Beyond the Aesthetic: Why Strength Training is the Best Investment in Your Long-Term Health When most people think of lifting weights, they picture toned arms, defined abs, and lean legs. While these aesthetic results are often celebrated on social media, the real power of strength training goes far deeper. If you’re in your 30s, 40s or 50s and wondering how to protect your health into the decades ahead, there is arguably no better investment than building muscle and strength. It’s not just about looking good - it’s about living well. At CGPT in Hawthorn, we’ve seen firsthand how prioritising strength training can change lives by improving energy, resilience, mental clarity and even protecting against chronic disease. Let’s explore why hitting the gym for your health - not just weight loss - is one of the smartest decisions you can make. The Underestimated Power of Muscle Muscle: Your Metabolic Powerhouse Muscle is one of the most metabolically active tissues in the body. Unlike fat, muscle burns energy even at rest. According to a review published in Frontiers in Physiology, maintaining or increasing muscle mass helps regulate glucose levels, improves insulin sensitivity, and lowers the risk of developing type 2 diabetes - critical concerns for adults over 30 1 . Strength training also plays a key role in managing body composition long term. As we age, we naturally lose muscle mass (a process called sarcopenia) starting as early as our 30s. Research in the Journal of Cachexia, Sarcopenia and Muscle estimates adults lose 3-8% of muscle mass per decade after age 30, accelerating after 60 2 . Without proactive strength training, this loss means less mobility, slower metabolism, and higher fat accumulation. Strong Muscles, Strong Bones Many people think of osteoporosis as an inevitable part of ageing, but lifting weights can dramatically reduce that risk. A landmark meta-analysis published in Osteoporosis International found that resistance training significantly increases bone mineral density, particularly in the spine and hips - the most common sites for fractures in later life 3 . This matters enormously for long-term independence. Falls remain one of the leading causes of hospitalisation in older adults. Keeping bones dense and muscles strong is one of the most effective ways to stay mobile and reduce fracture risk. Longevity and Protection Against Chronic Disease Cardiovascular Benefits You Might Not Expect While cardio has long been the poster child for heart health, strength training is equally crucial. A large cohort study in the Medicine & Science in Sports & Exercise Journal found that adults who performed regular resistance training had a 40-70% lower risk of cardiovascular disease events compared to those who did none, even after adjusting for aerobic activity 4 . This is because lifting weights improves blood pressure, enhances vascular function and lowers inflammatory markers - key drivers of heart attacks and strokes. Lower Cancer Risk and Better Outcomes Muscle mass has even been linked to cancer survival. A systematic review in the Journal of Clinical Oncology reported that cancer patients with higher levels of muscle mass lived longer and experienced fewer treatment complications than those with low muscle mass 5 . Maintaining strength isn’t just cosmetic - it can be life-saving. Mobility, Balance and Injury Prevention Moving Well Now and Later Most people only start worrying about falls and frailty in their 70s. The truth? The groundwork for injury resilience needs to be laid decades earlier. Strength training enhances neuromuscular coordination, joint stability, and balance - all critical for preventing injuries in everyday life. In fact, a study published in Sports Medicine concluded that resistance exercise substantially reduces the risk of musculoskeletal injuries by improving proprioception and movement patterns 6 . At CGPT, our trainers - from Laurence’s technical expertise in movement patterns to Adam’s focus on foundational lifting - integrate these principles into every session. It’s not about lifting the heaviest weights; it’s about moving with quality and building a resilient body that performs inside and outside the gym. Your Brain on Strength Training Cognitive Clarity and Mental Health Emerging research suggests strength training might be as essential for your mind as it is for your muscles. A 2020 review in Psychiatry Research found that resistance training significantly reduces symptoms of depression and anxiety, likely due to neurochemical changes such as increased endorphin release and improved brain-derived neurotrophic factor (BDNF) levels, which support brain plasticity 7 . For clients managing demanding careers, families or chronic stress, lifting weights isn’t just stress relief - it’s neurological support. Better mental health means sharper focus at work, more patience at home, and a greater buffer against life’s inevitable challenges. Protecting the Ageing Brain Strength training may even help stave off cognitive decline. An Australian study published in NeuroImage: Clinical tracked older adults who engaged in progressive resistance training for 18 months. The participants showed reduced shrinkage in brain areas related to memory and executive function compared to controls, suggesting lifting weights could delay the onset of dementia 8 . Why CGPT Does It Differently More Than Just a Gym Session At CGPT, we take these science-backed benefits seriously. Our personal trainers design programs that are far more than “just workouts.” From Andrea’s balanced, holistic style, to James’ approachable programming and Mia’s hybrid strength and athletic sessions, every plan is built to: · Prioritise safe, progressive overload (to stimulate muscle and bone adaptation) · Incorporate functional movements that transfer to daily life · Adapt to your unique health history, goals and constraints · Keep training enjoyable and sustainable so you can stick with it for years, not weeks Whether you’re managing back pain, want to future-proof your body, or simply feel overwhelmed by what “getting fit” is supposed to look like, our team will guide you with expertise and empathy. A Place for Health, Not Just Aesthetics We’re not interested in quick fixes, punishing diets or short-term challenges. The reality is, long-term health requires consistent, well-structured strength work - not chasing six-packs in eight weeks. And while many gyms focus on transformations you can post online, we’re more concerned with the milestones you feel: sleeping better, lifting your kids without pain, running up stairs without getting winded, and knowing your body is strong enough to handle whatever comes next. Start Building Your Healthiest Future Today It’s easy to postpone training until a doctor insists on it, or until a scare - like a minor injury or troubling blood test - jolts you into action. But the best time to start protecting your future is now. Even two or three carefully programmed sessions a week can radically change your trajectory. As a comprehensive review in The American Journal of Medicine put it: “Muscle mass should be regarded as a vital sign of health” 9 . At CGPT, we’re here to help you make strength training a cornerstone of your health, with none of the intimidation and all of the personalisation. Ready to Invest in Your Long-Term Health? If you want more than aesthetic results - if you want a body that will carry you powerfully through the next decades of your life - strength training is your foundation. And there’s no better place to build it than with the expert team at CGPT. Start today with a supportive, tailored program in a private gym environment that prioritises your health first. Email Andrea at andrea@chrisgympt.com to learn how we can help you move, live and feel your best. References 1. Wolfe RR. The underappreciated role of muscle in health and disease. American Journal of Clinical Nutrition. 2006;84(3):475-482. 2. Cruz-Jentoft AJ, et al. Sarcopenia: revised European consensus on definition and diagnosis. Age Ageing. 2019;48(1):16-31. 3. Zhao R, et al. The effects of resistance exercise on bone mineral density in older adults: a meta-analysis. Osteoporosis International. 2015;26(5):1605-1618. 4. Lee DC, et al. Resistance exercise and cardiovascular disease. Medicine & Science in Sports & Exercise. 2012;44(4):397-403. 5. Caan BJ, et al. Association of muscle mass with overall survival among patients with nonmetastatic colorectal cancer. Journal of Clinical Oncology. 2017;35(14):1630-1637. 6. Lauersen JB, et al. The effectiveness of exercise interventions to prevent sports injuries. Sports Medicine. 2014;44(4):473-486. 7. Gordon BR, et al. Resistance exercise training for anxiety and depression. Psychiatry Research. 2020;291:113240. 8. Suo C, et al. Supervised resistance training delays brain atrophy in mild cognitive impairment. NeuroImage: Clinical. 2016;12:478-484. 9. Wolfe RR. Muscle mass as a vital sign in health and disease. The American Journal of Medicine. 2014;127(9):825-826.

