Strength & Conditioning at Bade Fitness is not a random workout. Every session sits inside a 12-week periodised block, designed to produce real physical adaptation. You will lift, pull, carry, and move in patterns that make you stronger over time, not just tired.
- → Periodised 12-week programming designed by qualified strength coaches
- → Sessions structured around primary lifts: squat, hinge, push, pull
- → Conditioning finishers calibrated to your training phase
- → Progress tracking built into every block
- → Small group sizes, maximum 14 per session
- → Full warm-up and cool-down protocols included
- → Technique coaching on every major movement pattern
- → Open gym access for additional practice between classes
Inside the programme
A snapshot of a typical session. Loads, sets and rest are scaled to where you are now, not where someone else is.
Indicative only. Every session is delivered with full coaching and adjusted on the day to your readiness.
What you can expect
Measurable progress
You will know exactly how much stronger you have become. Numbers do not lie.
Community drive
Training with the same group each week creates accountability that solo gym sessions cannot replicate.
Injury prevention
Periodisation and proper coaching reduce cumulative fatigue and overuse injury risk dramatically.
Your first weeks
-
01
Induction session
Before your first class we assess your movement patterns and set baseline numbers for your key lifts.
-
02
Block overview
You receive a printout of the 12-week block, including target loads and progressions, before week one begins.
-
03
Weekly sessions
Three sessions per week recommended for full adaptation. Each session is 60 minutes including warm-up and cool-down.
-
04
Mid-block check
At week six, a coach reviews your numbers and adjusts loading if needed.
-
05
Block debrief
End of block: you test your lifts, record your results, and receive the next 12-week block tailored to your progress.
Good to know
Do I need to be already strong to join?
No. We set your starting loads at induction based on where you are now, not where we think you should be.
How many times a week should I come?
Three sessions per week gives full adaptation. Two is fine for beginners or people with busy weeks.
Will I get injured lifting heavy?
With proper periodisation and coaching, the risk of injury is lower than in most fitness classes. We control load increases carefully.
What if I miss a week?
Missing a week does not reset your progress. We advise dropping load by 10% on your first session back and building up again.
Is this class suitable for women?
Yes. Strength programming produces the same physiological benefits regardless of sex. Many of our strongest members are women.
Other ways to train
Book your
first session.
One free trial. No card, no pressure. Come in, train, see if it fits.