Train Like an Athlete: How Everyday People Can Benefit from Performance-Based Strength Programs

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

March 7, 2025
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)

February 26, 2025
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

February 19, 2025
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.
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