What to Expect at Your First Personal Training Session at CGPT (And Why It’s Different to Every Other Gym) Searching for personal training in Melbourne but feeling nervous about taking that first step? You’re not alone. For many people, booking that first session is the hardest part. Maybe you’re worried about being judged, pushed too hard, or simply stepping into an environment that feels intimidating. At CGPT in Hawthorn, we specialise in helping everyday people - from complete beginners to busy professionals and parents - feel at ease from the moment they walk through our doors. Our private, personalised approach means your very first session will look (and feel) completely different to what you might expect at a typical big-box gym. Let’s break down exactly what happens at your first session with us, so you can start feeling excited (not anxious) about getting started. It Starts With a Warm Welcome - Not a Weigh-In At CGPT, we believe building trust comes before building muscle. That’s why your first session isn’t about jumping straight onto scales or measuring your body fat. It’s about getting to know you. You’ll meet one of our expert trainers - like Andrea, Tim, Laurence, James, Sophie, Jon, Mia or Adam - who will sit down with you for a relaxed chat. This is where we’ll learn about: · Your lifestyle and daily routine · Any previous injuries or health concerns · Your experience with exercise (or lack of - no judgment here!) · Your goals, big or small - from fitting into your favourite jeans to easing back pain or getting stronger for your kids. This conversation helps us tailor everything that follows, so you’re never thrown into a generic program that doesn’t fit your body or your life. A Movement Screen Designed for You Next, your trainer will guide you through a simple, science-backed movement assessment. This isn’t a pass or fail test. It’s a chance to see how your body moves, spot any imbalances or weaknesses, and ensure we create a program that’s safe and effective for you. You might do a few basic squats, lunges or reach movements - all carefully chosen to match your current ability. Many people find this eye-opening, as they start to understand how their body actually works (and what might be holding them back). A study published in the Journal of Strength and Conditioning Research highlights that functional movement screening helps reduce the risk of injury and improve long-term training outcomes by identifying compensations and mobility restrictions early on 1 . Your First Taste of Training - Calm, Controlled and Tailored Once we’ve gathered enough insight, we’ll ease you into your very first workout. Expect gentle, hands-on coaching that’s 100% personalised. Depending on your goals and current fitness level, we might focus on: · Basic strength moves with bodyweight or light resistance · Some core activation and balance work · Simple mobility drills to loosen tight areas You’ll also learn about correct technique - because moving well always comes before moving heavy. This is where our trainers truly shine. From Andrea’s balanced, intuitive style, to Laurence’s technical expertise and James’ ability to make training genuinely fun, you’ll be guided by professionals who care more about how you feel than how much weight you lift. No Crowds, No Ego - Just Your Journey One of the biggest reasons people choose CGPT over other gyms is our atmosphere. As a private personal training facility, there’s no sea of mirrors, intimidating machines or strangers watching. It’s just you, your trainer, and a space set up for focused, effective training. This helps you concentrate on your own progress - not on what everyone else is doing. It’s also why many of our clients say they finally felt comfortable starting their fitness journey here, after years of avoiding typical gym environments. What Happens After Your First Session? By the end of your first session, you’ll walk out with: 1. A clearer understanding of how your body moves 2. A realistic plan for your goals 3. A growing sense of confidence - because you’ll have already done your first tailored workout From there, your trainer will map out a personalised program, designed around your body, schedule and goals. You’ll know exactly what to expect at your next session, and have an expert in your corner every step of the way. Why CGPT is Different So why does this all matter? Because your first session is about more than just sweating - it’s about building a foundation you can sustain. At big gyms, you’re often thrown into classes or programs that have little to do with your actual needs. You might be left trying to mimic movements with no real coaching, or pushed into routines that don’t account for your mobility or injury history. The result? Frustration, poor technique and even higher injury risk. Research published in the British Journal of Sports Medicine underscores that properly supervised strength training significantly lowers injury rates and improves adherence, especially in beginners 2 . At CGPT, your personal trainer keeps you accountable, helps you progress safely, and ensures your plan evolves with you. It’s why our clients - from busy professionals to parents juggling it all - see such lasting results. Thinking About Booking? Here’s Your Gentle Nudge If you’ve ever thought, “I’m not a gym person,” or worried you’d be judged, pushed too hard, or made to feel out of place - we’re here to show you it doesn’t have to be that way. Come in for an initial consultation and movement screen, and see firsthand why so many people in Melbourne have discovered a new relationship with fitness at CGPT. You’ll never be just a number - you’ll be coached, encouraged and supported every step of the way. Ready to Get Started? Whether you’re completely new to strength training or simply want a smarter, more personalised approach, your first session at CGPT will set you up for long-term success. Want to learn more or book your initial consult? Email Andrea directly at andrea@chrisgympt.com - she’d love to help. References 1. Kiesel K, Plisky PJ, Voight ML. (2007). Can serious injury in professional football be predicted by a preseason functional movement screen? North American Journal of Sports Physical Therapy. 2(3):147-58. 2. Lauersen JB, Bertelsen DM, Andersen LB. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine. 48(11):871-7.

