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.

When Your Gym Stops Working for You: How to Spot the Signs It’s Time for a Change

June 23, 2025
When Your Gym Stops Working for You: How to Spot the Signs It’s Time for a Change Most people join a gym with good intentions: a fresh membership card, a new water bottle, and the determination to make a change. But somewhere along the way, that excitement fades. You’re doing the same routine on autopilot, the results have plateaued, or worse - you’ve stopped looking forward to going at all. Sound familiar? You’re not alone. The truth is, not every gym is built to grow with you. Sometimes, what worked at the start stops serving you as your life, goals, and body change. And if you’ve already read our blog on Why Strength Training at Chris’ Gym Outshines Other Fitness Options , you know that not all gyms are created equal. This follow-up digs into the signs it might be time to rethink your gym membership, and what to do if you’ve outgrown the “one-size-fits-all” approach. The Subtle Signs Your Gym Isn’t Working Anymore It doesn’t usually happen overnight. Instead, you start to notice small shifts: · You’re doing the same exercises over and over, with no clear sense of progress. · You arrive, plug in your headphones, and leave without feeling inspired. · You avoid peak hours because you know you’ll be waiting for equipment. · You feel invisible in a crowded space, with no trainer checking in or offering guidance. Individually, these may not seem like deal-breakers. But together, they create a cycle of frustration that can quietly erode your motivation and results. Key Red Flags to Watch Out For If you’ve been wondering whether your gym is still working for you, here are some classic warning signs: 1. No Progression If you’ve been lifting the same weights or running the same distance for months without change, you’re not being challenged. Progress requires progression - and a plan to get you there. 2. Feeling Invisible In large gyms, it’s easy to feel like just another membership number. If no one knows your goals, checks your form, or notices when you don’t show up, it’s easy to drift off track. 3. Fighting for Equipment Peak-hour chaos can derail even the most committed member. If half your workout is spent waiting for a machine, it’s no wonder consistency becomes harder. 4. Lack of Accountability Without a trainer or program guiding you, it’s easy to fall into the habit of doing the same thing, or skipping workouts altogether. Accountability is often the missing piece that separates people who plateau from those who progress. The Emotional Side: When Training Becomes a Chore Exercise should leave you feeling energised, empowered, and proud of yourself. But when your gym isn’t working, those feelings get replaced with something else: · Boredom - Going through the motions without excitement. · Frustration - Seeing little to no progress despite showing up. · Guilt - Skipping sessions because you’re uninspired. · Disconnection - Feeling like your gym is just a building, not a supportive community. It’s not that you’ve lost your drive, it’s that the environment no longer brings out your best. Why This Happens There are a few reasons people outgrow their gym: · Changing goals - Maybe you started out wanting weight loss but now care more about strength, bone health, or injury prevention. · Busy schedules - Life gets hectic. If your gym doesn’t offer structure and efficiency, it won’t fit into your day. · Lack of personalisation - Cookie-cutter programs and generic group classes can only take you so far. · One-size-fits-all environments - Big gyms are designed to serve everyone at once, which often means they don’t truly serve anyone well. So, What’s the Alternative? This is where CGPT comes in. Unlike crowded gyms or impersonal memberships, CGPT in Hawthorn is designed around you . Our approach is private, personalised, and results-driven - the opposite of the “one-size-fits-all” model. Here’s what you can expect: · Personalised Programs - Every session is tailored to your body, goals, and lifestyle. Whether you want to rebuild strength, improve performance, or simply feel fitter, your trainer will guide you every step of the way. · Private Environment - No waiting for equipment. No competing for space. Just focused training in a calm, supportive setting. · Expert Trainers - Our team (Andrea, James, Laurence, Mia, Sophie, and Tim) each bring unique expertise, from technical physiotherapy-informed coaching to fun hybrid athletic sessions, ensuring you’re always matched with the right trainer for your needs. · Built-In Accountability - With a trainer invested in your progress, you’ll never feel invisible. Every win is noticed, every challenge is supported. An Invitation to Reflect If you’ve been coasting, plateauing, or simply feeling uninspired, it might be time to ask: · Is my current gym helping me move forward, or am I just maintaining? · Do I feel supported, seen, and motivated where I train? · Am I excited about my fitness, or has it become just another task on the list? If the answer leans towards the second option, it could be time for a change. Why CGPT Could Be the Next Step Switching gyms isn’t just about swapping buildings - it’s about finding an environment that reignites your motivation and helps you get results that last. At CGPT, we specialise in helping people who are ready for more: more accountability, more progress, and more support. Your fitness journey should never feel stagnant. With a private, personalised approach, we’ll help you break through plateaus and rediscover the joy in training. Email Andrea at andrea@chrisgympt.com to learn how CGPT can get you moving again with purpose, progress, and confidence.

