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Adult Winter Courses

At Queen’s Sport, we are dedicated to helping you reach your fitness and wellness goals. Our expertly designed courses cater to all skill levels, offering a supportive environment where you can build strength, improve your technique, and embrace new challenges. Whether you're just starting out or looking to advance your skills, we provide the guidance, motivation, and resources you need to succeed. Take the next step in your fitness journey and unlock your full potential.

Enrolment Opens 1 December 2025

RISE COURSES
Manage Your Lifestyle

RISE – In-Person Training at Queen’s Sport

Led by Queen’s Sport PT Instructor Paul Reynolds, 12-week RISE gives you a solid weekly training routine that builds strength, fitness, and confidence while keeping everything straightforward and doable.

Across 48 in-person sessions, you’ll train four days a week with a clear structure:

  • Monday - Full Body + Core
    A strong all-round session to start the week and get everything firing.

  • Tuesday - Upper Body
    Chest, back, shoulders, and arms - a proper upper day that builds strength and shape.

  • Wednesday - Lower Body
    Legs and glutes. Simple, strong, and effective.

  • Thursday - Cardio & Conditioning
    A heart-pumping session that boosts fitness and leaves you feeling great.

Alongside training, you’ll get online movement tutorials, nutrition and lifestyle lessons, meal ideas, and steady support from the rest of the group. We also use weekly online voting to shape the sessions and keep feedback flowing, plus regular accountability check-ins so you stay consistent and on track.

Early-Morning R.I.S.E - (2 Courses)

  • Location: Studio 4
  • Duration: 12 Weeks
  • Days: Monday - Thursday
  • Time: 06.40 & 07.35
  • Cost: Members: £280 | Non-Members: £310
  • Start Date: 5 January*
  • Instructor: Paul Reynolds

*WC 16 February. 1 week break (recovery week).

Prefer a later start?
We also run 9:30am RISE on Monday, Wednesday, and Friday in 6-week blocks - with the same coaching and structure as the main programme, just at a time that works better for you.
Mid-Morning R.I.S.E - TERM 1
  • Location: Studio 4
  • Duration: 6 weeks
  • Days: Monday & Wednesday
  • Time: 09.30 - 10:15
  • Cost: Members: £97 | Non-Members: £107
  • Start Date: 5 January
  • Instructor: Paul Reynolds

Friday R.I.S.E - TERM 1

  • Location: Studio 4
  • Duration: 6 weeks
  • Days: Friday
  • Time: 09.30 - 10:15
  • Cost: Members: £50 | Non-Members: £55
  • Start Date: 9 January
  • Instructor: Paul Reynolds

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Bodyweight and Conditioning Courses
Using Your Weight To Condition

Bodyweight exercises aimed at strengthening and sculpting while supporting performance, posture, and injury prevention. 

This Winter, we’re taking bodyweight training to the next level with our 7-week progressive course: Bums of Steel.

Designed to strengthen, sculpt, and support long-term performance, this programme goes beyond exercise - it builds lasting strength, confidence, and resilience.

Over the 7 weeks, you’ll follow a structured progression of glute-focused training aimed at:

  • Sculpting and lifting your bum
  • Improving posture, balance, and overall movement
  • Building strength and muscle tone
  • Enhancing performance both in and out of the gym
  • Supporting any sport or physical activity you take part in
  • Reducing risk of lower back and hip injuries

With expert coaching from Queen's Sport PT Instructor Heather Weir, each session will focus on correct form, muscle activation, and progression, ensuring safe and effective results. This isn’t just a workout - it’s a course designed to empower you with knowledge and techniques you can use well beyond the studio.

  • Location: Studio 3
  • Duration: 7 weeks
  • Days: Tuesday
  • Time: 6:45am 
  • Cost: Members: £48 | Non-Members: £57
  • Start Date: 13 January
  • Instructor: Heather Weir

Book at the PEC reception or online  Book Here

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FITNESS COURSES
Expert-Led Fitness Training

Discover fitness courses designed to suit every level, from beginners to advanced. Build strength, improve flexibility, and achieve your personal goals with expert-led training at Queen’s Sport. 

