did amazingly well.

So if you’re thinking about getting back to exercise or looking for something new then now is the best time to start.

#mortlake #strongwomen #stableandstrongfitness #eastsheen #pelvicfloor

Can we be honest with you for a second?

If you’re still dealing with leaks, weakness or just feeling completely disconnected from your body: that’s not just “part of being a mum.”

You deserve a little treat for yourself, to feel strong again. And we can help.

Stable Foundations is our 8 week postpartum programme that takes you from breathwork all the way to lifting heavy weights; at your pace, with your baby, with coaches who are mums too.

Limited spaces available.

link in bio to grab yours before they’re gone.

#postpartumfitness #pelvicfloor #strongwomen #stableandstrongfitness

The difference can be humbling!

Legs said “let’s add weight”
“Progress takes time” replied the arms.

#womensonlygym #pelvicfloor #mortlake #stableandstrongfitness #postpartumfitness

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@stableandstrongfitness

MORE THAN A GYM

A Women's strength studio for every stage of life

Strength training and pelvic floor expertise, built around you. Whether you're just starting out, navigating a new life stage, or building on years of training.

Mortlake, London, SW14

Taster Class

What we offer at Stable & Strong

What our members have to say

Who are we?

Visit us today

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

​

Follow us on Instagram

A Women's strength studio
for every stage of life

Strength training and pelvic floor expertise, built around you.
Whether you're just starting out, navigating a new life stage, or building on years of training.

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