Why Strength Training Is the Ultimate Anti-Ageing Secret (Even Better Than a Ski Pass)

June 16, 2025
Why Strength Training Is the Ultimate Anti-Ageing Secret (Even Better Than a Ski Pass) Imagine this: you’re in your 70s, skiing in Aspen without worrying about your knees, playing doubles at Kooyong Tennis Club with friends, or golfing on the Mornington Peninsula before heading to lunch. Maybe you’re hiking the Dolomites, or simply enjoying a family trip to Noosa or a relaxed summer’s day in Portsea - and you’re doing it all with energy, confidence, and ease. It might sound like a dream, but for many Hawthorn locals, it’s completely achievable. The secret? Strength training. At CGPT in Hawthorn, we believe ageing doesn’t have to mean slowing down. In fact, with the right training, your 60s, 70s, and beyond can be your most adventurous decades yet. Breaking the Myth: Ageing ≠ Slowing Down Yes, muscle mass and bone density naturally decline with age, but that doesn’t mean you’re destined to give up the things you love. Science shows strength training helps preserve - and even rebuild - what time tries to take away. That means: · Better balance for tennis or hiking uneven terrain. · Stronger bones for skiing or golf swings without fear of injury. · More energy for full days sightseeing on holiday or keeping up with grandchildren. The truth is, ageing is an opportunity - not a limitation. It’s about training smarter, protecting your body, and unlocking strength you didn’t know you had. Strength Training: The Lifestyle Multiplier Think of strength training as your membership card to an active lifestyle. It doesn’t just keep you fit for the gym, it enhances every activity you love. · Golf - Building core and hip strength improves swing power, while balance exercises reduce strain and risk of injury. · Tennis - Whether at Hawthorn Tennis Club or a competitive set at Kooyong, strength training sharpens reaction time and protects shoulders and knees. · Skiing - Strong glutes, quads, and core muscles mean longer days on the slopes without fatigue or falls. · Travel - From carrying luggage through airports to full days exploring cobbled streets in Europe, strength training makes every step easier. The common thread? A stronger body gives you the stamina and resilience to live the life you want, not just watch from the sidelines. The Energy Factor: Why Strength Training Beats “Taking It Easy” Some people think they should slow down to preserve energy. The reality? The less you move, the less energy your body produces. Strength training reverses that cycle, boosting your metabolism and giving you the endurance to go all day. Our clients often tell us that after a few months of training, they’re no longer wiped out by a day trip to Portsea, or too tired to play a full 18 holes. Instead, they’re keeping up with family on trips to Noosa and feeling younger than they have in years. Safe, Effective Training for Every Stage of Life At CGPT, we don’t believe in one-size-fits-all training. Our trainer create programs tailored to your body, your goals, and your lifestyle. For seniors, that often includes: · Sit-to-Stands & Step-Ups – Builds leg strength for stairs, hikes, and tennis footwork. · Seated Rows & Band Pull-Aparts – Supports posture for golf swings or long-haul flights. · Farmer’s Carries – Trains grip and core strength for luggage, shopping, or carrying grandkids. · Glute Bridges & Deadlifts (light to moderate) – Strengthens hips and back for skiing and everyday resilience. Every exercise is designed to translate directly to the activities you love. Meet the Trainers Who’ll Keep You Strong for Life The CGPT team brings diverse expertise - all united by one goal: keeping you strong, fit, and adventurous for decades to come. · Andrea Baylis – Owner and lead trainer, Andrea is known for her balanced, smart, and personalised approach. She excels at empowering women and guiding clients through every stage of life with empathy and care. · James Shaw – With his background in sport science, James brings a fun and goal-driven style. He’s especially skilled in making training enjoyable, helping clients regain confidence after injury, and connecting strength work to real-life activities. · Laurence LaRosa – Laurence’s technical, physiotherapy-informed approach ensures every move is safe, effective, and