Guides
Strength and exercise guides
Practical, plain-English advice on getting stronger, fitting training around work and family, and starting at the gym.
First time at the gym? What to expect and how to feel at home
Nervous about walking in? A friendly, practical guide to your very first gym visit.
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A simple beginner gym program you can actually stick to
A clear 3-day full-body plan for absolute beginners, with sets, reps and how to build up.
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How to use gym machines: a plain guide for first-timers
Seat height, pin selection, starting weight and the common machines, explained without the jargon.
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Gym etiquette: the unwritten rules, without the lecture
The handful of unwritten gym rules that matter, explained kindly so you can stop worrying about them.
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What to bring to the gym: a simple checklist for your bag
The short list of things worth packing, what you can skip, and a few extras for a 24/7 gym.
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Concept image Progressive overload: how to keep getting stronger, simply
The simple idea behind getting stronger, with examples, tracking tips and when to ease off.
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How often should you strength train after 50?
Two, three or four days a week? A practical answer for people over 50, rest days included.
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Concept image Working out at night vs morning: which is better for you?
Morning or night? The honest answer, plus how to make either one work around sleep, kids and shifts.
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Concept image Cardio before or after weights? It depends on your goal
Which comes first, the treadmill or the weights? A practical answer with ready-made session plans.
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Strength training for weight loss: an honest guide
What lifting weights can and can't do for weight loss, and how to make it work for you.
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How much protein should I have a day? A plain-English guide
A simple, food-first answer to the protein question, with everyday meals and snacks that get you there.
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Strength training for men over 40: getting back into it the smart way
For dads, tradies and desk workers getting back into the gym after years off. Start smart, stay consistent, leave the ego at the door.
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Strength Training for Women Over 50: Where to Begin
Why lifting weights is one of the best things women over 50 can do, and a simple way to start.
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Low impact exercise for arthritis: a gentle way to keep moving
Sore knees or stiff hips? Here's how to move more without making your joints worse.
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Strength Training for Seniors: A Practical Guide to Getting Started
Why lifting weights matters more as we get older, and a simple, safe way for seniors to begin.
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Muscle Loss With Age: Resistance Training for Sarcopenia
What sarcopenia is, why muscle fades as we age, and how resistance training helps you rebuild it.
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Balance Exercises for Seniors: Simple Moves to Stay Steady on Your Feet
Easy balance exercises older adults can do at home or at the gym, and how to build them up safely.
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Weight Bearing Exercises for Osteoporosis and Bone Density
How weight bearing and resistance exercise support bone health, with safe options for people with osteoporosis or osteopenia.
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These guides are general information, not medical advice. If you have a health condition, injury or joint replacement, check with your GP or physio before starting a new exercise program.
Founding places are limited
Founding memberships from $17.95 a week, with no joining fee and classes included. Your rate stays for as long as you stay a member. We open on Tuesday 2 March 2027.