Train Like an Athlete: How Everyday People Can Benefit from Performance-Based Strength Programs At Chris’ Gym in Hawthorn, we often hear questions like: “Isn’t that style of training only for elite athletes?” You don’t have to be chasing premierships, podium finishes or even weekend comps to train like an athlete. In fact, some of the biggest benefits of performance-based strength programs come when everyday people - busy professionals, parents, ex-athletes or casual gym-goers – start applying the same principles that elite athletes rely on. From sharper movement to better injury resilience and serious confidence boosts, let’s explore why training like an athlete might be exactly what your body (and mind) needs right now. What Does It Mean to Train Like an Athlete? Performance-based training goes beyond simple weight loss or basic gym machine circuits. It focuses on building a body that performs well in all situations, using methods traditionally reserved for competitive athletes. At CGPT, this means your program will likely incorporate: Big foundational lifts: Squats, deadlifts, bench presses and rows build total-body strength, support joint health, and improve coordination. Explosive power work: Movements like medicine ball throws, sled pushes, kettlebell swings or jump variations enhance your ability to generate force quickly, which is essential for real-life tasks and sport. Unilateral and balance-focused exercises: Single-leg or single-arm variations correct asymmetries, improve balance, and build stabilising muscles to protect joints. Mobility, activation, and structural work: Carefully selected warm-ups, corrective drills and stretching maintain optimal joint mechanics, reducing the chance of injury. Conditioning that means something: Rather than endless treadmill sessions, you might push a sled, use loaded carries, or do rowing intervals that build stamina in a functional way. Adam Flint, one of our trainers at CGPT, often explains it like this: “Athletes train to move well under all sorts of loads, angles and speeds. That’s exactly what life demands too — whether it’s running for a tram, carrying bags of mulch for the garden, or keeping up with your kids.” The Scientific Proof: Why Athletic Training Delivers Superior Results This isn’t just philosophy - the evidence is compelling. Functional strength drastically lowers injury risk A landmark systematic review in the British Journal of Sports Medicine (Lauersen et al., 2014) found that strength training cuts sports injuries by an average of 66 percent. While that statistic comes from athletic cohorts, the same mechanics protect everyday people from strains, falls and overuse injuries. By strengthening connective tissues and improving muscle recruitment patterns, your body becomes more robust under any load. Power and plyometric training benefit muscles and tendons Research in the Journal of Strength & Conditioning Research (Waugh et al., 2013) highlights that explosive exercises build tendon stiffness and muscular power more effectively than slow resistance work alone. This “spring-like” quality is crucial not just for athletes, but for anyone who wants to stay quick on their feet and injury-resistant. Balance and single-limb work improves coordination and reduces falls Studies published in Physical Therapy in Sport (Bishop et al., 2021) confirm that unilateral training enhances proprioception and corrects muscle imbalances. For the average person, that means fewer rolled ankles, fewer awkward back tweaks, and more confidence in daily movement. Resistance training significantly improves mental health A comprehensive review in Sports Medicine (Gordon et al., 2017) found that structured resistance training meaningfully lowers rates of anxiety, depression and perceived stress. The psychological boost from feeling strong and capable is one of the most underrated aspects of athletic training. What Makes CGPT Different At CGPT, you won’t find rows of crowded treadmills or be left to figure out complex lifts on your own. Our small, private setting means every client receives: Personalised programming: Your workouts are built around your goals, current fitness level, and any past injuries. If you’re an ex-basketballer with an old knee issue, your program might emphasise lateral stability and careful knee tracking. If you’re a busy executive with tight hips from long hours at a desk, your block might prioritise mobility and glute engagement. Expert movement coaching: Our trainers like Laurence LaRosa, Tim Walker and Adam Flint spend years studying biomechanics and coaching cues. They’re not just watching your rep count - they’re refining your technique in real-time to ensure every lift builds you up, rather than breaking you down. Evidence-backed progression: From fractional plates that allow precise incremental increases to lifting wedges that optimise joint angles, we use pro-level tools to drive consistent progress without overloading your body. A supportive, non-intimidating environment: Many of our clients started by saying they were “not gym people.” What they discover is a community that celebrates capability, strength and resilience – not just aesthetics. Specific Tools and Methods You’ll See at CGPT We pride ourselves on bringing advanced strength techniques and tools to everyday clients. A few examples: Sled pushes and pulls: Unlike high-impact plyometrics, sleds allow you to develop explosive power and conditioning with virtually no joint stress. They’re incredible for building force through the hips, knees and ankles - vital for sports and daily life. Wrist wraps and lifting straps: These are often misunderstood as just for powerlifters. In reality, wrist wraps stabilise your joints under pressing loads, reducing strain on tendons. Straps help secure grip on heavy pulls, so your back and legs aren’t limited by smaller forearm muscles. Resistance bands and chains: Adding bands or chains to lifts changes the resistance curve - making the lift harder where you’re strongest. This builds top-end force production and keeps muscles under tension through the full range. Fractional plates: Adding as little as 0.5 kg lets us make micro-progress that protects joints and confidence, avoiding the “all or nothing” jumps you see in most commercial gyms. How This Approach Helps Everyday Clients Training like an athlete is about building a body that performs under any circumstances. It’s particularly effective for: Ex-athletes: Many of our clients used to compete in sports. They love reconnecting with structured, performance-focused training that challenges them beyond basic fitness. Busy professionals: When you only have three sessions a week, you need every minute to count. We build comprehensive sessions that improve strength, power, mobility and conditioning all at once. Older adults wanting longevity: Power declines nearly twice as fast as raw strength as we age. By training explosively - safely, under expert supervision – we maintain fast-twitch muscle function critical for balance and falls prevention. Anyone bored with typical gym programs : If counting calories on cardio machines doesn’t motivate you, learning to deadlift, sled push or jump onto boxes under careful guidance might reignite your love for movement. Why These Tools Have Become Core at CGPT We’ve built our gym to give clients an edge that goes far beyond general fitness. Using these principles and tools: 1. We can help prevent injuries before they occur, not just rehab them after the fact. 2. We develop power that translates into quicker reactions and more confidence on the tennis court, golf course or even climbing stairs. 3. We support mental health and stress resilience through training styles shown to significantly lower cortisol and improve overall mood. Laurence often says: “It’s not about how much you can lift on day one - it’s about how well you can move, and how strong and balanced we can make you over the long term.” The Bottom Line: You Don’t Need to Be an Athlete to Train Like One Performance-based strength training isn’t reserved for pros. It’s how you build a body that not only looks fit, but moves powerfully, stays pain-free, and keeps you active for decades. If you’re tired of chasing the same goals with lacklustre results, or want to explore what your body is truly capable of under expert guidance, CGPT is ready to help. Get in touch with us today to book your initial consultation and movement screen. It’s the first step to discovering a smarter, more purposeful way to train and experiencing what it’s like to finally feel and perform like an athlete, whatever your life stage. References Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 48(11), 871–877. Waugh, C. M., et al. (2013). Effects of explosive vs. slow resistance training on muscle-tendon complex function. Journal of Strength & Conditioning Research, 27(10), 2949–2958. Bishop, C., et al. (2021). Unilateral vs. bilateral training for improving strength and power. Physical Therapy in Sport, 50, 25-32. Gordon, B. R., et al. (2017). Association of resistance exercise with the incidence of depression and anxiety. Sports Medicine, 47(12), 2387–2398.

