STRENGTH CLUB
STRENGTH & CONDITIONING IS THE FOUNDATION OF ANY FITNESS GOAL!
Our Strength club has created some amazing strength benefits for our clients (you can take a look for yourself at the bottom of this page). We train in small groups of no more than 5 people with every work out having a very clear and defined goal. Each individual program is conducted over 12-14 weeks with a clear focus on getting stronger.
How much you lift is important and the way you lift it is even more important.
The bottom line is, strength training is a skill foreign to most people….. It needs to be taught, developed, and reinforced.
Why Strength Training is important?
During the lifespan for an adult (who does not participate in strength training) they will lose 7 kg of muscle and gain 15 kg of body fat. For example, a 30-year-old will lose .25 kg of muscle and gain .5 kg of fat every year
Your muscle mass or lean muscle tissue attributes to around two thirds of your metabolism. the more efficient your metabolism, the more efficient your body is at utilising fat as fuel. Grow your muscles = burn fat more effectively and get stronger in the process.
Approximately 45% of healthy adults 65 years or older exhibit dramatic muscle loss that is similar to those with clinical illness. Clearly, the older you get the more important building muscle becomes.
You can spend years in the gym with little rewards or choose to fast track your results with an experienced trainer. Spots are limited so contact me today and check for availability.
- Lays the foundation to any health/fitness related goal
- Strength training improves posture and avoid potential postural injuries
- Decrease the susceptibility of osteoarthritis/osteoporosis by increasing bone density
- Increased muscle mass = increased metabolism = burn fat more efficiently
- Let's not forget you will look and feel a whole lot better
Times we Train (workouts around 50 min)
- Mon, Wed & Fri: 8am
- Mon & Wed 6.30pm and 7.20pm
- Tue & Thu: 6.40am
- Sat: 7.40am and 8.40am
How strength club works
- 2 x structured sessions per week (12 Week Program, 14 week term to complete)
- 45-50 min workouts
- Create amazing improvements in strength
- We train together in small groups to encourage motivation and accountability
- Goal is to increase weight every week on all pinnacle lifts
- Most effective form of exercise to burn fat and tone up
- Caters for novice and experienced gym users
Note: Can’t find a time-slot that suits you? Contact us and we may be able to accommodate your strength club experience during a different time.
Starter program
-
2 x Strength sessions per week
-
Weekly support and resources
-
Complimentary gym membership
-
Access to online workouts
Commitment program
-
2 x Strength sessions per week
-
Weekly support and resources
-
Unlimited Boot Camp
-
Complimentary gym membership
-
Access to online workouts
Final word – Your Strength and conditioning program is based on a huge amount of research that allows you to create some impressive strength and body composition improvements within a 12 week period. Creating a hard, toned, and strong body takes a considerable amount of time and committing to this program is a fantastic tool or stepping stone to reaching your goal.
Note: It is recommended that for the most effective outcomes you are able to participate in 2 x Strength sessions per week. We understand that occasionally people fall ill or circumstances arise that are difficult to control. You will have 14 weeks to ensure that all 24 Strength sessions are completed. If after 14 weeks have elapsed and you do not achieve your 24 sessions you agree to forfeit any sessions missed. In the event that Resultz Gym was unable to attend a scheduled session, these sessions will not be forfeited by the member.
Strength outcomes from some of our community
These results are based on 2 x Strength sessions per week over a 12 week time-frame (24 sessions). Some of our members included Boot Camp high intensity sessions and nutrition. Many of our strength club community go on complete additional strength club programs and continue to make fantastic results. Results from below are from our members first program.
