Programmes

Five programmes, one set of lifts

Everybody here squats, hinges, presses, pulls and carries. What differs between these five is the pace, the size of the group and how much of a coach's attention comes with it. If you are not sure which one you are, book a free joining session and we will tell you honestly.

Book a joining session See when they run

A lifter holding a light barbell beside two small weight plates

For complete beginners

Foundations

Six weeks to learn the five lifts we use most, in a group small enough that nobody gets lost at the back.

Six people, one coach
Six weeks, one session a week, sixty minutes each

£120 for the whole six weeks, or £24 a session Full details

Three lifters training side by side in a small group

The main programme

Small Group Strength

The session most members do most weeks. Your own plan, written for you, run alongside seven other people and a coach.

Eight people, one coach
Sixty minutes, on the hour through the timetable

£15 a session, or from £65 a month on membership Full details

A lifter standing tall holding a kettlebell beside a bench

For later starters and returners

Over Fifties Strength

The same lifts, the same standards, at a pace that respects a body with some history in it. Daytime sessions, no rush.

Eight people, one coach
Sixty minutes, weekday mornings and early evenings

£14 a session, or included in any membership Full details

A coach with a notebook watching one lifter train

Just you and a coach

One to One Coaching

An hour with one coach and nobody else waiting. Useful when something specific needs sorting out, or when a group room is not for you.

One person, one coach
Sixty minutes, booked directly with the coach

£48 a session, or £270 for a block of six Full details

A lifter beside a rack with the bar set low on the pins

After an injury or a long break

Return to Training

Four unhurried sessions to work out what your body will take right now, then a route back into the room at a pace you can hold.

One person for the first four sessions, then small groups of four
Four sessions of sixty minutes, then a reassessment

£190 for the first four sessions, then normal rates Full details

Choosing between them

The short version

If you have never lifted, or you have been away long enough that it does not count, start with Foundations. It exists for exactly that and nothing about it assumes you know anything.

If you have trained before and know your way around a barbell, go straight into small group strength. That is the session most members do most weeks.

If you are over fifty and would rather train in the daytime with people in the same decade, over fifties strength is the same lifts with a longer warm up and no rush.

If you are coming back from an injury, an operation or a long absence, return to training starts with four unhurried sessions working out what your body will take now.

And if a group room is not for you, or something specific needs fixing, one to one coaching is an hour with one coach and nobody else waiting.

Weight plates of falling size resting on the floor

What every programme includes

A written programme with your name on it, updated at the end of every session
A coach on the floor for the whole hour, watching the lifts rather than the clock
Use of everything in the building, including the chalk, belts and straps
Somewhere to write it all down, and a coach who reads it before the next session

Where to next

Once you have picked one

The weekly timetableWhen each programme runs, and which coach takes it. Membership and pricesThree tiers, from £65 a month, no contract beyond it. What to do in your first monthWritten for the week before you start.