Strength Training for Busy Professionals: The 3-Session-a-Week Strategy That Delivers Serious Results

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

 

CGPT Trainer: Josh Martin

November 14, 2025
Meet Josh Martin: The Fun, Empathetic and Clinically-Skilled Trainer at CGPT At CGPT in Hawthorn, personal trainer Josh Martin brings together clinical expertise, lived experience with injury, and an infectious love of movement to help clients feel stronger, more confident, and genuinely enjoy training again. With a Master’s qualification in Clinical Exercise Physiology and a background in competitive sport, Josh works with a broad range of clients, from those returning from injury to everyday people who simply want to move better and feel healthier. Josh’s philosophy is simple: training should be effective, supportive, and most importantly, something people actually look forward to. From Injury to Purpose-Driven Coaching Josh’s path into personal training was shaped by his own setbacks. As a cricketer, he experienced both a significant back injury and a shoulder reconstruction, which introduced him to high-quality rehabilitation and strength coaching early on. “Working with great trainers during that time showed me how powerful good coaching can be,” Josh explains. “I wanted to give back to the industry that gave me so much, and connect with clients on a more personal, empathetic level.” That experience now underpins everything Josh does at CGPT. He understands what it feels like to be limited by injury, uncertain about your body, and rebuilding confidence one step at a time. Clinical Knowledge, Applied to Real People Josh holds a Master’s degree in Clinical Exercise Physiology, which has given him extensive exposure to clients managing injuries, medical conditions, and complex rehabilitation journeys. At CGPT, he applies that knowledge in a practical, approachable way, supporting a general population clientele, while drawing on his clinical experience to ensure training is safe, progressive, and effective. This balance allows Josh to work confidently with clients who may be returning from injury, managing pain, or simply wanting reassurance that their training is being guided by someone with a deep understanding of the body. “I love helping people achieve their goals, no matter where they’re starting from,” he says. “Everyone starts somewhere.” A Training Style That Keeps People Coming Back If Josh had to describe his coaching style in three words, it would be fun, fun, fun. But make no mistake, behind the smiles and conversation is structured, intelligent programming. Josh believes enjoyment is not a bonus, it’s essential. When people enjoy training, they stay consistent, and consistency is where results are built. His favourite movement to coach is the squat, a foundational pattern that shows up everywhere in daily life. “It’s such an important movement,” Josh explains. “And it can be adapted in so many ways, for strength, control, rehab, or performance.” Sessions with Josh are supportive, encouraging, and tailored to each client’s capacity on the day. He focuses on small, sustainable improvements, backing clients to chase that extra one percent over time. Transformations That Truly Matter One of Josh’s most meaningful coaching experiences involved working with a client who had battled leukaemia three times. When they first began training, she could only manage 20 minutes of exercise. Over time, with consistent support and encouragement, she progressed to full one-hour sessions and was able to return to acting, her true passion. “That’s the stuff that stays with you,” Josh says. “Training isn’t just about fitness. It’s about giving people their lives back.” Life Outside the Gym When Josh isn’t on the gym floor at CGPT, he’s usually playing or following cricket, reading, watching films, or spending time with his girlfriend. A self-confessed movie buff, he enjoys unwinding away from the gym just as much as he enjoys bringing energy into it. And if you’re lucky, you might even hear his surprisingly accurate Donald Duck impression, a hidden talent that usually catches clients completely off guard. Why Train With Josh at CGPT? Josh Martin is the kind of trainer who makes people feel comfortable from day one. His blend of clinical exercise physiology knowledge, personal experience with injury, and genuinely upbeat coaching style makes him an invaluable part of the CGPT team. Whether your goal is returning to training after injury, building strength safely, or simply finding a personal trainer in Hawthorn who makes the gym feel less intimidating, Josh brings empathy, structure, and positivity to every session. As Josh puts it best: “Let’s have some fun, and let’s get you moving. Even one small step is a big step in the right direction for your health.” 