tailored. Perfect for those looking to protect joints and build strength for tennis, golf, or skiing. · Mia Parsons – A hybrid trainer with a background in basketball and boxing, Mia brings athletic energy and variety. She’s ideal for clients wanting agility, coordination, and resilience for fast-paced sports like tennis. · Sophie O’Donoghue – Adaptable and empowering, Sophie specialises in functional strength that makes everyday life easier. She’s especially supportive for those building confidence later in life. · Tim Walker – Tim is all about strength and transformation, with a detailed yet adaptable style. He’s passionate about helping clients at any age discover just how much stronger they can become. Local, Personal, and Community-Focused What sets CGPT apart isn’t just the training - it’s the community. Our private Hawthorn studio means no crowded classes, no waiting for equipment, and no cookie-cutter programs. Just expert guidance in a supportive space, minutes from the places you already know and love: Kooyong Tennis Club, Hawthorn Tennis Club, Royal South Yarra Tennis Club, Fairview Park, Glenferrie Road cafés, Central Gardens (aka The Rocket Park), Grace Park and beyond. Your Next Decade Starts Now Whether your goals include skiing in Aspen, hitting your best serve at Kooyong, travelling the Dolomites, or simply enjoying family trips to Noosa without worrying about fatigue, strength training is the ultimate anti-ageing tool. It’s not about turning back the clock. It’s about giving yourself the strength, confidence, and vitality to make the years ahead your most adventurous yet. Email Andrea today at andrea@chrisgympt.com to find out how CGPT can create a program tailored to your lifestyle and goals. Because the ultimate secret isn’t just staying alive longer, it’s staying strong enough to live fully.

Strong, Fit, and Flexible: How Local Mums Can Carve Out Time for Themselves Without Missing a Moment

By site-fTiydA • June 9, 2025
Strong, Fit, and Flexible: How Local Mums Can Carve Out Time for Themselves Without Missing a Moment For mums in Hawthorn, mornings can feel like a marathon before 9am - getting the kids dressed, finding lost library books, packing lunches, and racing to school drop-off. The rest of the day often blurs into errands, appointments, and after-school activities. Finding an hour for yourself can sometimes feel impossible. But here’s the truth: strength training doesn’t have to be a luxury, and it’s not “time away” from your family. For local mums, those 60 minutes can be the difference between running on empty and having the energy, confidence, and strength to keep up with everything you love - without feeling worn down in the process. At CGPT in Hawthorn , we see it every day. Mums who thought they didn’t have the time or the energy are now fitter, stronger, and more confident than ever, and they’re doing it in a way that works around their lives - not the other way around. Why Hawthorn Mums Need a Smarter Fitness Solution After childbirth, your body goes through massive changes - physically, hormonally, and mentally. If you’ve read our blog on The Benefits of Strength Training for Women After Childbirth , you already know that building strength helps restore muscle tone, protect your joints, and boost energy levels. Now we take the next step: showing you exactly how Hawthorn mums can make it work in the real world. The good news? You don’t need to spend hours in the gym to see results. In fact, with the right guidance and program, 60 minutes two to three times a week is more than enough to see noticeable changes in strength, mood, and stamina. Fitting It In: How 60 Minutes Can Transform Your Week Think of strength training like a non-negotiable meeting with yourself - one that fits neatly between school drop-off and pick-up. At CGPT, we specialise in efficient, personalised 60-minute sessions that give you everything you need without a second wasted. Some of our local mums book a 9:30am session , right after drop-off, and still have plenty of time for all that needs to be done in a day before pick-up. Others prefer lunchtime slots to break up their day and recharge before the afternoon chaos. Our trainers - including Sophie, Laurence, and Tim - are experts at making sure every minute counts. They tailor your program to your goals, energy