Boxing Skills & Fundamentals:  Our boxing course is perfect for beginner and intermediate trainers! This programme, focuses on the fundamentals of boxing in a small-group setting, ensuring personalised guidance. You'll master key techniques, from jabs to footwork, while building strength, endurance, and confidence. By the end, expect more than just fitness, discover a sport that challenges both mind and body. Are you ready to take on the challenge? 
  • Location: Studio 4
  • Duration: 10 weeks
  • Days: Monday
  • Time: 19.15 
  • Cost: Members: £80 | Non-Members: £95
  • Start Date: 12 January
  • Instructor: Mo Doherty

 

 

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HOLISTIC COURSES
Nurture Your Mind and Body

Queen's Sport's holistic courses focus on improving both physical and mental wellbeing, offering a balanced approach to fitness that nurtures the mind, body, and spirit. This Autumn we are offering Flow Into Strength Yoga and Ashtanga Yoga.

Flow into Strength Yoga: TERM 1 A dynamic yoga course designed to seamlessly weave fluid movements and empowering poses. Immerse yourself in a harmonious blend of breath and motion as you gracefully navigate through sequences that cultivate both flexibility and strength. Discover the balance between serenity and power, unlocking the full potential of your body and mind. Join us on the mat as we flow into strength, fostering a deeper connection to your inner resilience and well-being.  

  • Location: Studio 3
  • Duration: 7 weeks 
  • Time: 06:30 - 07:30
  • Day: Monday & Wednesday
  • Cost: Members: £105 | Non-Members: £126  
  • Start Date: 5 January
  • Instructor: Treasa Rosata

Pilates Fundamentals- Learn, Build, Progress.  Pilates Fundamentals is a 6-week beginner-focused course designed to help you learn the core principles of Pilates and build strength safely and effectively.
Across the programme, you’ll develop proper technique, improve mobility, and gain confidence in each movement. With guidance from our qualified instructor, you’ll progress at a steady pace and leave with a strong foundation you can continue to build on.

  • Location: Studio 3
  • Duration: 6 weeks
  • Time: 13.00 - 13.45
  • Day: Thursday
  • Cost: Members: £48 | Non-Members: £57
  • Start Date: 15 January
  • Instructor:  Jacqui McQuade 

Book at the PEC reception or online  Book Here

 

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STRENGTH COURSES
Build Strength, Gain Confidence

Strength training at Queen's Sport is designed to help you build muscle, improve endurance, and achieve your fitness goals with tailored programmes for all levels. 

Led by Queen's Sport PT Instructor Paul Reynolds; Men's Strength Training takes your fitness to the next level with this 12 week men's Strength Training course. The course is designed to help you get stronger, fitter, and more confident. Held every Monday night for one hour, this program is tailored to meet the needs of men looking to build muscle, increase endurance, and improve overall fitness. You'll learn proper technique for exercises using a range of equipment including barbells, kettlebells, and dumbbells. Paul will guide you through challenging workouts designed to help you increase strength, flexibility, and mobility. Moreover, you'll also learn how to design your own workouts so that you can continue to train independently in the gym. This programme will equip you with the knowledge and tools to move better, feel better, and become more educated on training. Join today and get ready to unleash your full potential!

