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.

Countdown to ‘I Do’: Your Month-by-Month Strength Training Plan for the Big Day

July 21, 2025
Countdown to ‘I Do’: Your Month-by-Month Strength Training Plan for the Big Day If you’re counting down to your wedding, you already know the to-do list is endless - dress fittings, venue visits, catering tastings, and seating charts. With so much to organise, it’s easy to let your own health and fitness take a back seat. But the truth is, feeling strong, confident, and energised on your wedding day is one of the best gifts you can give yourself. Strength training is more than just “getting in shape.” It supports posture, helps manage stress, boosts confidence, and gives you the stamina to enjoy every moment - from the walk down the aisle to the last dance at the reception. At CGPT in Hawthorn, we’ve designed a framework that works seamlessly alongside wedding prep, with a private and personalised approach to training that takes the stress out of fitness. Here’s a simple month-by-month guide to help you move toward your big day with strength and confidence. Six Months Out: Build Your Base Six months gives you a generous runway to set strong foundations. This is the time to focus on overall strength, energy, and consistency. Building a solid base now means your body adapts gradually, reducing the risk of injury or burnout later. Think of this stage as creating the “frame” for everything to follow. A focus on big-picture strength gives you the power to carry through the months ahead, whether your goals are building lean muscle, improving posture, or simply feeling more energised. Couples training together at this stage can follow the same rhythm while working toward individual goals, even if fitness levels differ. Three Months Out: Refine and Define With 12 weeks to go, most of the groundwork is in place - now it’s about refining. This stage is perfect for dialling in body composition and highlighting the results of your training. Improved strength and energy levels can also help balance the demands of wedding planning, where stress can easily creep in. For couples, this can be a fun stage to share workouts side by side. Even if one partner wants to lean into aesthetics and the other prefers performance, training together keeps motivation high and makes fitness part of the wedding journey. One Month Out: Posture, Core, and Confidence The last few weeks before your wedding are about polishing the details - much like your final dress fitting or venue walk-through. Posture work, core stability, and mobility are key focuses here. The goal is to stand tall, move with ease, and feel confident in every photo. Strength training also supports your mental health in this stage. Taking an hour for yourself in a private, distraction-free gym like CGPT provides a much-needed break from the endless checklist of wedding tasks. Wedding Week: Stay Calm, Stay Strong The week of your wedding isn’t the time to push harder or start something new. Instead, it’s about maintaining the energy and strength you’ve built while giving your body the space to look and feel its best. Light, confidence-boosting sessions will help reduce stress without leaving you sore or fatigued. And here’s a bonus tip: shorter, makeup-friendly workouts in the final days mean less chance of puffiness, breakouts, or stress-induced skin flare-ups. You’ll walk into your big day fresh, not frazzled. Why CGPT Is the Perfect Fit for Your Wedding Prep Preparing for a wedding is exciting - but it can also feel overwhelming. That’s why so many couples choose CGPT’s private gym in Hawthorn. Unlike generic gym memberships, CGPT offers: Personalised programs that evolve with your timeline and goals. A private environment free from the distractions of busy gym floors. Supportive coaching that makes training a positive, achievable part of your wedding countdown. Whether you’re training solo or as a couple, CGPT helps you move into married life feeling confident, strong, and energised - ready to enjoy every moment of your celebration. The CGPT Experience: More Than Just a Gym One of the biggest challenges people face when preparing for a wedding is finding the right training environment. A crowded commercial gym can feel intimidating, time-wasting, or simply uninspiring. At CGPT, we do things differently. Our private gym in Hawthorn is purpose-built for focus and results. You’ll never have to wait for equipment, compete with blaring music, or feel self-conscious about who’s watching. Instead, every session takes place in a calm, supportive setting where your time is valued and your progress is our priority. We’re proud to welcome clients of all ages and fitness levels. Whether you’re brand new to strength training or you’ve been active for years, our programs are tailored to your ability and goals. It’s not about fitting into a mould - it’s about creating the right path for you. Our Trainers: Knowledgeable, Supportive, and Experienced At the heart of CGPT is our team of dedicated trainers. Each coach brings years of expertise in strength training, injury management, and personalised programming, ensuring your workouts are safe, effective, and enjoyable. What makes our trainers different is their approach: Supportive and encouraging - we meet you where you’re at and help you progress step by step. Highly experienced - with backgrounds spanning physiotherapy, athletic development, and personal training, our knowledge runs deep. Genuinely invested in you - we take the time to understand your lifestyle, energy, and priorities, so training always feels achievable and relevant. Couples love training at CGPT because the atmosphere is welcoming, inclusive, and motivating. It’s the kind of place where you’ll feel comfortable whether you’re preparing for your wedding, building long-term strength, or simply wanting to feel healthier in daily life. Final Thoughts Your wedding day should be one of the most joyful experiences of your life - and that joy is amplified when you feel strong, confident, and comfortable in your own skin. By starting early and following a month-by-month approach, strength training becomes a supportive part of the wedding journey, not an added stress. At CGPT, we’ll help you go beyond “looking good for the big day.” We’ll help you build the strength, energy, and confidence to enjoy every step of the countdown - and every step down the aisle. Email Andrea today at andrea@chrisgympt.com to begin your wedding-ready program. Because lifelong strength begins before you say “I do.”

