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Move better. Live better.

A male and a female exercising with dumbbells in a studio, focusing on strength training.
A woman performing a bent-over dumbbell row exercise in a gym setting, focusing on strength training.
A woman performing a single-arm dumbbell exercise on a fitness platform, with a man working out in the background.

4 Phases. 13 weeks.

Using the principles of periodisation, which is the breaking up of a training cycle into distinct phases with specific goals and adjusting variables like intensity, volume and specificity to optimise strength and confidence in the way you move in and out of the studio.

Phase 1: Foundation (Weeks 1–4)

This phase focuses on developing proper movement patterns, technique, and body awareness.

Classes use higher repetitions with lower intensity, allowing you to learn correct form while building a solid base of strength and control. The manageable load helps your body adapt safely, reducing the risk of injury while preparing you for increased training demands in later phases.

Focus: Technique, movement quality, foundational strength

Phase 2: Hypertrophy (Weeks 5–8)

The hypertrophy phase is designed to increase muscle size, strength, and overall training capacity.

Building on the foundations established in Phase 1, this phase introduces progressive loading and structured resistance training. You’ll typically perform fewer repetitions with heavier resistance to stimulate muscle growth and improve the body’s ability to tolerate higher levels of stress.

Focus: Muscle development, strength gains, progressive overload

Phase 3: Endurance (Weeks 9–12)

This phase emphasizes muscular and cardiovascular endurance.

Training shifts toward higher repetitions, longer sets, and varied movement patterns to improve your ability to sustain effort and delay fatigue. The goal is to enhance overall work capacity, strengthen the cardiovascular system, and support consistent performance over longer periods—both in sport and everyday life.

Focus: Stamina, work capacity, cardiovascular conditioning

Phase 4: Deload & Recovery (Week 13)

The deload phase is a planned recovery period that allows the body and nervous system to fully adapt after weeks of progressive training.

Training volume and intensity are reduced while maintaining movement and technique. This gives muscles, joints, and connective tissues time to recover, helping prevent overtraining and reduce accumulated fatigue—setting you up for continued progress in the next training cycle.

Focus: Recovery, adaptation, long-term sustainability