Strength training

Yes, although if you are starting from scratch we will look at whether a phase of personal training (1:1) makes sense first, to build solid technical foundations. Once your movement patterns are sound, progressive overload becomes far safer and far faster. You can begin with a free trial class so we can assess your starting point together.

For strength, 3 to 4 sessions a week is typical for optimal volume and frequency. We adapt the plan to your availability: there is more than one way to progress when the programming is done properly.

Yes. We provide basic nutritional guidance aligned with your goal: building muscle, losing fat or body recomposition. For complex cases or medical conditions, we refer you to a specialist nutritionist.

No. Gaining significant muscle volume takes years of specific work, a calorie surplus and, in many cases, hormonal support that most women do not have. What you will notice is a firmer, more toned and more capable body, better body composition and a more upright posture. Strength is one of the best forms of training for women's health at any age.

There is no real limit. We work with people from 18 to well over 65. In fact, from your 40s and 50s onwards strength training is essential: it fights sarcopenia (age-related muscle loss), improves bone density, reduces fall risk and preserves your independence. We simply adapt loads, volume and exercise selection to each person.

In the vast majority of cases yes, and well-programmed strength training is often part of the solution rather than the problem. We assess your case in the first session and, if needed, adapt exercises or coordinate with your physiotherapist. If the injury is acute or you are mid-rehab, we will tell you honestly and wait for the right moment.

The first 4 to 6 weeks bring mainly neurological gains: you execute better, you feel stronger and the weights climb quickly through technical adaptation. Visible changes in body composition (more muscle, less fat) appear clearly between months 3 and 6 with consistent work. Maximal strength keeps improving for years.

Yes, and it is usually the right call. Strength improves performance in any endurance sport and reduces injuries. We adjust volume and intensity so strength complements your main training rather than sabotaging it. Tell us your sport and your race calendar and we will plan around it.

We work in very small groups with individual programming. In other words: everyone has their own plan, but trains within a shared time slot under constant coach supervision. If you need a fully private format, you can opt for personal training (1:1).

Yes, as long as technique is sound and load progression is intelligent. Statistically, supervised strength training has one of the lowest injury rates of any physical activity. The risk shows up when people load without technique, without progression or without recovery. That is why we supervise every key set and nobody adds load until their technique is locked in.

Strength training prioritises maximal strength and muscle mass through planned loads, full recovery and work on the big lifts (squat, bench press, deadlift). Functional training blends strength, conditioning and mobility in a more dynamic format, with less emphasis on your 1RM. CrossFit adds a competitive element and higher metabolic density. They are not mutually exclusive, just different approaches with different goals.

Strength training during pregnancy, with the right adaptations, is well supported by the evidence and is usually recommended when there is no medical contraindication. Postpartum it is essential for rebuilding muscle, pelvic floor and posture. We always need the go-ahead from your obstetrician or midwife, and we adapt loads, exercises and positions to each trimester or recovery phase.

No. The vast majority of progress comes from training well, sleeping enough and eating enough protein. Only two supplements have robust, cheap evidence behind them: protein powder (if you cannot hit your intake through food) and creatine monohydrate. The rest is marketing 90% of the time. We will explain it without selling you anything.

Some soreness in the first 2 to 3 weeks is normal, especially if you are coming back from a break. Once your body adapts, it almost disappears and only shows up when we introduce new exercises or change the stimulus. Soreness is neither a goal nor a sign of a good session.

Nothing serious. Up to 2 or 3 weeks off, the loss of strength and muscle is minimal and comes back very quickly. For longer breaks we restart sensibly: drop the load, rebuild technique and progress again. We also give you alternative routines for travel or spells without a gym.

Not at all. Nobody starts here already knowing. On day one we run a technical assessment with no load, no audience and no rush. Learning technique is exactly what you are here to do; showing off numbers is not our style. The atmosphere is about work and respect, not watching the person next to you.

We track it. We run an initial test, log loads, sets and RPE in every session, repeat the tests at the end of each block and go through the numbers with you. The difference between progressing and going in circles is measurement. It is part of the service, not an add-on.

The price depends on how many weekly sessions you do and which format you choose. The quickest route is to book a free trial class: we run an initial assessment, show you the facilities and explain the options that fit your goal and your schedule. No obligation and no hard sell.