Strength Training: Make the Most of the Last Days of Summer

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.