Strength Training for Runners: Build Power, Prevent Injury and Run Further If you’re a runner - whether you’re chasing your next 5k PB, ticking off your first half marathon, or simply enjoying weekend loops around the Yarra - chances are you think more about kilometres and pace than you do about barbells and dumbbells. But here’s the truth: the right kind of strength training is a game-changer for runners of all levels. At CGPT in Hawthorn, we work with many runners who first came to us for injury rehab or performance plateaus. What they all discovered? A targeted strength program didn’t just get them back on track - it helped them become stronger, more resilient, and faster than ever. Here’s why it matters, how it works, and how our expert team at CGPT can build a plan that fits your running goals. Why runners can’t afford to skip strength training 1. Strength training improves running economy and endurance Running economy refers to how efficiently your body uses oxygen at a given pace. The better your running economy, the less effort you need to maintain speed - leaving more in the tank for that final kick. A 2017 meta-analysis published in Sports Medicine found that strength training significantly improves running economy in both recreational and elite runners, without adding unwanted mass (Balsalobre-Fernández et al., 2016). Heavy resistance work enhances neuromuscular coordination and power, meaning every stride becomes more efficient. 2. It helps prevent the most common running injuries Most running injuries - like shin splints, runner’s knee, plantar fasciitis, or ITB syndrome - stem from muscular imbalances, weaknesses, or poor movement mechanics. Research published in the British Journal of Sports Medicine shows that runners who incorporate resistance training reduce overuse injury rates by up to 50% (Lauersen et al., 2014). By building stronger hips, glutes, hamstrings, calves and core, you’re protecting your joints and soft tissues from the repetitive impact of running. 3. It makes you faster and more powerful Want to sprint up Anderson Street hill without burning out? That’s where strength work shines. A study in the Journal of Strength and Conditioning Research showed that runners who added plyometrics and explosive lifts to their routine improved their time trial performance by enhancing stride length and ground contact force (Paavolainen et al., 1999). Stronger legs mean more force into the ground which translates directly to better speed. How strength training looks at CGPT for runners At CGPT, we tailor every strength program to your needs. That means assessing your running volume, gait patterns, any current or previous injuries, and your specific goals (like running a faster 10k vs simply enjoying injury-free Sunday long runs). Here’s how we might break down a typical block for a runner: · Lower body compound lifts Think deadlifts, squats, lunges and Romanian deadlifts - all carefully progressed to build power through your posterior chain, stabilise your knees, and bulletproof your hamstrings. · Single-leg stability work Runners spend most of their time on one leg. Exercises like Bulgarian split squats, single-leg RDLs and step-ups improve balance, proprioception and correct asymmetries. · Hip and glute strength Weak hips are a huge contributor to ITB and knee issues. We load up hip thrusts, banded walks, and cable abductions to keep you aligned and strong. · Core and rotational control A strong core means less energy leakage with each stride. Planks, Pallof presses and anti-rotation drills help maintain posture and efficiency. · Low-impact plyometrics If appropriate, we introduce hops, bounds, and med ball throws to build power and prep your tissues for running’s repetitive impact. “I came for my knee - I stayed for the PBs.” One of our clients, Sarah, originally signed up at CGPT after battling recurrent knee pain during half marathon training. Her program combined hip and quad strengthening with single-leg control drills. Within weeks her pain reduced, and by the end of her training block she smashed her previous race time by over 5 minutes. It’s stories like this that show strength work isn’t just a rehab tool - it’s a performance multiplier. How Strength Training Supports Run Clubs and Group Running If you’re already part of a run club in Melbourne - maybe a local Hawthorn group that meets on Riversdale Road, does laps around Fritsch Holzer Park, or finishes up with coffee on Auburn Road - you probably know how motivating and social running can be. But what many run club regulars overlook is how a targeted strength program can make these group runs even more enjoyable, safer, and more effective. Why runners in run clubs need strength work too Joining a run club in Hawthorn (or anywhere in Melbourne) is fantastic for accountability and camaraderie. But most run clubs focus purely on running volume and pace. They typically don’t include resistance training, mobility drills, or targeted injury prevention - which means small weaknesses can build up over time. That’s where CGPT comes in. Our programs are designed to complement your run club schedule, whether you’re doing tempo runs with Richmond Run Club, Saturday long runs with the Nike Run Club Melbourne crew, or casual midweek sessions with mates along the Yarra Trail. Strength work keeps you on the road - and off the physio table According to a review in the Journal of Orthopaedic & Sports Physical Therapy, over 50% of recreational runners will experience an injury each year, often due to muscle imbalances and repetitive strain (van Gent et al., 2007). By strengthening your hips, core and lower legs with a structured plan, you dramatically cut your risk — so you don’t have to take forced breaks from your favourite run group. How we tailor programs for run club members At CGPT, we build your program around your run club commitments. That might mean: · Focusing on full-body stability the day before your long run, so your legs stay fresh · Doing light strength and mobility work on tempo days to keep you moving well · Using resistance bands, hip work and core drills that support stride integrity without fatiguing you for your group sessions Our clients find that with just 1–2 targeted strength sessions a week, they stay injury-free, recover faster, and get even more out of their social running. Why CGPT is the best place for runners to get strong Unlike big commercial gyms, CGPT is a private training facility. There’s no intimidation, no busy gym floor, and no fighting for racks or dumbbells. Every session is overseen by our team of highly qualified trainers, each with their own speciality: · Andrea is exceptional at building smart, balanced programs for clients returning from injury or managing chronic issues — perfect for cautious runners. · Tim thrives on detail, helping you fine-tune technique on every lift so it directly translates to more efficient running. · Laurence combines rigorous technique with challenging progressions - ideal for runners who want to push power. · James makes sessions fun and motivating, excellent for runners who need that extra encouragement to keep consistent. · Sophie uses creative, adaptable programming that works beautifully for clients new to strength training. · Jon brings a supportive style that helps you build confidence in movements you never thought you’d try. · Mia adds athletic, hybrid touches - perfect for recreational runners who love mixing it up. · Adam shines in teaching foundational strength lifts, the bread and butter for resilient running mechanics. How often should runners strength train? A big myth we often hear: “I don’t want to lift weights because it’ll make me bulky or slow me down.” But the science says otherwise. Studies from The Scandinavian Journal of Medicine & Science in Sports indicate two full-body strength sessions per week is the sweet spot for runners — enough to build power without interfering with mileage (Storen et al., 2008). Most of our running clients see fantastic results on two sessions, often moving to three during off-season blocks to build more base strength. Ready to go beyond the pavement? If you’ve been stuck with niggles, chasing the same pace, or simply want to feel stronger and run further, it might be time to step into the weights area. At CGPT in Hawthorn, we’ll guide you through every step, making sure your plan is not only effective but sustainable so you keep enjoying those runs for years to come. Want to chat about your running goals? Reach out for a no-pressure consultation and let’s see how we can help. Bibliography Balsalobre-Fernández, C., Santos-Concejero, J. & Grivas, G.V., 2016. Effects of strength training on running economy in highly trained runners: A systematic review with meta-analysis of controlled trials. Sports Medicine, 46(8), pp.1119–1143. Available from: https://doi.org/10.1007/s40279-016-0497-3 Lauersen, J.B., Bertelsen, D.M. & Andersen, L.B., 2014. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 48(11), pp.871–877. Available from: https://bjsm.bmj.com/content/48/11/871 Paavolainen, L., Häkkinen, K., Hämäläinen, I., Nummela, A. & Rusko, H., 1999. Explosive-strength training improves 5-km running time by improving running economy and muscle power. Journal of Applied Physiology, 86(5), pp.1527–1533. Available from: https://journals.physiology.org/doi/full/10.1152/jappl.1999.86.5.1527 Storen, O., Helgerud, J., Stoa, E.M. & Hoff, J., 2008. Maximal strength training improves running economy in distance runners. Scandinavian Journal of Medicine & Science in Sports, 18(3), pp.327–333. Available from: https://onlinelibrary.wiley.com/doi/full/10.1111/j.1600-0838.2007.00685.x van Gent, R.N., Siem, D., van Middelkoop, M., van Os, A.G., Bierma-Zeinstra, S.M. & Koes, B.W., 2007. Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review. British Journal of Sports Medicine, 41(8), pp.469–480. Available from: https://bjsm.bmj.com/content/41/8/469

