Training Services & Studio Guide
This guide explains how we coach, what each service includes, how packages and credits work, and the studio rules that keep sessions safe and on time. It is a reference document — there is nothing to fill in or return. The terms that bind us are the ones stated in your signed coaching agreement.
Section 1 — Session Formats
- Sixty minutes of undivided coaching, programmed specifically around your goals, schedule and injury history.
- Best for beginners learning the main lifts, anyone returning from injury, and clients working toward a dated goal.
- Two clients of broadly similar ability sharing one coach and one programme, with individual loading.
- Lower cost per person and good for accountability; slightly less individual coaching time than one-to-one.
- Four to six people running the same session structure with scaled movements and loads.
- Suited to clients who already move well and want consistency, energy and a lower price point.
- A written programme delivered monthly, video form review, and a scheduled check-in call each month.
- For clients who train independently, travel often, or live outside the studio’s area.
Section 2 — Packages & Rates
Rates are indicative and vary by coach seniority and time of day. The figures in your coaching agreement are the ones that apply to you.
| | | |
|---|
| | Pay per session, standard rate | Booked and used within 30 days |
Starter block — 5 sessions | | Modest discount on the single-session rate | |
| | Discounted per-session rate, paid up front | |
Committed block — 20 sessions | | Best per-session rate; may be paid in two instalments | |
| | Monthly subscription, two or three sessions per week | Within the billing month; no roll-over |
| | Monthly subscription, cancel with 30 days’ notice | Programme and check-in per billing month |
| | Flat fee; credited against a block bought within 14 days | |
Section 3 — What Every Package Includes
- An initial movement screen and goal-setting conversation before any programme is written.
- A written programme you keep, updated at the end of each training block.
- Your training record kept current — measurements, benchmark lifts, programme history and coach notes.
- Between-session messaging for form questions, schedule changes and quick check-ins.
- Homework for the days you train alone, scaled to the equipment you actually have.
- General nutrition guidance. Clinical dietary plans are referred to a registered dietitian.
Section 4 — Assessment & Re-Test Cadence
- Week 0 — full assessment: health screen, movement screen, baseline measurements and starting benchmarks.
- Week 4 — short check-in: how the block feels, load progression review, any programme adjustments.
- Week 8 — measurement re-test and benchmark re-test on the main lifts.
- Week 12 — full re-assessment, written progress review, and the next block’s plan agreed together.
- Thereafter — the same rhythm repeats, with the goal re-set at each 12-week mark.
Section 5 — Booking, Rescheduling & Cancellation
- Sessions are usually booked as a standing weekly slot, held for you as long as it is used consistently.
- Cancel or move a session with at least 24 hours’ notice and the credit is returned in full.
- Inside 24 hours, the session is charged — the slot cannot realistically be refilled at that notice.
- Genuine illness, injury and emergencies are treated with common sense, not as policy breaches.
- Arriving late shortens the session; it does not extend the end time, out of fairness to the next client.
- If a coach has to cancel, the session is returned to your balance and a priority reschedule is offered.
Section 6 — Session Credits & Expiry
- Credits are deducted at the end of each completed session and reconciled in your training record.
- Expiry dates exist to keep training consistent, not to void credits — ask before a package lapses.
- A documented injury, pregnancy, illness or extended travel can freeze a package; the clock stops for the pause.
- Credits are personal and non-transferable unless agreed in writing in advance.
- Unused credits are not refunded as cash, but they can be applied to any other service we offer.
Section 7 — Studio Etiquette, Equipment & Hygiene
- Arrive changed where possible and ready to start on the hour.
- Clean, flat-soled indoor shoes only. Outdoor footwear stays at the entrance.
- Wipe down benches, mats and handles after use, and return plates, bars and dumbbells to their home.
- Chalk is allowed at the platform only; liquid chalk is preferred elsewhere.
- Filming your own sets is fine. Ask before anyone else appears in the frame.
- Report damaged or unsafe equipment straight away rather than working around it.
- Do not train through a fever, vomiting or a chest infection. Stay home and reschedule at no cost.
Section 8 — Frequently Asked Questions
How sore should I expect to be?
Mild, general soreness for one to two days after a session is normal, especially in the first few weeks and after new movements. It settles as your body adapts. Soreness lasting beyond four days, sharp pain inside a joint, or numbness and tingling are not normal — tell your coach and stop the movement that caused it.
Symptoms above the neck — a mild head cold, blocked nose — usually allow a reduced session. Fever, body aches, chest symptoms or a stomach bug mean no training at all: performance will be poor, recovery is slower, and it is unfair to others in the studio. We reschedule illness cancellations without charge.
What happens if I get injured?
Tell your coach immediately. In most cases training continues around the injury — we train what still moves well while the injured area recovers, which usually beats stopping altogether. For anything significant we ask for clearance from your doctor or physiotherapist and work to their restrictions. If a full pause is needed, your package is frozen for the duration.
How fast should I expect progress?
Technique and confidence improve within a few sessions. Strength on the main lifts moves noticeably over eight to twelve weeks. Visible body composition change typically takes three months or more of consistent training and eating, and it is rarely linear — plateaus and small reversals are part of a normal trajectory, not a sign the plan has failed.
What if I miss a few weeks?
Nothing is lost that cannot be regained quickly. We restart at a lower load, rebuild over two or three sessions, and pick the block back up. Coming back after a gap is routine and never a reason to feel awkward about returning.
Do I need to train outside our sessions?
For most goals, one coached session a week plus one or two independent sessions works better than coached sessions alone. Your homework is written to match the equipment and time you actually have, not an ideal week.
This guide is general fitness information about our services and is not medical advice. If you have a health condition or are unsure whether exercise is appropriate for you, speak with your doctor first.