How It Works

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Each session is carefully programmed based on who is attending, with everyone training together while following their own exercise selection. While working alongside each other, each person may have different exercises, loads, or progressions allowing everyone to train at their own level effectively within the class. 

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It is not gentle exercise or rehab, it is high intensity workouts created through exercise selection, load, and progression, not a one-size-fits-all approach. For example, one person may achieve high intensity through jump squats, while another achieves it through marching, depending on their capacity.

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High impact is included where appropriate and developed progressively to support strength, bone health, and overall function. ​As you become stronger and more capable, your training evolves with you.

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Training Approach

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​I have developed this approach through expertise, 15 years’ experience coaching women, and an evidence-based understanding of what women over 35 need to stay strong, active, and capable in everyday life: the strength to maintain independence, the conditioning to support energy and stamina, the bone health to reduce risk of frailty, and the mobility, power, balance, agility, core strength, and whole-body stability that underpin confident, pain-free movement through perimenopause and beyond.

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Delivering a range of training methods that are challenging but controlled will leave you feeling capable and energised. Current guidelines recognise that strength, muscular endurance, hypertrophy, and power - don't need to be trained in isolated rep ranges. Instead, we use a variety of loads, sets, reps, and volume to develop all of these qualities. ​

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Training is enjoyable in a supportive, fun, non-intimidating, and friendly environment. I encourage and guide each person to connect with their body and train with intent. You’ll work hard, but feel energised and more capable to align with your goals - not exhausted or wiped out. 

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The fitness industry is full of trainers who wrongly believe that pushing clients beyond fatigue equals results. Fitness industry certifications provide limited education for trainers, often leading to inappropriate loading, excessive fatigue, and poor outcomes for their clients. 

 

​​Strong Beyond 50's approach is different.

Our programming is designed to cover the training women over 35 need using a wide range of training methods that you'll love. ​It will help you: 

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✅  Build strength and lean muscle.

✅  Support body composition changes. 
✅  Improve metabolic and cardio fitness.
✅  Strengthen core and glutes.
✅  Improve whole-body function and stability.
✅  Feel confident in how your body moves, feels, and performs.

✅  Train with purpose and consistent progression. 

✅  Improve strength, mobility, and functional fitness for daily life, independence, and confidence.

✅  Train in small groups dedicated to consistency and commitment.

 

You will receive individual:

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• Exercise selection based on your capacity and level. 

• Scaling of load, range, tempo, and intensity.

• Technique feedback, guidance, and correction. 

• Progression of exercises from foundations through to advanced. 

• Exercise variety week after week - never have to do anything you hate, and include exercises you love. 

• Clear session direction based on your needs on the day. 

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The Weekly Timetable

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​Carefully developed across a weekly timetable of Strength & Power, HIIT, and Momentum, each class type is designed around a specific training focus. Whichever sessions you attend each week, you'll receive a balanced mix of whole-body training that helps you develop strength, fitness, conditioning, and functional capacity you need to keep progressing. 

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No extremes! No punishment exercises!

Just smart, science-backed programming customised to you.

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Strength & Power - the Foundations

 

Progressive strength, resistance, and conditioning to develop muscle strength, endurance, functional power, and neuromuscular efficiency. Improve lean muscle mass, bone density, and overall movement quality. Controlled loads and explosive power movements optimise muscle recruitment, improve rate of force development, and support long-term functional fitness for everyday life and active pursuits. 

 

HIIT / HILIT

 

Dynamic, time-based training sessions including a range of resistance exercises, cardio, plyometrics, and power-based movements. We use structured interval formats such as HIIT, HILIT, EMOM, and AMRAP with programmed work and rest periods to improve cardiovascular fitness, strength, power, coordination, and metabolic efficiency. 

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Momentum

 

Combining resistance, coordination, plyometric, agility, and skill-based movements to improve performance in daily life, hiking, and other activities. Classes are fast-paced, varied, and progressive, enhancing muscular endurance, movement efficiency, balance, and whole-body stability so you get stronger, more agile, and capable in daily life.

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​What to Expect in Small Group Personal Training

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Classes are fast-moving but highly supportive, with each workout carefully planned to challenge each participant through exercises customised to your level. You’ll be encouraged (never yelled at) and guided by expert coaching, including load selection, rest, and recovery management. Classes run for around 30 minutes, completing the recommended strength-training volume: about 7–8 exercises covering the whole body. This approach follows evidence-based principles for building strength, power, endurance, resilience, and improving bone health and mobility. Short, focused sessions are more effective than longer classes that either overload participants with unnecessary exercises or drag out training without improving outcomes. The crew loves the flexibility of fitting in fast and hard sessions to complement their lifestyle and work arrangements. 