The Best Strength Training Accessories You’ve Never Heard Of (And Why We Swear By Them at CGPT) If you’ve ever stepped into a big-box gym and felt overwhelmed by the sea of machines, cables, and sweaty benches, you’re not alone. But at CGPT, we’ve designed a strength training experience that’s focused, personalised, and incredibly effective - right down to the tools we use. While most people are familiar with barbells, dumbbells and resistance bands, it’s often the lesser-known accessories that make the biggest difference. These aren’t gimmicks. These are evidence-based tools that, when combined with expert guidance, can help you get stronger, lift more safely, and see results faster. So what are these underrated strength training heroes? And why do we use them with our clients every single day? Let’s dive in. 1. Wrist Wraps & Wrist Straps Let’s start with the two things that get forgotten until they start hurting: your wrists. Wrist wraps offer support during pressing movements like bench press, overhead presses, and even certain squat variations. They help keep the wrist in a neutral, stable position - especially important if you’re lifting heavier loads or dealing with mobility limitations. Wrist wraps don’t make you weaker - they give your joints the backup they need to perform at their best. Wrist straps , on the other hand, are ideal for pulling exercises - think heavy rows, deadlifts, or assisted pull-ups. They’re designed to reduce grip fatigue, allowing you to focus on the target muscles (like your lats or hamstrings) instead of worrying about your hands giving out first. Many of our clients come to us after years of avoiding certain exercises due to discomfort or injury risk. These small but mighty accessories - combined with our coaching - often unlock whole new movements they never thought they could do safely. 2. Fractional Plates Fractional plates are the 0.25kg, 0.5kg, and 1kg metal discs that look almost too small to matter until you realise they’re the secret to long-term progression. The average gym goer is stuck in a pattern of jumping from 5kg to 7.5kg, or 10kg to 12.5kg, which can sometimes be too large of a leap - especially for beginners or those coming back from injury. With fractional plates , we can increase load more gradually, which keeps clients progressing consistently and reduces the risk of plateaus or overload. This level of precision is why CGPT programs are so effective. We don’t just guess or go by feel - we plan and track every kilo, every rep, and every phase of your training. 3. Lifting Wedges Tight calves? Limited ankle mobility? Struggle to squat to depth without your heels lifting off the floor? Enter the lifting wedge. These simple rubber wedges - placed under your heels - instantly change your squat mechanics by elevating your heel and increasing your ankle range of motion. This means: · Better depth in squats · Improved posture and positioning · Less strain on knees and lower back We often introduce these wedges during early training blocks with new clients to help build confidence and improve form especially if they’ve been avoiding squats due to discomfort. Over time, as mobility improves, we may phase them out. But for many, they become a permanent part of their lifting toolkit. 4. Resistance Bands (The Right Way) Yes, everyone has seen a resistance band but not everyone is using them to their full potential. At CGPT, we don’t just hand you a band and tell you to do a few bicep curls. We integrate bands strategically to: · Add resistance to bodyweight movements · Create variable tension for exercises like push-ups or squats · Assist with pull-ups as you build strength · Improve joint control and stability during warm-ups or rehab Our trainers know exactly how to dose and progress band work, making it far more effective than the YouTube workout you tried at home during lockdown. 5. Slant Boards These flat, angled boards are used to train with an elevated heel or toe position and can be a game-changer for clients with joint issues or mobility limitations. We use slant boards for: · Knee rehab : They allow for controlled quad-focused movements with reduced knee strain. · Calf strengthening : Perfect for controlled heel raises. · Ankle mobility : Encouraging proper alignment and joint loading during lower-body exercises. They’re especially useful for clients managing patellofemoral pain or coming back from meniscus injuries. Think of them as a form meets function upgrade. Why These Tools Give CGPT Clients a Real Edge If you’ve ever wondered why training at CGPT gets better results than training on your own at a commercial gym, this is part of the reason. Most commercial gyms leave you to your own devices. You might pick up a few cues from a YouTube video or copy what someone else is doing nearby but there’s no real strategy, no feedback, and no personalisation. At CGPT, your trainer knows your injury history, your goals, your mobility limitations, and your current training block. And they know exactly how to use these tools to help you progress safely and confidently. This is pro-level training without the ego, along with these accessories, help us bridge the gap between physiotherapy and performance. How We Use These Accessories in Real Life Training To give you a feel for how some of our trainers use these tools in everyday sessions, here are a few examples from our team: · Tim uses fractional plates with his clients returning from injury so they can rebuild strength without overreaching. · Sophie incorporates slant boards and wedges in her programming for postpartum clients needing controlled lower-body loading. · Laurence loves resistance bands to activate key muscles during warm-ups especially for those with desk jobs and tight hips. · Jon often uses wrist straps for clients wanting to focus on heavy rows and Romanian deadlifts without grip limitations. · James brings out wrist wraps during advanced pressing phases where joint support makes a huge difference in form and output. · Adam tailors accessory use based on client feedback, always adapting the program to suit their weekly needs and lifestyle. This isn’t cookie-cutter programming. It’s tailored strength coaching built on experience, science, and your goals. Ready to Train Smarter, Not Just Harder? Whether you're new to lifting or have been training for years, using the right tools under the guidance of the right coach can fast-track your results and protect your body for the long haul. At CGPT, we’ve built a space that’s focused on your progress. We invest in the accessories that matter (so you don’t have to) and we teach you how to use them properly. You won’t find gimmicks here just proven, practical tools used by a team of highly qualified personal trainers who genuinely care. Want to experience the CGPT difference? Come in for a consult. Let’s get started with a movement screen, set some goals, and see what the right tools (and the right trainer) can help you achieve. Check out our website: www.chrisgympt.com Email Andrea to book your first session: andrea@chrisgympt.com Bibliography Behm, D.G., Drinkwater, E.J., Willardson, J.M. & Cowley, P.M., 2010. The use of instability to train the core musculature. Applied Physiology, Nutrition, and Metabolism, 35(1), pp.91–108. Available from: https://doi.org/10.1139/H09-127 Comfort, P., Allen, M., Graham-Smith, P. & Matthews, M.J., 2011. Kinetic comparisons during variations of the power clean. Journal of Strength and Conditioning Research, 25(12), pp.3269–3273. Available from: https://doi.org/10.1519/JSC.0b013e318212dda3 Cormie, P., McGuigan, M.R. & Newton, R.U., 2011. Developing maximal neuromuscular power: Part 1 – Biological basis of maximal power production. Sports Medicine, 41(1), pp.17–38. Available from: https://doi.org/10.2165/11537690-000000000-00000 Schoenfeld, B.J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857–2872. Available from: https://doi.org/10.1519/JSC.0b013e3181e840f3 Wernbom, M., Augustsson, J. & Thomeé, R., 2007. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Medicine, 37(3), pp.225–264. Available from: https://doi.org/10.2165/00007256-200737030-00004

Why Your Chiropractor, Physio and PT Should All Be on the Same Page When you’re recovering from injury or managing chronic pain, navigating between your chiropractor, physiotherapist, and personal trainer can feel like juggling three different opinions - and sometimes, it is. But at CGPT in Hawthorn, we believe there’s a better way: collaboration. Your body is one integrated system. So why treat it in isolated silos? Whether you’re working through back pain, post-surgical rehab, or a long-standing injury that’s been holding you back for years, your recovery and progress improve dramatically when your allied health providers and training team communicate and align on your goals. Here’s why this holistic, team-based approach matters, and how we make it happen at CGPT. Injury Rehab Is Not a One-Person Job If you've ever felt like you’re bouncing between treatment rooms, receiving different advice from each professional, you’re not alone. It’s incredibly common, and incredibly frustrating. The problem isn’t your physio, your chiro, or your trainer individually. It’s the lack of integrated care. According to the Australian Journal of General Practice , patient outcomes significantly improve when allied health professionals and exercise providers share care plans and maintain consistent communication around injury rehab and functional recovery[^1]. That’s why at CGPT, we work in tandem with your physiotherapist, chiropractor, or osteopath from day one. Your recovery plan doesn’t live in isolation - it’s woven directly into your strength training. Why Collaboration Speeds Up Recovery Let’s break down why having your physio and trainer on the same page helps: 1. You Avoid Conflicting Advice There’s nothing worse than hearing “don’t do squats” from your chiro, while your PT encourages them. At CGPT, we can liaise directly with your health provider to understand your specific diagnosis, contraindications, and treatment goals. This means we’re not guessing - we’re building your training program with accurate, up-to-date clinical input. 