Classes
These classes combine strength, high intensity and hybrid training to build strength, fitness, power and work capacity.
Expect sessions that challenge you in different ways — from lifting and carrying to high-intensity intervals and combinations of strength and conditioning.
Women experience significant hormonal changes as they move through their 40s and beyond.
Training needs to take these changes into account, with a focus on maintaining and improving muscle mass, strength, bone density and power for the fast-twitch Type IIb muscle fibres.
The goal is quality of life and peak health as you age, while also supporting cardiovascular and cognitive health and maintaining the physical abilities that matter in everyday life.
Note: all fitness levels are welcome as all exercises are adaptable to suit your ability and fitness level.
1. Strength Training
Full-body strength training covering all 7 foundational movement patterns, including exercises that support bone density.
2. High Intensity Interval Training (HIIT)
High intensity intervals done correctly — not prolonged periods of medium intensity disguised as HIIT.
The workout itself does not last more than 30 minutes, keeping the training stimulus appropriate and avoiding excessive stress on the body.
3. Strength / HIIT combo
The same full-body strength training but with fewer rounds/sets, followed by a 10–15 minute high-intensity interval session.
The goal is to build a body that is strong, fit and physically capable, not simply tired at the end of a workout.
4. Hybrid Training (coming soon)
A combination of strength, running, power, carries, bodyweight movements and HYROX-style exercises.
Adapted Classes
Adapted strength and balance training for older adults and people with physical limitations.
Walking and Pilates are great forms of exercise, but they don’t specifically address the decline in muscle strength, muscle mass and bone density that comes with ageing, or the loss of fast-twitch muscle fibres, reaction speed and balance.
These sessions focus on strength, bone health, power and balance, with exercises adapted to each person’s abilities to help maintain physical independence and quality of life.
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