Warwick
|
Exercise
|
Start wgt
|
Finish wgt
|
Improvement
|
|---|---|---|---|
|
Dead lift
|
65 kg
|
130 kg
|
65 kg
|
|
Squat
|
50 kg
|
100 kg
|
50 kg
|
|
Leg Press
|
160 kg
|
300 kg
|
140 kg
|
|
Bench Press
|
55 kg
|
72.5 kg
|
17.5 kg
|
Amber
|
Exercise
|
Start wgt
|
Finish wgt
|
Improvement
|
|---|---|---|---|
|
Dead lift
|
30 kg
|
65 kg
|
35 kg
|
|
Squat
|
15 kg
|
30 kg
|
15 kg
|
|
Leg Press
|
100 kg
|
200 kg
|
100 kg
|
|
Bench Press
|
17.5 kg
|
30 kg
|
12.5 kg
|
Eric
|
Exercise
|
Start wgt
|
Finish wgt
|
Improvement
|
|---|---|---|---|
|
Dead lift
|
52 kg
|
107 kg
|
55 kg
|
|
Squat
|
45 kg
|
100 kg
|
55 kg
|
|
Leg Press
|
160 kg
|
310 kg
|
150 kg
|
|
Bench Press
|
50 kg
|
80 kg
|
30 kg
|
Chenoa
|
Exercise
|
Start wgt
|
Finish wgt
|
Improvement
|
|---|---|---|---|
|
Dead lift
|
42 kg
|
87 kg
|
45 kg
|
|
Squat
|
47.5 kg
|
82.5 kg
|
35 kg
|
|
Leg Press
|
100 kg
|
260 kg
|
160 kg
|
|
Bench Press
|
22.5 kg
|
37 kg
|
14.5 kg
|
Ryan (13 yo)
|
Exercise
|
Start wgt
|
Finish wgt
|
Improvement
|
|---|---|---|---|
|
Dead lift
|
10 kg
|
82 kg
|
72 kg
|
|
Squat
|
10 kg
|
57.5 kg
|
47.5 kg
|
|
Leg Press
|
50 kg
|
170 kg
|
120 kg
|
|
Bench Press
|
15 kg
|
37.5 kg
|
27.5 kg
|
Sam
|
Exercise
|
Start wgt
|
Finish wgt
|
Improvement
|
|---|---|---|---|
|
Dead lift
|
37 kg
|
100 kg
|
63 kg
|
|
Squat
|
35 kg
|
80 kg
|
45 kg
|
|
Leg Press
|
140 kg
|
310 kg
|
170 kg
|
|
Bench Press
|
30 kg
|
52.5 kg
|
22.5 kg
|
Alex (14 yo)
|
Exercise
|
Start wgt
|
Finish wgt
|
Improvement
|
|---|---|---|---|
|
Dead lift
|
10 kg
|
50 kg
|
40 kg
|
|
Squat
|
10 kg
|
57.5 kg
|
47.5 kg
|
|
Leg Press
|
50 kg
|
170 kg
|
120 kg
|
|
Bench Press
|
15 kg
|
37.5 kg
|
27.5 kg
|
Kate
|
Exercise
|
Start wgt
|
Finish wgt
|
Improvement
|
|---|---|---|---|
|
Dead lift
|
52 kg
|
87 kg
|
35 kg
|
|
Squat
|
35 kg
|
80 kg
|
45 kg
|
|
Leg Press
|
100 kg
|
250 kg
|
150 kg
|
|
Bench Press
|
25 kg
|
40 kg
|
15 kg
|
Chris
|
Exercise
|
Start wgt
|
Finish wgt
|
Improvement
|
|---|---|---|---|
|
Dead lift
|
70 kg
|
110 kg
|
40 kg
|
|
Squat
|
40 kg
|
80 kg
|
40 kg
|
|
Leg Press
|
160 kg
|
300 kg
|
140 kg
|
|
Bench Press
|
60 kg
|
75 kg
|
15 kg
|
Nicole
|
Exercise
|
Start wgt
|
Finish wgt
|
Improvement
|
|---|---|---|---|
|
Dead lift
|
30.5 kg
|
63 kg
|
32.5 kg
|
|