2. You Keep Moving (Safely) Too often, people drop out of exercise entirely after an injury. But movement is medicine when done properly. A review in the British Journal of Sports Medicine found that early, guided return-to-strength training accelerates healing, reduces re-injury rates, and supports long-term recovery[^2]. We’ll adjust your plan based on what your physio is treating - whether that means reducing range of motion, modifying tempo, or focusing on adjacent muscle groups so you can keep progressing even while you recover. 3. You Build Strength Where It Matters Your physio might help reduce pain and improve joint mobility, but long-term resilience is built in the gym. That’s where we come in. At CGPT, we don’t just get you back to baseline, we build you beyond it. Our post-rehab strength programs are designed to rebuild not only the injured area but also the surrounding systems that support it. How CGPT Integrates With Your Allied Health Team Here’s how we make this seamless: • Direct Communication With your permission, we reach out to your physio or chiro to get a clear handover - what’s healing, what’s not allowed, and what they recommend. • Shared Programming Your trainer will design your program around the guidelines set by your allied health provider. This may include rehab-style movements, tempo-controlled exercises, or load management strategies. • Onsite Support In some cases, we invite your physio to visit the gym for an in-person assessment. This allows them to see you in action and helps us all agree on the next progression. • Regular Updates We check in with your provider at key milestones or if anything changes in your condition. This means less guesswork and better decision-making across the board. Real Strength Comes From Collaboration Our trainers aren’t just coaches - they’re movement specialists who understand how pain, mobility, strength, and mindset work together. And at CGPT, every trainer takes pride in adapting programs to suit where you are right now, while supporting where you’re headed. Let’s meet the team who make that happen: · Andrea , our founder, brings years of hands-on experience in tailoring strength programs for post-rehab clients, especially women navigating complex life stages like menopause or post-partum recovery. · Tim is known for his meticulous attention to form and detail, making him a go-to for clients returning from injury or surgery. · Laurence brings a biomechanics-first approach, working closely with physios and chiros to ensure every rep is serving your long-term mobility and strength goals. · James has helped numerous clients safely return to sport and gym training after injuries, with a calm and supportive coaching style. · Sophie is passionate about making movement feel safe and empowering again especially for clients who’ve previously feared re-injury. · Jon has a deep understanding of chronic pain and works with clients who need an intelligent, progressive approach to rebuilding capacity. · Mia combines her boxing and athletic background with movement modification expertise to build both confidence and capability post-injury. · Adam excels in helping people rediscover their strength after long layoffs, using intelligent, adaptable programming that builds both trust and physical results. Who This Is For You don’t have to be in active pain to benefit from integrated care. Our approach is ideal for: · People recovering from recent injuries or surgery · Clients with long-term joint or muscle issues · Anyone working with a physio, osteo or chiro · Office workers with repetitive strain injuries or postural pain · People returning to training after time away from the gym Our Post-Rehab Strength Training Focus At CGPT, we specialise in strength training that bridges the gap between rehab and performance. Our post-rehab training: · Prioritises controlled, pain-free movement · Restores range of motion and functional strength · Progresses load gradually and safely · Avoids aggravating patterns or overloading weak links · Builds confidence, capability, and autonomy Whether you’re coming off a sprained ankle or managing chronic lower back pain, we work within your limits, then gradually expand them. Final Thoughts Strength training isn’t just about lifting heavy - it’s about lifting smart. And the smartest results come when your whole team is aligned. If you’re managing an injury or navigating recovery, don’t do it alone. Let CGPT work alongside your physio or chiro to create a training plan that builds your strength, supports your recovery, and gives you the confidence to move well without fear. Book a Consultation If you’re working with a physio, chiropractor or osteopath and want to ensure your training supports your recovery, reach out today. We’re more than happy to coordinate directly with your provider. Book a consultation with a CGPT trainer to discuss your needs www.chrisgympt.com a ndrea@chrisgympt.com Bibliography 1. Australian Journal of General Practice. (2019). Coordinated care between general practice and allied health: Barriers and enablers. https://www1.racgp.org.au/ajgp/2019/june/coordinated-care-between-general-practice-and-allied 2. British Journal of Sports Medicine. (2016). Exercise for injury recovery: a systematic review. https://bjsm.bmj.com/content/50/20/1239 3. Hides, J.A., et al. (2001). Long-term effects of specific stabilising exercises for first-episode low back pain. Spine. 4. Cook, G., Burton, L., Hoogenboom, B. (2006). Pre-participation screening: The use of fundamental movements as an assessment of function. North American Journal of Sports Physical Therapy.

Strength Training for Busy Professionals: The 3-Session-a-Week Strategy That Delivers Serious Results The 3-Session Strategy That Works: How Time-Poor Professionals Can Still Get Strong, Lean and Energised If your Google Calendar is more packed than your gym bag, you’re not alone. For Melbourne professionals juggling careers, family, and everything in between, the idea of squeezing in long workouts five days a week just isn’t realistic. And the good news? You don’t need to train like a full-time athlete to see serious results. At Chris’ Gym in Hawthorn, we specialise in working with time-poor, high-performing clients - many of whom are professionals who only have three hours a week to spare. That’s why our personal training model is built around maximising outcomes in minimal time, with targeted, effective sessions that fit your schedule and your goals. Let’s break down how it works and why three focused sessions per week might be exactly what you need. Why Less Can Be More: The Science Behind 3 Strength Sessions a Week When it comes to building strength, boosting energy, and improving body composition, consistency trumps volume. A well-designed training program that includes three 60-minute sessions per week can: · Build and maintain lean muscle mass · Improve metabolic rate and fat-burning efficiency · Support mental clarity and stress resilience · Increase joint strength and mobility · Reduce injury risk especially for sedentary professionals · Improve posture, confidence, and energy levels Scientific research supports this too. A 2022 study published in the Journal of Strength and Conditioning Research found that individuals training three days per week saw similar strength gains to those training more frequently - as long as intensity and progression were properly managed (1). And that’s exactly where a great personal trainer comes in. Efficiency Over Exhaustion: What a CGPT Session Looks Like We’re not here to smash you into the ground and leave you crawling out the door. At CGPT, our approach is strategic, not punishing. Each 60-minute session is built around your personal goals, past injuries, and current capacity. A typical session might include: · Dynamic warm-up and mobility to activate key muscle groups and prep the nervous system · Strength block focused on compound lifts, unilateral movements, and work to build muscle and resilience · Accessory work targeting imbalances, postural needs or specific goals (e.g. glute strength, shoulder stability) · Core and conditioning finisher - short, sharp, and functional · Cool-down or guided recovery for longevity and injury prevention Most importantly, you walk out of the gym feeling better than when you walked in - clearer head, stronger body, and less stress weighing you down. The Power of Periodisation (Without the Fancy Charts) If you’re training three times a week, each session needs to serve a purpose. That’s why all CGPT programs are periodised - meaning they follow a logical, progressive structure. Rather than randomly mixing things up or repeating the same full-body session over and over, we carefully sequence your training across the week. For example: · Day 1: Lower body strength training with a focus on balance and core control · Day 2: Upper body strength paired with guided mobility to support posture and ease of movement · Day 3: Full body session designed to improve everyday strength, stamina and confidence This type of structure ensures that all major muscle groups are being trained regularly and with appropriate recovery while also keeping sessions mentally engaging and physically rewarding. And yes, we’ll tailor this for your needs - whether that’s postural correction, hypertrophy, bone density, back rehab, or just more energy for the school run. Designed for Your Diary: Why Busy People Thrive at CGPT One of the most common things we hear from new