Beyond the Scale: How Strength Training Protects Your Muscle, Metabolism, and Mind on GLP-1 Medications

July 12, 2025
Beyond the Scale: How Strength Training Protects Your Muscle, Metabolism, and Mind on GLP-1 Medications If you’ve read our blog on Strength Training and GLP-1 Medications: A Powerful Combo for Weight Loss Success , you already know that pairing exercise with GLP-1 medications like Ozempic (semaglutide) and Mounjaro (tirzepatide) can deliver life-changing results. But long-term success with GLP-1s isn’t just about the number on the scales. Without a plan to safeguard your strength and energy, weight loss can sometimes come at the expense of muscle, metabolism, and overall wellbeing. At CGPT in Hawthorn, we support clients using GLP-1s with personalised programs designed to protect muscle, maintain energy, and build resilience. Our private environment provides the expertise and accountability that generic gyms can’t, helping you stay strong during and beyond your weight loss journey. Why Maintaining Muscle is Important on GLP-1s GLP-1s work by suppressing appetite and reducing food intake, which makes weight loss possible even when other strategies have failed. However, along with fat loss, some lean muscle can be lost too. Research suggests up to a third of total weight lost may come from lean tissue if no protective steps are taken (Wilding et al. 2021). Losing muscle isn’t just about strength in the gym: Metabolism slows - less muscle means fewer calories burned at rest (Rosenbaum & Leibel 2010). Bone health suffers - strong muscles stimulate stronger bones, protecting against osteoporosis (Kohrt et al. 2004). Everyday function declines - from climbing stairs to enjoying active holidays, muscle is what powers daily life. Energy, Focus and the Fatigue Factor Many GLP-1 users notice dips in energy, especially when their calorie intake is significantly reduced. It’s tempting to skip workouts when you’re feeling flat - but movement often does the opposite of what you expect. Strength training has been shown to: · Improve the body’s ability to produce and use energy efficiently (Holloszy 2008). · Enhance blood sugar management and reduce brain fog (Ivy 1997). · Lift mood, improve focus, and counteract fatigue (Gordon et al. 2017). In other words, the right training doesn’t just burn energy - it creates it. Building for the Future Some people use GLP-1s short term, while others continue long term as part of chronic weight management (Davies et al. 2021). Regardless of the timeframe, strength training is your insurance policy for the future. Protecting and building muscle now means: · A stronger metabolism, so your body continues burning more energy every day. · A buffer against rebound weight gain if medication use changes. · Greater freedom to enjoy the things you love - travel, sport, or simply keeping up with friends and family. Why CGPT Is the Right Partner GLP-1 users need more than a one-size-fits-all gym membership. At CGPT, our trainers understand the unique challenges that come with rapid weight loss and reduced energy intake. We provide: Tailored programs that evolve with you, whether you’re starting your GLP-1 journey or looking ahead. A private environment free from the distractions and crowds of commercial gyms. Supportive coaching that balances challenge with care, ensuring you feel safe and capable every step of the way. Our goal isn’t just to help you lose weight - it’s to help you keep your strength, confidence, and quality of life for years to come. Final Thoughts: Beyond the Scale GLP-1 medications are powerful tools for weight loss. But the real measure of success goes beyond the number you see on the scales. It’s found in the muscle you protect, the energy you regain, and the confidence you build. At CGPT, we’re here to make sure your weight loss journey doesn’t come at the cost of your long-term health. Email Andrea today at andrea@chrisgympt.com to start a program tailored to your GLP-1 journey. Because weight loss may begin with medication, but lifelong health is built with strength. References · Davies, M, et al. 2021, Semaglutide for weight management: a clinical review, Diabetes, Obesity and Metabolism, 23(4), pp. 879-891. · Gordon, BR, et al. 2017, Resistance exercise training improves depressive symptoms in adults: a meta-analysis, JAMA Psychiatry, 75(6), pp. 566-576. · Holloszy, JO 2008, Regulation by exercise of skeletal muscle content of mitochondria and GLUT4, Journal of Physiology, 586(1), pp. 1-6. · Ivy, JL 1997, Role of exercise training in the prevention and treatment of insulin resistance and non-insulin-dependent diabetes mellitus, Sports Medicine, 24(5), pp. 321-336. · Kohrt, WM, et al. 2004, Physical activity and bone health in older men and women, Medicine & Science in Sports & Exercise, 36(11), pp. 1985-1996. · Rosenbaum, M & Leibel, RL 2010, Adaptive thermogenesis in humans, International Journal of Obesity, 34(S1), S47-S55. · Wilding, JPH, et al. 2021, Once-weekly semaglutide in adults with overweight or obesity, The New England Journal of Medicine, 384, pp. 989-1002.