levels, and schedule so you leave feeling accomplished, not exhausted. Beyond the Body: The Real Benefits for Mums Strength training isn’t just about looking toned - although that’s a nice bonus. For Hawthorn mums, the benefits go much deeper: · More Energy for Everyday Life – Whether it’s running after a toddler in Fairview Park or carrying sports gear for the kids at Anderson Street Oval, you’ll have the stamina to keep going without feeling drained. · Improved Mood & Mental Health – The combination of endorphins, a sense of achievement, and an hour just for you can help lower stress and lift your mood. · Fewer Aches & Pains – Strengthening the muscles you use every day means less strain on your back, neck, and joints. · Confidence in Your Body – It’s not about “getting your old body back” - it’s about building a strong, capable one for the life you’re living now. Time-Saving Hacks for Busy Mums Making time for strength training is easier when you have a few strategies up your sleeve: · Pre-Pack Your Gym Bag – Keep essentials like a water bottle, sneakers, and a hair tie ready to go. Bonus tip: stash a spare set in the car for those spontaneous “I actually have an hour free and so does my trainer” moments. · Quick Post-Workout Snacks – Protein smoothies, Greek yoghurt with fruit, or a boiled egg with avocado toast will refuel you fast and keep you going until lunch. · Make It Social – want to train 2-on-1 with one of the other school mums? No problem – double sessions are our specialty! Or arrange to meet another mum for a coffee after your session at Axil Coffee Roasters on Burwood Road or Sonny Ray on Auburn Road - from training straight into a treat. Strength Moves for Mum Life Our programs at CGPT focus on functional strength - exercises that make your daily life easier. These aren’t random gym moves; they’re designed to help you lift, carry, bend, and move better in the real world. Some examples you might see in a session: Goblet Squats – Perfect for building the leg and core strength needed for picking up kids or heavy bags. Deadlifts with Dumbbells – Helps protect your back when lifting prams or moving heavy items. Seated Rows – Improves posture and prevents the rounded shoulders that come from hours of holding babies or leaning over laptops. Farmer’s Carries – Trains grip, shoulder, and core strength - basically “carrying everything in from the car in one trip” training. The best part? With Laurence’s focus on technique , Sophie’s supportive coaching style , and Andrea’s knack for creative, effective programming , you’ll always be doing the right moves for your body and goals. Why CGPT Works for Local Mums In a world of overcrowded group classes and impersonal big-box gyms, CGPT offers something different: · Private, Personalised Training – You’re not just another member. Your program is built entirely around you. · Flexible Scheduling – Sessions that fit into the school day without cutting into family time. · Local & Community-Focused – We’re right here in Hawthorn, surrounded by the same parks, cafés, and schools you love. · Expert Coaches Who Understand Your Life Stage – Our trainers know how to adapt workouts for postpartum recovery, time limitations, and real-world functional fitness. It’s Not Indulgence - It’s an Investment Too often, mums feel guilty for taking time for themselves. But here’s the thing: your family benefits when you’re at your best. More energy. Less stress. Better health. Strength training isn’t selfish - it’s essential. Think about it: in just two or three hours a week, you can dramatically improve the way you feel and move, setting the tone for every other hour you spend with your family. Ready to Get Started? If you’re a Hawthorn mum looking for a way to feel stronger, more energised, and more confident - without sacrificing precious time with your family - CGPT is here to make it happen. You don’t need to overhaul your life, buy complicated equipment, or spend hours in the gym. You just need a plan that works for you, a trainer who understands your goals, and a supportive space where you can make it happen. Email Andrea at andrea@chrisgympt.com to find out how we can design a strength program that fits perfectly into your life. Because being strong, fit, and flexible isn’t just for the gym - it’s for every moment you live and love outside of it.