Common Gym Myths Debunked: The Truth About Getting Stronger, Leaner, and Healthier

August 26, 2025
Common Gym Myths Debunked: The Truth About Getting Stronger, Leaner, and Healthier The fitness world is full of noise - and unfortunately, a lot of myths. From “lifting makes you bulky” to “cardio is the only way to lose weight,” misinformation has kept far too many people stuck, frustrated, and spinning their wheels. At CGPT in Hawthorn , we believe in cutting through the noise with what actually works: evidence, not hype. Whether you’re just starting your training journey or looking to refine what you’re already doing, understanding the truth behind these myths can completely change the way you see exercise. Let’s set the record straight on six of the most common misconceptions that hold people back from achieving lasting results. Myth 1: “Lifting Makes You Bulky” One of the most persistent myths in fitness, especially among women, is the fear that lifting weights will lead to oversized, bulky muscles. The reality: Building large amounts of muscle takes years of dedicated, high-volume training, a calorie surplus, and very specific programming. For most people - particularly those training a few times a week and maintaining a balanced diet - strength training leads to a leaner, more toned body composition, not bulk. Research shows that women typically have 10 - 30 times lower testosterone levels than men (Kraemer et al. 1998), making extreme hypertrophy naturally limited. What strength training does do is: · Increase muscle definition and firmness · Improve metabolism and fat utilisation · Enhance long-term weight maintenance In fact, studies confirm that resistance training not only preserves lean mass during weight loss but improves metabolic rate, making fat loss easier and more sustainable (Willis et al. 2012). 💡 Takeaway: Lifting weights shapes your body - it doesn’t inflate it. Myth 2: “Sweating More Means a Better Workout” Sweat has become a misguided badge of honour in the fitness world. But the truth is, it’s simply your body’s way of cooling itself, not an indicator of effort or effectiveness. The reality: Progress comes from the quality of your movement, appropriate intensity, and consistent progression - not how soaked your shirt is. Factors like room temperature, genetics, and hydration levels influence sweat output far more than workout quality. A perfectly executed strength session with good form and control might produce minimal sweat but deliver maximum results for muscle, strength, and metabolism. As exercise physiologist Dr. John Hawley (Australian Catholic University) explains, adaptation comes from mechanical tension, not perspiration - the repeated challenge that signals the body to get stronger and more efficient. 💡 Takeaway: Don’t chase sweat. Chase progress. Myth 3: “You Need to Train Every Day to See Results” More isn’t always better - especially when it comes to training. The reality: Most people make their best progress training two to four times per week, with adequate recovery between sessions. Strength improvements come from the body repairing and rebuilding after training - a process that requires rest and proper nutrition. Exercising daily without recovery increases the risk of fatigue, injury, and burnout. Studies show that muscle protein synthesis remains elevated for up to 48 hours after resistance training (MacDougall et al. 1995), meaning more frequent sessions often deliver diminishing returns. At CGPT, we see far better outcomes when training programs are structured and intentional, not relentless. Rest is part of progress, not the absence of it. 💡 Takeaway: Training smarter always beats training harder. Myth 4: “Cardio Is the Only Way to Lose Fat” It’s true that cardio helps burn calories and supports cardiovascular health. But when it comes to sustainable fat loss and body composition change, strength training wins every time. The reality: Strength training increases resting metabolic rate by building and maintaining muscle - meaning you burn more energy even while resting. In contrast, excessive cardio can lead to muscle loss if not balanced with resistance work and adequate nutrition. A landmark study published in Obesity found that combining strength training with moderate cardio led to greater fat loss and better weight maintenance than cardio alone (Willis et al. 2012). Similarly, resistance training has been shown to reduce visceral fat - the harmful fat around organs - even without major changes to body weight (Strasser & Schobersberger 2011). 