clients is: “I just need something that fits into my week - and actually works.” At CGPT, we get it. That’s why: · Sessions are booked at the same time each week (just like a meeting) · All trainers run on time, every time · You don’t need to plan your own workouts - we do it for you · You train in a calm, clean, focused environment (no packed group classes, no waiting for machines, no TikTok chaos) Many of our clients tell us their CGPT sessions are the most consistent part of their week - and the one thing they never cancel. Why? Because they feel stronger, clearer, and more capable in every other part of their life because of it. What the Trainers Say We asked a few of the CGPT trainers how they structure programs for busy professionals - here’s what they had to say: Andrea Baylis (Owner/Trainer): “Most of our clients have big jobs, big lives, and very little free time. So our job is to make sure their training delivers maximum value - physically, mentally, and emotionally.” Tim Walker (Strength Specialist): “With three sessions a week, we focus on building strength that supports longevity - glutes, core, posterior chain - but also keep the intensity tailored so people leave energised, not wrecked.” Sophie O’Donoghue (Rehab & Return-to-Exercise): “Many of my clients are postnatal or returning to training after time off. Three sessions a week is a great sweet spot for building confidence and creating a healthy, sustainable rhythm.” James Shaw (Performance & Strength): “The real value of personal training is in how we adapt it to your lifestyle. You don’t need to train five days a week to be strong. You just need the right three.” 3 Sessions. 1 Big Impact. Zero Wasted Time. If you’ve been putting off strength training because you feel like you can’t do it properly without dedicating half your life to the gym - think again. With expert guidance, smart programming, and a supportive environment, three hours a week is all it takes to: · Reclaim your strength and energy · Improve posture and reduce injury risk · Build lean muscle and boost metabolism · Elevate your performance in every area of life Whether you’re a lawyer, accountant, founder, or full-time working parent - this approach works. Book Your Free Consultation Not sure where to begin? Start with a no-pressure consultation and movement screen. We’ll show you how we can fit your training around your schedule - not the other way around. Come and see why so many busy professionals in Hawthorn are choosing CGPT as the smartest investment in their health. Check out our website www.chrisgympt.com or email andrea@chrisgympt.com to get started. References 1. Schoenfeld, B.J., Grgic, J., Ogborn, D., Krieger, J.W. (2022). Strength and hypertrophy adaptations between low- vs. high-load resistance training: A meta-analysis. Journal of Strength and Conditioning Research, 36(2), 517–526. 2. Paoli, A., Moro, T., Bianco, A. (2015). Lift weights to fight overweight. Clinical Physiology and Functional Imaging, 35(1), 1–6. 3. Steele, J., Fisher, J., Skivington, M., et al. (2017). A higher effort-based paradigm in resistance training. Frontiers in Physiology, 8, 253. 4. Australian Institute of Health and Welfare (AIHW). (2021). Physical activity across the life stages. Retrieved from https://www.aihw.gov.au

Your 40s Are Not Too Late: Why Midlife Is the Best Time to Start Strength Training You’ve probably heard the myth: “Once you hit your 40s, it’s too late to start strength training.” Here at Chris’ Gym in Hawthorn, we’re here to tell you it’s not just possible to start strength training in your 40s – it’s actually the perfect time. In your 40s, your body is at a unique crossroads. You’ve built years of experience and resilience, but natural changes in muscle mass, metabolism and hormone levels mean your workouts need a fresh approach. That’s why strength training isn’t just about looking good – it’s about feeling strong, staying healthy, and setting yourself up for a more active future. Why Muscle Matters More After 40 From around the age of 30, our bodies start losing muscle mass at a rate of 3–8% per decade – a process called sarcopenia (Mitchell et al., 2012). This loss accelerates after 40, and if left unchecked, it can impact everything from posture and bone health to metabolism and daily energy. Strength training slows this decline and can even reverse it. Lifting weights stimulates muscle protein synthesis – the process your body uses to rebuild and strengthen muscle fibres. In fact, a study in the Journal of Aging and Physical Activity (Hunter et al., 2016) showed that older adults who started resistance training increased their muscle mass and functional strength significantly within just a few months. Midlife Myths – Busted One of the biggest barriers for people in their 40s is the feeling that “it’s too late to start.” But the science says otherwise. A 2020 meta-analysis in the British Journal of Sports Medicine found that adults aged 40–65 respond just as well to strength training as younger adults – especially when training is adapted to their needs (Keogh et al., 2020). Here’s another myth we love to bust at CGPT: that strength training is only for bodybuilders or athletes. The truth? In your 40s, strength training is about preserving your independence, protecting your joints and keeping you feeling vital – not about maxing out your deadlift. Why Your 40s Are the Perfect Time If you’re in your 40s, you’re probably balancing work, family and personal commitments. But your health and energy are more important than ever – and strength training is your best tool to preserve them. Here’s why: Bone Density: Strength training helps reduce the risk of osteoporosis by promoting stronger bones (Kohrt et al., 2004). Hormonal Support: Lifting weights boosts testosterone and growth hormone levels, helping maintain lean muscle and metabolic health (Kraemer et al., 1999). Metabolic Health: Muscle tissue burns more calories at rest than fat, making strength training a secret weapon for managing weight and blood sugar (Willis et al., 2012). Mental Resilience: Resistance exercise has been shown to reduce stress, anxiety and symptoms of depression (Gordon et al., 2018). How We Tailor Strength Training for 40–55-Year-Olds at CGPT At Chris’ Gym, we know one-size-fits-all programs don’t work – especially for midlife clients. Our trainers, including Tim, Andrea, Laurence, James, Sophie, Jon, Mia and Adam, bring a diverse set of skills and experience to create a welcoming and supportive environment. Here’s how we make sure you feel safe and supported: Movement Screening: We start every client with a movement assessment to identify strengths, imbalances and any past injuries that need attention. Progressive Programming: We build workouts that evolve as you do – starting with foundational strength and adding intensity only when you’re ready. Joint-Friendly Exercises: We focus on exercises that build stability and protect your joints – like squats, rows, and hip hinges – while avoiding high-impact movements that aren’t necessary. Lifestyle Integration: We recognise that your training has to work with your busy life – not against it. That’s why we create programs you can stick to, without feeling overwhelmed. Success Stories to Inspire You We’ve seen countless midlife clients transform their bodies and their confidence through strength training. Like the dad who thought he’d never see his abs again – until he hit his 40s and realised the power of weight training. Or the mum who wanted to keep up with her kids and found herself feeling stronger and more energised than she did in her 20s. Owner and Head Trainer, Andrea, often says: “The biggest surprise for most of my clients is realising how capable they are. They come in thinking it’s too late – and end up feeling younger and more alive than ever.” Getting Started If you’re curious but a little intimidated, that’s normal! Starting strength training in your 40s doesn’t mean jumping straight into barbells. At CGPT, we meet you exactly where you are. Step 1: Book an initial consultation with one of our expert trainers. Step 2: Let’s chat about your goals, your lifestyle, and what’s held you back before. Step 3: We’ll create a tailored program that challenges you, without overwhelming you. And remember, you’re never too old to start – or too young to take control of your health. Your Strongest Years Are Still Ahead Your 40s can be a time of incredible growth and vitality. With the right guidance and the power of strength training, you can build muscle, boost your metabolism, and feel more alive than ever. Ready to get started? Let’s make your 40s the strongest, healthiest years yet. Learn more about our tailored personal training programs on our website – or meet our trainers here: www.chrisgympt.com/our-trainers . Want to chat? Email andrea@chrisgympt.com – we’d love to help you feel your best. References: · Hunter, G. R., et al. (2016). Resistance training increases muscular strength and physical function in adults aged 40–65. Journal of Aging and Physical Activity, 24(2), 237–243. · Keogh, J. W. L., et al. (2020). Age-related differences in response to resistance training: A meta-analysis. British Journal of Sports Medicine, 54(14), 849–857. · Kohrt, W. M., et al. (2004). Maintenance of bone mass and reduction in fracture risk through resistance exercise. Journal of Bone and Mineral Research, 19(2), 294–300. · Kraemer, W. J., et al. (1999). Hormonal responses to resistance exercise and training. Sports Medicine, 27(2), 73–87. · Mitchell, W. K., et al. (2012). Sarcopenia and age-related muscle loss. Age and Ageing, 41(2), 230–238. · Willis, L. H., et al. (2012). Strength training and metabolic health in adults. Obesity, 20(2), 364–370. · Gordon, B. R., et al. (2018). Resistance exercise training for anxiety and depression. Journal of Psychiatric Research, 102, 239–245.