  • Location: Group Training Zone (GTZ)
  • Duration:  12 weeks
  • Days: Monday 
  • Time: 19:30 
  • Cost: Members: £120 | Non-Members: £130
  • Start Date: 5 January*
  • Instructor: Paul Reynolds
Women's Strength Training: The 12 week programme designed to help you achieve your fitness goals in a supportive studio. You'll use equipment like barbells, dumbbells, and kettlebells while receiving personalised guidance. Learn to create your own workouts and boost your strength and confidence. Sign up today to transform your body and elevate your well-being!
  • Location: Group Training Zone (GTZ)
  • Duration: 12 weeks
  • Days: Monday 
  • Time: 18:30 
  • Cost: Members: £120 | Non-Members: £130
  • Start Date: 5 January
  • Instructor: Paul Reynolds
Intro to Women's Strength: Intro to Women's Strength is a 12-week programme designed to help you achieve your fitness goals in a supportive studio environment. You'll train with barbells, dumbbells, kettlebells, and more, receiving expert guidance tailored to your level. You'll also learn to create your own workouts, empowering you to continue training confidently after the course. Suitable for beginners and intermediate trainers.
  • Location: Studio 4
  • Duration: 12 weeks
  • Days: Wednesday 
  • Time: 19:30 
  • Cost: Members: £120 | Non-Members: £130
  • Start Date: 7 January
  • Instructor: Paul Reynolds
Mixed Strength: A 12-week programme for all abilities and all genders, built to get you stronger, fitter, and more confident in the gym. We focus on the main lifts that make the biggest difference, such as squats, deadlifts, presses, and rows and show you how to build them into a structured plan that progresses each week. You’ll train in a private training room with coaching that helps you move well and push yourself safely. You’ll have accountability, clear structure, and the motivation of a group all working towards the same goal.
  • Location: GTZ
  • Duration: 12 weeks
  • Days: Wednesday 
  • Time: 18:30 
  • Cost: Members: £120 | Non-Members: £130
  • Start Date: 7 January
  • Instructor: Paul Reynolds 

*WC 16 February. 1 week break (recovery week).

 

 

 

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CLIMBING COURSES
Reaching New Heights this Winter

Queen's Sport's climbing courses offer expert coaching for all levels, helping you develop strength, technique, and confidence as you conquer new challenges. This Winter we are offering Beginners and Improvers Courses.

Adult Climbing TERM 1- Get into everyone’s new favourite Olympic sport! The course is fun and engaging but also the right amount of challenging. You will learn the basic skills you need to be a safe climber such as: setting up your gear, tying into your harness, belaying, and of course a healthy dose of climbing technique. This course is designed for beginners & those with some previous climbing experience. 

  • Beginners Adult 
  • Duration: 6 weeks 
  • Time: 18:30 - 20:00 & 20:00 - 21:30
  • Day: Monday 
  • Cost:  Members: £78 | Non-Members: £87
  • Start Date: 5 January
  • Instructor: Queen's Climbing Instructors

 

  • Improvers Adult 
  • Duration: 6 weeks 
  • Time: 20:00 - 21:30
  • Day: Monday 
  • Cost:  Members: £78 | Non-Members: £87
  • Start Date: 5 January
  • Instructor: Queen's Climbing Instructors

Book at the PEC reception or online  Book Here

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DANCE COURSES
Dance Your Way to Confidence

Queen's Sport offers ballet and dance courses for all levels, helping you build technique, flexibility, and strength while embracing the grace of this timeless art form. This Winter we are offering Ballet for all and Contemporary Dance.

Beginner Ballet 

  • Location: Studio 3
  • Start Date: 8 January
  • Duration: 11 weeks
  • Time: 18:00 - 19:00
  • Day: Thursday
  • Cost: Members £82.50 | Non-members £99 
  • Instructor: Chee Shong Soon

*Half term on the 19 February.

Beginner Ballet NEW

  • Location: Studio 3
  • Start Date: 13 January*
  • Duration: 10 weeks
  • Time: 18:30 - 19:30
  • Day: Tuesday
  • Cost: Members £75 | Non-members £90 
  • Instructor: Chee Shong Soon

*Half term on the 17 February.