💡 Takeaway: Cardio trains your heart. Strength training transforms your body. Myth 5: “Women Should Train Differently Than Men” This myth is outdated and unsupported by science. The reality: Muscles respond to the same principles of training regardless of gender. Both men and women benefit from progressive overload (gradually increasing challenge over time), proper technique, and balanced programming that includes strength, mobility, and recovery. Where the difference lies is in individualisation, not gender. Women’s hormonal fluctuations, life stages (such as pregnancy, postpartum, or menopause), and recovery needs may influence how training is structured but the physiological mechanisms of building strength remain identical (Haizlip et al. 2015). Research published in the Journal of Applied Physiology found that men and women experience comparable relative strength and hypertrophy gains when training under similar conditions (Hubal et al. 2005). 💡 Takeaway: The principles of strength training are universal. The best programs are simply tailored to you. Myth 6: “Lifting Is Bad for Your Joints” This myth couldn’t be further from the truth - when done correctly, lifting protects your joints rather than harms them. The reality: Strength training improves joint health by strengthening the muscles, tendons, and connective tissues that support and stabilise them. It enhances joint range of motion, improves balance, and reduces pain associated with conditions like arthritis. In a meta-analysis published in the British Journal of Sports Medicine, researchers found that resistance training significantly improved pain and function in adults with osteoarthritis (Fransen et al. 2015). Controlled loading, rather than avoidance, is what keeps joints healthy over time. The key is proper technique, progressive loading, and professional supervision - all of which are central to how CGPT programs are designed. 💡 Takeaway: Done right, lifting is joint therapy, not joint stress. Bringing It All Together: What Actually Works Real results in the gym come from three things: 1. Consistency – showing up regularly enough for your body to adapt. 2. Progressive Challenge – gradually increasing intensity to keep improving. 3. Recovery – allowing your body to repair, rebuild, and grow stronger. It’s absolutely not about trends, extremes, or doing more. It’s about balance: the kind that supports strength, mobility, mental clarity, and long-term health. At CGPT, every program is built on these principles. Our private, evidence-based environment removes the confusion of fad fitness and replaces it with science, structure, and support. Whether you’re starting fresh or refining your training approach, you’ll find clarity, confidence, and a system that works. Email Andrea at andrea@chrisgympt.com to learn how our personalised programs can help you train smarter, move better, and build strength that lasts. References · Fransen, M, et al. 2015, Exercise for osteoarthritis of the knee: a Cochrane systematic review, British Journal of Sports Medicine, 49(24), pp. 1554–1557. · Haizlip, KM, Harrison, BC & Leinwand, LA 2015, Sex-based differences in skeletal muscle kinetics and fibre-type composition, Journal of Applied Physiology, 118(4), pp. 376–382. · Hubal, MJ, et al. 2005, Variability in muscle size and strength gain after unilateral resistance training, Medicine & Science in Sports & Exercise, 37(6), pp. 964–972. · Kraemer, WJ, et al. 1998, Compatibility of high-intensity strength and endurance training on hormonal and skeletal muscle adaptations, Journal of Applied Physiology, 85(1), pp. 382–396. · MacDougall, JD, et al. 1995, The time course for elevated muscle protein synthesis following heavy resistance exercise, Canadian Journal of Applied Physiology, 20(4), pp. 480–486. · Strasser, B & Schobersberger, W 2011, Evidence for resistance training as a treatment therapy in obesity, Journal of Obesity, 2011, pp. 1–9. · Willis, LH, et al. 2012, Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults, Obesity, 20(8), pp. 1623–1632.

