Stage by stage
The seven stages
You book an assessment, not a tour
Ninety minutes with an actual coach, free, and with nothing to sign at the end of it. A tour tells you where the toilets are. An assessment tells you whether we can help, and occasionally the answer is that you should see a physical therapist first.
We screen how you move, and write it down
Squat, hinge, push, pull, carry, balance and overhead reach, plus resting heart rate, blood pressure, grip and a chair-stand test. Restrictions get recorded so every coach who ever works with you can see them.
You get a written twelve-week programme the same day
Printed and emailed, in plain language, with the reason for each block spelled out. Built around the number of days you can honestly commit to — which is usually fewer than the number you would like to claim.
A coach walks you through the floor and the equipment
Two orientation sessions are included with every membership. Nobody trains a movement here they have not been shown, and nobody has to work out which lever does what while somebody waits behind them.
You train, and somebody notices whether you do
Coached members get a named coach and a monthly fifteen-minute check-in. If you disappear for three weeks, you will get a message from a person who knows you, not an automated re-engagement email.
The programme is rewritten every six weeks
New block, adjusted emphasis, a planned easier week built in. Progression is recorded as numbers rather than felt as a mood, which is the difference between getting stronger and simply attending.
We retest at twelve weeks and tell you the truth
The same measurements from day one, taken the same way. If it worked we will show you where. If it did not, we will tell you why and change it — the most common reason is attendance, and the second is sleep.
The thing members mention most
Somebody notices when you stop coming
Coached members have a named coach and a fifteen-minute check-in every month. If you disappear for three weeks you get a message from a person who knows what you were working on, not an automated re-engagement email addressed to your first name in the wrong font.
The reason this works is not motivation, it is information. Somebody who has stopped coming has usually run into something specific — a shift change, a niggle, a week that went badly and then a fortnight of feeling behind. Every one of those has a programming answer, and almost none of them gets solved by the member deciding to try harder on their own.
- A named coach on the Coached and One-to-One tiers, and the same one for as long as you want them.
- A monthly fifteen-minute check-in, scheduled, with your training log open.
- A programme rewritten every six weeks from what your log actually says.
- A reduced-volume fallback version written in advance, for the weeks that go wrong.
- A message from a human being if you vanish, and no guilt attached to it.
What you actually get
The programme is a document, not a conversation
Everything below is written down, handed over, and yours to keep — including if you leave. We would rather be the gym you understood than the gym you were dependent on.
A written twelve-week programme
Days, exercises, sets, reps and the intended effort, in plain language, with the reason for each block explained. Printed and emailed on the day of your assessment.
Your movement screen findings
What was restricted, what compensates for it, and what the programme does about it. Visible to every coach who ever works with you, so nobody has to be told twice.
Baseline numbers, and the retest
Resting heart rate, blood pressure, grip strength, a chair-stand count, single-leg balance and body composition if you want it. Measured the same way at week one and week twelve.
A training log you own
Weight, sets, reps and how hard it felt, every session. It is the difference between getting stronger and going to the gym, and it is the document your coach actually programmes from.
Written restrictions, where they apply
Post-rehab, postnatal and any medically cleared limitation, in writing on the programme itself rather than in somebody's memory of a conversation.
A two-day fallback version
Written at the same time as the main plan, so the thing to do during a bad month already exists on the day the bad month starts.
Where to read further
The detail behind each stage
Before you join anything
The seven things to settle first, and the five questions worth asking any gym. Getting started.
What it will cost
Every tier and every add-on on one page, with an honest account of what makes gyms hard to compare. Membership and pricing.
What the first twelve weeks look like
All four phases, week by week, including the boring middle. Your first 90 days.
Membership terms and safety
Freezing, cancellation, health screening, class booking and floor conduct. Membership and policies.
The building and the kit
Every zone with its square footage, and what each piece of equipment is for. The facility and the equipment guide.
Free assessment, free trial week, no contract
Book a free 90-minute assessment
Ninety minutes with a coach, nothing to sign, and a written twelve-week programme you keep whether or not you join. Every membership is month to month with no initiation fee and no notice period, and the trial week is free.