Not a “Gym Person”? Why Strength Training Might Be the Thing That Changes Your Mind If the phrase “I’m not a gym person” has ever crossed your lips, you’re not alone. Maybe it’s the thought of walking into a loud, crowded gym. Maybe it’s not knowing what to do with the equipment. Maybe it’s the feeling that everyone else already knows what they’re doing and you’re somehow late to the party. We get it. At CGPT in Hawthorn, we meet people like you every day. People who’ve sworn off gyms, who’ve had a bad experience in the past, or who never imagined they’d enjoy strength training. But something shifts when they walk through our doors. And by the time they leave? They’re saying things like: “I can’t believe I’m saying this but I actually look forward to coming here.” Let’s talk about what makes that shift happen and why you might not be as far from being a “gym person” as you think. It’s Not About Loving the Gym. It’s About Loving How You Feel After. You don’t have to love kettlebells, barbells, or dumbbells. But what if you started loving what they do for you? Strength training is about so much more than lifting weights. It’s about improving your posture, increasing your energy, boosting your confidence, and feeling strong and steady in your body. It’s about noticing that the stairs aren’t so hard anymore, that you’re sleeping better, that your anxiety feels more manageable. And you don’t have to do it in a loud, crowded gym. In fact, at CGPT, it’s the exact opposite. The Anti-Gym Gym: What Makes CGPT Different If you’ve felt intimidated, awkward, or out of place in a gym before, we’re here to rewrite that story. A Private, Welcoming Space in the Heart of Hawthorn We’re not a commercial gym. No packed treadmills. No blaring music. CGPT is a private, personalised personal training studio where everyone is working one-on-one with a trainer, at their own pace, on a plan tailored specifically to them. No Judgment, No Comparison You won’t be surrounded by “fitness influencers” or groups of people trying to outdo each other. It’s just you and your trainer - focused on progress, not perfection. Our Trainers Are Here for You Every trainer at CGPT is handpicked for their ability to meet people where they’re at - physically and emotionally. Whether you’re walking in with zero gym experience or coming back after a long break, our team knows exactly how to make you feel comfortable, capable, and supported. Real Clients, Real Stories: From Sceptics to Regulars “I hadn’t stepped inside a gym in 20 years. I felt like I was too old and too far gone. But Andrea just smiled and said, ‘Let’s start with where you’re at.’ That was three years ago. Now I train twice a week and feel stronger than I did in my thirties.” – Sarah, 52 “The big gyms always felt like they weren’t made for people like me. I didn’t want to lose weight, I just wanted to feel good in my body again. James made that the focus from day one.” – Rohan, 39 “I used to think weights were only for athletes or bodybuilders. Laurence showed me how to lift for mobility, strength, and longevity. Now I can carry my grandkids without pain.” – Diane, 67 Why Strength Training is the Perfect Starting Point Unlike high-impact group fitness classes or endless cardio sessions, strength training is adaptable. You don’t have to be fit to start - you start to get fit. You don’t need to push to exhaustion. In fact, the goal is often the opposite. With the right guidance, you can: · Build muscle without bulk · Improve bone density and balance · Reduce stress and anxiety · Feel more in control of your health And the best part? It’s not about doing it hard. It’s about doing it right - with a trainer who understands your body, your mindset, and your goals. Meet the Team Who’ll Change the Way You See the Gym At CGPT, our trainers aren’t just skilled - they’re supportive, down-to-earth, and focused on helping you feel seen and heard. Here’s a glimpse at just a few of the faces behind the change: · Andrea , our owner and lead trainer, has a gift for helping clients reconnect with their strength - mentally and physically. · Tim brings quiet confidence and structure to each session, making it easy to feel at ease. · Sophie creates patient, progress-driven programs that focus on movement, not punishment. · Laurence combines physiotherapy insights with a clear, technical approach - perfect for injury rehab or anyone needing extra support. · James is all about making fitness fun again - especially if you've been avoiding it for years. · Mia brings boxing, basketball, and energy into the mix for clients who want to move and feel empowered. · Jon and Adam both focus on clear communication and steady, realistic progress - ideal for beginners who need structure and guidance without any of the overwhelm. Explore all their bios here . Ready to Try - Just Once? You don’t have to sign up on the spot. Come in for an initial consultation and a movement screen, and we’ll go from there. It’s a chance to get a feel for the space, meet your trainer, and see just how different strength training can be when it’s personalised, supportive, and designed for you. We’ll guide you through: · An initial chat about your goals (no jargon, no judgment) · A simple movement assessment · A strength session tailored to your current fitness and comfort level · Clear next steps - if you want them Final Thoughts: Maybe You’re More of a Gym Person Than You Think Here’s the truth: You don’t need to love the gym. You just need to love how you feel when you leave. Strength training isn’t about becoming someone else. It’s about becoming more you - fitter, stronger, more resilient, more confident. So if you’ve always said, “I’m not a gym person”... maybe it’s just because you haven’t found the right kind of gym yet. Want to dip your toe in? Reach out for a no-pressure intro session and see for yourself how personal, supportive, and effective strength training can be. We’re proudly based in Hawthorn, serving locals from Auburn Village to the Booroondara Farmers’ Market and beyond. Check out our website www.chrisgympt.com or contact Andrea directly at andrea@chrisgympt.com to get started.