Strength, Sanity and Actual Results: Why C Suite Leaders Choose CGPT Over High Priced Executive Fitness Programs

August 19, 2025
Strength, Sanity and Actual Results: Why C Suite Leaders Choose CGPT Over High Priced Executive Fitness Programs Every few weeks another headline appears about a boutique gym offering an ultra premium program for executives. The promise is usually the same: concierge style services, multiple specialists, a luxury environment and a price tag that looks more like a corporate retreat than a training program. These offerings claim to help leaders sleep better, eat better, manage stress better and perform at their peak. There is just one issue. You do not need an elite tier, high cost executive program to build resilience or get strong. You do not need glossy extras to develop consistency. What you actually need is a private, well equipped gym, highly qualified personal trainers and a plan that fits your real life. You need something sustainable, not performative. This is exactly where CGPT has stood apart for years. CGPT is a fully private, strength focused personal training studio in Hawthorn. Unlike many high priced, high concept executive programs, CGPT built its reputation on outcomes rather than theatrics. Real clients, real careers and real lives improved through structured, personalised training grounded in science. Our clients include senior leaders, business owners, medical specialists, creatives and professionals who operate at an extremely high level. They do not have time for gimmicks. They want expertise, clarity and professionalism. And importantly, they want all of that without the crazy financial barrier. The executive wellness trend. Helpful or just expensive? The current wave of luxury fitness offerings often frames itself as an investment in leadership. They speak about burnout prevention, succession planning, workload stress and performance under pressure. These are valid concerns. High performing professionals carry heavy loads and their wellbeing directly shapes their teams and organisations. But the idea that the solution must be expensive, exclusive or indulgent is deeply flawed. Strong leadership is not built on price tags. It is built on consistency. Consistency is built on a program you can sustain and integrate into your life, not one that is priced to impress. At CGPT you get personalised, one to one strength training delivered by experienced trainers in a completely private studio. Every program is designed around your sleep, stress, energy and work cycles. Every session builds capacity. Every week moves you forward. You do not need concierge perks for this to matter. You feel it because your meetings feel clearer, your concentration holds longer, your mood stabilises and your body feels more capable. This is high performance without the financial shock. The part many programs overlook. Women in demanding careers. Andrea noticed it instantly, and she was right. The messaging around many executive style fitness programs quietly implies a male audience. Senior partners. High level men. Barristers, judges and male executives with the salary to match. Women are often treated as an afterthought or entirely absent from the discussion, despite being some of the most powerful, busiest and most overstretched professionals in the workforce. At CGPT, high performing women have always been integral to our community. Our clients include CEOs, surgeons, founders, lawyers, academics, creatives and leaders across every industry. They run companies, lead teams, manage households and shoulder complex emotional, physical and professional loads. They do not need extravagance. They need a training system that supports their reality. CGPT provides that. No crowds, no chaos and no pressure to perform. Just a calm, private studio where every program is personalised around workload, hormones, injuries, lifestyle and recovery. Our trainers understand stress cycles, perimenopause, knee issues, post pregnancy considerations and the intensity of running a demanding life. This is training that respects you and your time. No gimmicks. No fluff. Just evidence based strength training that works. Many executive programs lean heavily on rotating specialists, themed blocks or high concept wellness structures that sound impressive but do not necessarily build long term habits. CGPT takes a simpler, more effective path. Each client receives continuous coaching backed by physiotherapy led knowledge, structured progressions and careful technique correction. Your program evolves with your stress levels, your sleep quality and even your travel schedule. You are not moved between providers. You have long term oversight from the same expert trainer who understands your goals and tracks your progress precisely. Results come from consistency and guidance, not from constant novelty. Your health should not be a status symbol. It should be a strategy. There is an underlying message in many premium programs. If you can afford them, you deserve to be healthier. If you cannot, you are left with less desirable options. This thinking is outdated and unhelpful. Strong leaders do not need prestige packaged wellness. They need sustainable wellness. They need stable routines, strong muscles, healthier joints and a body that supports their workload. They need a gym that respects their time and understands the intensity of their life. They need trainers who consider their mental load, their recovery and their long term goals. CGPT delivers this without unnecessary frills. Our studio is appointment only, which ensures privacy, calm and predictability. There is no competing for space and no waiting for equipment. Every session is structured around you, not around a concept. Community matters more than luxury. One of the most powerful aspects of CGPT is the community inside our studio. Our clients are ambitious, intelligent, grounded and kind. There is no ego. No noise. No intimidation. Just people working on themselves with intention. They share life pressures, wins, setbacks and progress with honesty. This kind of environment builds habits more effectively than any luxury perk. When you train in a space where you feel understood and supported, you show up more consistently. You push harder when you can. You communicate openly when you are struggling. You progress because it feels safe to progress. This sense of community is something money cannot buy. It is built through people and care, not amenities. The sustainable choice for high performing professionals. If you lead a team, run a business, manage a demanding workload or operate in a role where clarity, health and resilience matter, your training needs to support you, not overwhelm you. CGPT has been delivering high level personal training for years. Our approach is simple, effective and grounded in reality. Real coaching, real expertise and real long term support. All delivered in a private, welcoming studio that feels like an exhale whenever you walk in. Before considering any high priced fitness program, choose a gym that has built its reputation on consistency, trust and actual outcomes. Not luxury theatre. Not inflated price tags. Just genuine care and training that works. Your health is your most powerful asset. It deserves to be strengthened, not sensationalised. CGPT is where Melbourne’s high performers come to train without distraction, pressure or judgement. If you are ready to build strength, resilience and confidence that genuinely lasts, CGPT is ready. Train privately. Train intelligently. Train with people who care. Train at CGPT.