Squat
|
30 kg
|
52.5 kg
|
22.5 kg
|
|
Leg Press
|
40 kg
|
190 kg
|
150 kg
|
|
Bench Press
|
27 kg
|
36 kg
|
9 kg
|
Jason
|
Exercise
|
Start wgt
|
Finish wgt
|
Improvement
|
|---|---|---|---|
|
Dead lift
|
70 kg
|
130 kg
|
60 kg
|
|
Squat
|
50 kg
|
115 kg
|
65 kg
|
|
Leg Press
|
120 kg
|
340 kg
|
220 kg
|
|
Bench Press
|
30 kg
|
65 kg
|
35 kg
|
Vanessa
|
Exercise
|
Start wgt
|
Finish wgt
|
Improvement
|
|---|---|---|---|
|
Dead lift
|
30 kg
|
65 kg
|
35 kg
|
|
Squat
|
27.5 kg
|
57.5 k
|
30.5 kg
|
|
Leg Press
|
110 kg
|
210 kg
|
100 kg
|
|
Bench Press
|
10 kg
|
23.5 kg
|
13.5 kg
|
Rob K
|
Exercise
|
Start wgt
|
Finish wgt
|
Improvement
|
|---|---|---|---|
|
Dead lift
|
70 kg
|
110 kg
|
40 kg
|
|
Squat
|
50 kg
|
120 kg
|
70 kg
|
|
Leg Press
|
200 kg
|
400 kg
|
200 kg
|
|
Bench Press
|
80 kg
|
100 kg
|
20 kg
|
Emma
|
Exercise
|
Start wgt
|
Finish wgt
|
Improvement
|
|---|---|---|---|
|
Dead lift
|
23 kg
|
60 kg
|
37 kg
|
|
Squat
|
5 kg
|
40 kg
|
35 kg
|
|
Leg Press
|
80 kg
|
220 kg
|
140 kg
|
|
Bench Press
|
22.5 kg
|
42.5 kg
|
20 kg
|
Rob C
|
Exercise
|
Start wgt
|
Finish wgt
|
Improvement
|
|---|---|---|---|
|
Dead lift
|
47 kg
|
92 kg
|
45 kg
|
|
Squat
|
40 kg
|
72.5 kg
|
32.5 kg
|
|
Leg Press
|
100 kg
|
220 kg
|
120 kg
|
|
Bench Press
|
80 kg
|
70 kg
|
30 kg
|
Courtney
|
Exercise
|
Start wgt
|
Finish wgt
|
Improvement
|
|---|---|---|---|
|
Dead lift
|
28 kg
|
82 kg
|
52 kg
|
|
Squat
|
20 kg
|
70 kg
|
50 kg
|
|
Leg Press
|
70 kg
|
200 kg
|
130 kg
|
|
Bench Press
|
20 kg
|
32.5 kg
|
12.5 kg
|
Glen
|
Exercise
|
Start wgt
|
Finish wgt
|
Improvement
|
|---|---|---|---|
|
Dead lift
|
42.5 kg
|
107.5 kg
|
65 kg
|
|
Squat
|
32.5 kg
|
87.5 kg
|
55 kg
|
|
Leg Press
|
110 kg
|
350 kg
|
240 kg
|
|
Bench Press
|
32.5 kg
|
72.5 kg
|
40 kg
|
Vaughn
|
Exercise
|
Start wgt
|
Finish wgt
|
Improvement
|
|---|---|---|---|
|
Lat Pull down
|
55 kg
|
87 kg
|
32 kg
|
|
Shoulder Press
|
20 kg
|
52.5 kg
|
32.5 kg
|
|
Leg Press
|
160 kg
|
420 kg
|
260 kg
|
|
Bench Press
|
60 kg
|
90 kg
|
30 kg
|
Vaughn
|
Exercise
|
Start wgt
|
Finish wgt
|
Improvement
|
|---|---|---|---|
|
Dead lift
|
45 kg
|
100 kg
|
55 kg
|
|
Squat
|
50 kg
|
90 kg
|
40 kg
|
|
Leg Press
|
180 kg
|
400 kg
|
220 kg
|
|
Bench Press
|
30 kg
|
70 kg
|
40 kg
|