 

What Not to Expect

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If you’re looking for long, slow sessions, gentle rehab-style exercise, or extreme high-intensity workouts that leave you completely exhausted, this is not for you. These are high intensity, high impact strength training sessions (with low impact options where needed), designed to challenge you with controlled intensity and purpose, without unnecessary fatigue or risk. Training to failure or exhaustion is not part of this approach. 

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Why Weight Loss Isn’t Our Focus, and Why It Shouldn’t Be Yours Either

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This level of training requires adequate energy intake. If you are consistently under-eating or following very low-calorie diets, your body may not have the capacity to recover, adapt, or perform effectively.

 

While strength training improves body composition, weight loss requires a multi-faceted approach based on individual strategies. Nutrition and coaching are available separately - Small Group Personal Training does not include nutrition coaching, diets, meal plans, or calorie targets.

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If your main focus is calorie burn, it’s important to understand that calories burned during exercise are a tiny fraction of total daily energy expenditure - often far less than your tracker shows. The main ‘energy burning’ mechanisms are basal metabolism (the energy needed just to stay alive), digesting food, and N.E.A.T. (non-exercise movement) - daily activity such as household tasks, fidgeting, and carrying groceries.

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If you’re always dieting, especially in a larger-than-necessary deficit, you can get trapped in a cycle you can't win - Eat Less - Exercise More. This causes your NEAT to drop - it's not a conscious choice: your nervous system reduces spontaneous activity, fidgeting, and everyday movement - to conserve energy. Combined with fewer calories burned at rest, fatigue sets in and progress stalls. Your body adapts by burning fewer calories, reducing non-exercise movement, and becoming more efficient at exercise, so the same effort produces smaller changes. While yes, you will notice body composition changes (firmer and leaner) from strength training alone, Strong Beyond 50 focuses on training for strength, function, and long-term physical capacity. 

 

Summary

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• Commitment:  Small Group Personal Training is progressive training for clients committed to regular groups and attendance. Drop-ins and casual classes are not offered. 

• Exclusive Program:  This is specialised personal training available by successful application only. The overall number of clients is strictly limited.

• Short and Sharp:  Classes are around 30 minutes, designed to fit into your busy life and give you efficient, effective workouts. You'll love the feeling of working hard - without being pushed beyond your limits. You'll leave feeling energised - and noticing improvements week after week. 

• Customised with groups capped at six:  I tailor each workout to suit who is attending each session and the equipment they will be using. 

• Bookings: After successful application, you commit to training groups that have a place available, with tiered pricing for the number of sessions per week. 

• Extra Sessions:  Extra sessions can be attended. Make up a missed class, or simply to train a little more, you can as long as a place is available. A cash fee may apply depending on your membership tier.

• Reschedule/Cancellation Policy:  Sessions can be rescheduled up to two hours before the start time (per availability). 

• WhatsApp Group:  All clients are required to join our private WhatsApp group for communication, updates, and session coordination.

• Movement Assessments:  Please do not expect high-intensity workouts in your first couple of sessions, as I will be assessing your movement patterns and abilities to get your exercise programming exactly right.​

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MORNING TIMETABLE (current at 30/1/26 - subject to change)

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It is important to arrive 5 minutes before class time to set up and warm up ready to start on time. 

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8.00 am Monday, Wednesday, Friday

7.00 am Tuesday, Thursday

9.30 am - accepting Expressions of Interest. 

Evening classes - accepting Expressions of Interest. 

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PRICING

 

Small Group Personal Training is real personal training, not group fitness. You'll get a similar level of individual coaching and customised programming as private PT, at a fraction of the cost (traditional sessions commonly range from $40–$90+ for 30 minutes).​​

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• Weekly and Monthly memberships are payable by GoCardless Direct Debit (alternative Stripe with an additional fee). 

• Training Blocks payable by direct deposit or cash in advance. 

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Adult Memberships (16 and over)

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Weekly Membership (8-week minimum commitment)

• 2 sessions/week - $38.00 per week ($19.00 per session)

• 3 sessions/week - $49.00 per week ($16.30 per session)

• Unlimited (up to 5 sessions/week) - $57.00 per week

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Monthly Membership (12-month minimum commitment, payment per calendar month)

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Monthly memberships with a 12-month minimum commitment give the best value per session, secure your spot in every session, and make payments simple.

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• 2 sessions/week - $143.00 per month ($18.65 per session)

• 3 sessions/week - $185.00 per month ($16.09 per session)

• Unlimited (up to 5 sessions/week) - $217.00 per month ($12.58 per session)

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Training Blocks (Prepaid 4 or 8 week packages)

 

Prepaid packages for a set number of weeks and sessions. Paid in full in advance. 

• 2 sessions/week - $152.00 4-Week | $304.00 8-Week

• 3 sessions/week - $196.00 4-week | $392.00 8-Week

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• New Clients have an 8-week minimum commitment.​

• We do not offer casual or drop-in classes. ​​

• Successful applicants get two free trial sessions in their first week. 

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See full Terms & Conditions in the footer.