Improvers Ballet 

  • Location: Studio 3
  • Start Date: 8 January*
  • Duration: 11 weeks
  • Time: 19:15 - 20:15
  • Day: Thursday
  • Cost: Members £82.50 | Non-members £99 
  • Instructor: Chee Shong Soon

*Half term on the 19 February

Contemporary Dance for Adults - Explore the expressive world of contemporary dance . This course is designed for adults of all levels and offers a dynamic blend of modern dance styles.  Each week, you’ll focus on improving strength, flexibility, and coordination while discovering your own unique movement style. Each class is structured to build progressively, with a focus on musicality, rhythm, and creative expression.  This is a great opportunity to stay fit, express yourself, and have fun while learning in a supportive and inclusive environment. No prior dance experience is required—just come ready to move and enjoy the journey!

  • Location: Studio 1
  • Duration:  11 weeks
  • Time: 19.00 - 20:00
  • Day: Friday
  • Cost: Members £82.50 | Non-members £99 
  • Start Date: 9 January*
  • Instructor: Mayte

*Half Term break 13th February

Book Here

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SWIMMING COURSES
Swim with Confidence

Adult swimming provides a developmental programme leading from beginners & non-swimmers to advanced, covering basic fundamentals to developing technical proficiency in water.  

TERM 1

Level 1 Non-Swimmers

Perfect for complete beginners.

This course is designed for adults with little to no experience in the water. The focus is on building confidence and mastering the basics—such as entering and exiting the pool safely, breath control, floating, and simple movement through the water.

This course is for you if:

  • You've never learned to swim

  • You feel nervous or uncomfortable in the water

  • You can't float, kick, or move without support

Details:

  • Duration: 6 weeks
  • Day: Wednesday
  • Time: 19:45 - 20:15
  • Cost: Members: £54 | Non-Members: £66
  • Start Date:  7 January

Level 2 Beginners

If you're at ease being in the pool but need to learn the foundational skills, this is your next step. You’ll develop confidence in floating, gliding, and be introduced to front crawl and backstroke.

This course is for you if:

  • You're comfortable in the water but lack technique

  • You can float or kick with support

  • You're ready to start learning swimming strokes

Details:

  • Duration: 6 weeks
  • Day: Wednesday
  • Time: 20:15 - 20:45
  • Cost: Members: £54 | Non-Members: £66
  • Start Date:   7 January

Level 3 Improvers

This level is for swimmers who can travel short distances unaided. You'll work on refining strokes, building endurance, and learning additional skills.

This course is for you if:

  • You can swim 10–15 metres without assistance

  • You’re confident floating, gliding, and treading water

  • You're looking to enhance your technique and stamina

Details:

  • Duration: 6 weeks
  • Day: Wednesday
  • Time: 19.45 - 20:15
  • Cost: Members: £54 | Non-Members: £66
  • Start Date: 7 January

Level 4 Advanced

Take your swimming to the next level.

Designed for confident swimmers, this course focuses on refining all four strokes. Expect technique drills and fitness-focused sessions in a structured environment.

This course is for you if:

  • You can swim 25+ metres confidently

  • You want to improve stroke technique and swimming fitness

  • You’re familiar with turns and can swim for sustained periods

Details:

  • Duration: 6 weeks
  • Day: Wednesday
  • Time: 20:15 - 20:45
  • Cost: Members: £54 | Non-Members: £66
  • Start Date: 7 January

 

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As per the terms of the Queen’s Sport health declaration, all bookers must advise of any medical or health issues in advance of the course. If you have any of the following medical or health issues (heart condition, recent chest pains brought on by exercise, spells of dizziness, are on medication for high blood pressure, have bone or joint issues, shortness of breath, are currently or recently pregnant, or have undergone any recent surgery) you must download and complete this Adult ParQ in full and return to courseenquiries@qub.ac.uk

By continuing to your booking you agree to the above terms and the QS Health Declaration found Health Commitment Statement Health Commitment Statement

When booking please select the first date of the course on the booking calendar.

Non-members - to receive your login details and save up to £25 per course join today... then register for a Queen's Sport membership.

Non members can also register online by choosing the  'course 5aside' non-member option - Please note this option does not qualify for a course discount.

  

 

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