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WHAT WE DO
PERSONALISED STRENGTH TRAINING IN A SMALL GROUP SETTING
Movement Analysis
& Initial Report
Scientific & Evidence Based Coaching
1:1 & Small Group
Personalised Training
Nutrition Coaching & Body Composition
BUILD FROM THE GROUND UP
"The gym is an intimidating place, weights are scary, I will get hurt."
These are all valid concerns for strength training. Uncertainty breeds fears. Overcome fear with knowledge.
Knowledge of your body and understanding movement fundamentals is an everlasting foundation. It creates structure and establishes limits, so you know when to push and when to back off during training. Therefore, creating confidence in your ability both at the gym and in life.
At knowSTRENGTH, building that foundation begins from the feet then the ankles, knees and up. Each joint has a function and your muscles should be taking most of the load so that you are safe and move with intention.
LEARN THE RIGHT WAY FOR YOU
There is no single right way. Only ways that work for you.
Everyone has different life experiences and interprets information differently. A stability cue would work for someone else and not for you.
Coaching is a collaborative process to discover what works best for you to move pain free and with no restrictions.
Collaborative coaching also identifies exercise suitability for the individual for their goals. Like any strong relationship, it takes time but it is important in creating a safer and effective training environment.
Time and patience is needed to get it right. There are no shortcuts or quick fixes during strength training.
KNOW PURPOSE KNOW PROGRESS
Learn, challenge and stabilise.
Building a strong fundamental foundation around the function of the joint takes mindful practice.
First, learn how to coordinate and integrate the muscles needed for optimal joint function.
Then, challenge that motor pattern with moderate weight. Focusing on maintaining full range of motion with the weights. Repeat until the foundation is stable. A stable foundation is a repeatable, pain-free and unrestricted movement pattern. Only when this milestone is established can loading occur.
The reward for this process is freedom and ability to do the things you love without pain or restriction.
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EVERY SUCCESS IS UNIQUE
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KNOW THE TEAM
Our coaches at knowSTRENGTH embody knowledge, collaboration, and empathy.
With years of theoretical and practical experience and a passion for helping others, our coaches are committed to helping you reach your fitness goals. No matter what you're doing, we'll work with you to understand your goals, challenges, and aspirations.
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FREQUENTLY ASKED QUESTIONS
WHAT SETS KNOWSTRENGTH'S SMALL GROUP TRAINING SESSIONS APART FROM OTHER GYMS?
Instead of just prescribing exercises with the same instructions for everyone, our focus is on learning the movement and building stabilty from the ground up before adding any weight. Our collaborative coaching approach ensures that you're not just a cog in the machine. We create and design programs around your goals, limitations and preferences. The group sessions are small as communication is key. Your training goals, history and experiences are unique, we strive to coach with that in mind and take the time needed to get things right.
DO YOU OFFER 1:1 PERSONAL TRAINING TOO?
Yes, we do offer 1-to-1 personal training with knowledgeable personal trainers. Get in touch with us via the contact form or book a Movement Analysis to see how we can best provide the guidance you need
DO I HAVE TO DO A MOVEMENT ANALYSIS? HOW MANY X/WEEK CAN I TRAIN HERE?
Yes, our goal is to help everyone move better and a Movement Analysis helps us assess your current abilities and it is a great time to chat about any restrictions or past injuries you have. Plus, it's complimentary with no obligations. We want people to move better and be safe at the gym and in their lives. You can choose to train between 2 - 5x a week with a program that is designed for you. We also offer FIFO options.
I HAVE AN CURRENT/PAST INJURY THAT MIGHT LIMIT WHAT I CAN DO. HOW DO I KNOW IF THIS IS SUITABLE FOR ME?
Our complimentary Movement Analysis involves an individual assessment of your anatomy and biomechanics. During this consult, we will discuss your injuries, experiences and liaise with your medical professional should you decide to continue with us. The coaches at knowSTRENGTH are always there to guide you through your movement and technique. If something is deemed to be unsuitable, we can change your workout to suit the intention and goals. Check out some of the success stories on our website.
I HAVE NEVER LIFTED WEIGHTS. WILL THIS MAKE ME BULKY?
Whether you are a beginner or a seasoned athlete, your movement mechanics takes utmost precedence. At knowSTRENGTH, you will first learn to create stability in your joints before loading your muscles in a non-intimidating environment. Everybody starts somewhere. And no, strength training does not make you bulky. Unless that is your goal. Lifting weights can contribute to muscle growth, but whether you become bulky depends on various factors like your training regimen, diet and body composition goals. You tell us where you want to be and we will lay the path for your journey.
WHAT DOES ROLLING FORMAT MEAN? WHAT IF I CAN'T GET OFF WORK ON TIME?
We understand that life can get in the way sometimes and your training needs cannot be squeezed into a set time of the day. With an individually tailored program, you can come into the gym any time during your booked session and there will always be coach to guide you through your movements and exercises.
DO SOMETHING TODAY THAT YOU WILL BE PROUD OF TOMORROW