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Adult Autumn 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.

Course Enrolment Opens 20 August 2025

Courses begin week commencing 8 September 2025.

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. This Autumn we are offering Bums of Steel and Boxing Skills Courses.

Bums of Steel - Ready to sculpt the perfect bum while strengthening your glutes, improving your posture, and preventing injury? Bums of Steel is designed to help you achieve a toned, lifted bum while focusing on activating your glutes for better strength, balance, and muscle tone.

This program emphasizes proper body alignment, which is key for injury prevention and enhancing everyday movement. By mastering correct form, you’ll reduce strain on your lower back and hips while improving stability and mobility.

Throughout the course, we'll guide you through exercises that target your glutes to build strength, awareness, and definition, helping you shape the bum of your dreams. Whether you're focused on lifting and toning or preventing injuries, Bums of Steel offers the tools you need for lasting results.

  • Location: Studio 3
  • Duration: 6 weeks
  • Days: Tuesday
  • Time: 6:45am 
  • Cost: Members: £52.50 | Non-Members: £63
  • Start Date: 9 September
  • Instructor: Heather Weir

*No class 16 September

Book at the PEC reception or online  Book Here

Boxing Skills & Fundamentals:  Our 2-week 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 & Main Hall
  • Duration: 2 weeks
  • Days: Wednesday & Friday
  • Time: Wednesday 8 & 15 October 7pm Main Hall - Friday 10 & 17 October 7:30pm Studio 4
  • Cost: Members: £32 | Non-Members: £38
  • Start Date: 8 October
  • Instructor: Maurice 'Mo' Doherty

Book at the PEC reception or online  Book Here

 

 

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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: 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: 8 weeks 
  • Time: 06:30 - 07:30
  • Day: Monday & Wednesday
  • Cost: Members: £120 | Non-Members: £144  
  • Start Date:  8 September
  • Instructor: Treasa Rosata

Ashtanga-Inspired Yoga Course - Step into the rhythm of tradition with this Ashtanga-inspired yoga course. Based on the classical Primary Series, this practice follows a set sequence of postures each time, allowing you to build strength, flexibility, and inner focus through repetition and breath. The consistent structure creates a moving meditation that deepens your connection to body and mind. Modifications are offered, making this course accessible to all levels.

  • Location: Studio 3
  • Duration: 6 weeks
  • Time: 09.45 - 10:45
  • Day: Sunday
  • Cost: Members: £48 | Non-Members: £57
  • Start Date: 14 September
  • Instructor: Treasa Rosata

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. This Autumn we are offering Men's, Women and Mixed Strength Courses.

Men's Strength Training - Take 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 program 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: 8 September
  • 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 personalized 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: 8 September
  • 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: £112 | Non-Members: £122
  • Start Date: 10 September
  • Instructor: Paul Reynolds
Mixed Strength Training: Mixed (all abilities & genders), the 12 week programme will provide the ultimate training programme in a supportive studio environment. Mixed Strength is designed to help you achieve your fitness goals and feel empowered. 
This programme is tailored to meet the needs of regardless of gender & ability looking to build muscle, increase endurance, and improve overall fitness. You'll learn technique for exercises using a range of equipment including barbells, kettlebells, and dumbbells. You'll also learn how to design your own workouts so that you can continue to train independently in the gym. 
  • Location: GTZ
  • Duration: 12 weeks
  • Days: Wednesday 
  • Time: 18:30 
  • Cost: Members: £120 | Non-Members: £130
  • Start Date: 10 September
  • Instructor: Paul Reynolds 

*Please note there will be no classes on w/b 20 October

Book at the PEC reception or online  Book Here

 

 

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RISE COURSES
Manage Your Lifestyle

Designed for beginner and intermediate trainers, this programme focuses on fitness fundamentals, nutrition, and ongoing self-improvement. Build the knowledge and confidence to manage your lifestyle while transforming your body. Sessions include a mix of strength training and high-intensity interval training (HIIT), along with online nutrition support to guide you every step of the way. 

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: 8 September
  • Instructor: Paul Reynolds
Mid-Morning R.I.S.E 
  • Location: Studio 4
  • Duration: 6 weeks
  • Days: Monday & Wednesday
  • Time: 09.30 - 10:15
  • Cost: Members: £97 | Non-Members: £107
  • Start Date: 8 September
  • Instructor: Paul Reynolds

Friday R.I.S.E

  • Location: Studio 4
  • Duration: 6 weeks
  • Days: Friday
  • Time: 09.30 - 10:15
  • Cost: Members: £50 | Non-Members: £55
  • Start Date: 12 September
  • Instructor: Paul Reynolds

*Please note there will be no classes on w/b 20 October

Book at the PEC reception or online  Book Here

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CLIMBING COURSES
Reaching New Heights

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 Autumn we are offering Beginners and Improvers Courses.

Adult Climbing- 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 x 2 courses
  • Location: Climbing Wall
  • Duration: 6 weeks 
  • Time: 18:30 - 20:00 & 20:00 - 21:30
  • Day: Monday 
  • Cost:  Members: £75 | Non-Members: £84
  • Start Date: 15 September
  • Instructor: Queen's Climbing Instructors

 

  • Improvers Adult 
  • Location: Climbing Wall
  • Duration: 6 weeks 
  • Time: 20:00 - 21:30
  • Day: Monday 
  • Cost:  Members: £75 | Non-Members: £84
  • Start Date: 15 September
  • 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 Autumn we are offering Ballet for all and Contemporary Dance,

Beginner Ballet 

  • Location: Studio 3
  • Start Date: 11 September 
  • Duration: 5 weeks
  • Time: 18:00 - 19:00
  • Day: Thursday
  • Cost: Members £37.50 | Non-members £45 
  • Instructor: Chee Shong Soon

Improvers Ballet 

  • Location: Studio 3
  • Start Date:  11 September 
  • Duration: (5 weeks) 
  • Time: 19:15 - 20:15
  • Day: Thursday
  • Cost: Members £37.50 | Non-members £45 
  • Instructor: Chee Shong Soon

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:  7 weeks
  • Time: 19.00 - 20:00
  • Day: Friday
  • Cost: Members £52.50 | Non-members £63  
  • Start Date: 12 September 
  • Instructor: Mayte

Book at the PEC reception or online  Book Here

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.  

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:

  • Location: Main Pool
  • Duration: 7 weeks
  • Day: Wednesday
  • Time: 19:45 - 20:15
  • Cost: Members: £63 | Non-Members: £77
  • Start Date:  10 September

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:

  • Location: Main Pool
  • Duration: 7 weeks
  • Day: Wednesday
  • Time: 20:15 - 20:45
  • Cost: Members: £63 | Non-Members: £77
  • Start Date:  10 September

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:

  • Location: Main Pool
  • Duration: 7 weeks
  • Day: Wednesday
  • Time: 19.45 - 20:15
  • Cost: Members: £63 | Non-Members: £77
  • Start Date: 10 September

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:

  • Location: Main Pool
  • Duration: 7 weeks
  • Day: Wednesday
  • Time: 20:15 - 20:45
  • Cost: Members: £63 | Non-Members: £77
  • Start Date: 10 September

Book at the PEC reception or online  Book Here

 

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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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