CGPT Trainer: Jamie Hoopmann

July 5, 2025
Meet Jamie Hoopmann: The Strong, Athletic, and Resilient Trainer at CGPT At CGPT in Hawthorn, personal trainer Jamie Hoopmann combines elite athletic experience with evidence-based coaching to help clients build strength, move better, and become more resilient. From rowing at a state and national level to coaching youth athletes in AFL, rugby, and rowing, Jamie has seen firsthand how the right training transforms not only performance but also confidence and quality of life. His mission? To bring those same high-performance principles into accessible, personalised programs for every client who trains at CGPT. From Elite Rowing to Coaching Others Jamie’s turning point came during his years as an elite rower. Training at the highest level showed him the profound impact of great coaching and strength and conditioning. “I saw how much difference proper training made, not just for performance but for health and confidence outside of sport,” he explains. That realisation sparked his passion to turn coaching into a career. Today, Jamie is completing a double degree in Exercise & Sport Science and Exercise Physiology while working as a strength and conditioning coach. His background gives him a unique edge: he understands the science behind training but also knows how to apply it in a way that makes sense for both everyday people and athletes. A Training Style Built for Progress Jamie describes his coaching philosophy in three words: Strong. Athletic. Resilient. · Strong: because strength underpins everything, from daily function to athletic performance. · Athletic: because he coaches movement, not just muscles, ensuring clients build balance, agility, and coordination. · Resilient: because life comes with setbacks, and training should prepare people to handle load, stress, and challenges with confidence. Every session with Jamie is tailored, challenging but achievable, and built to create lasting results. “I meet clients where they’re at, explain the ‘why’ behind each movement, and celebrate the small wins that build consistency,” he says. His approachable style ensures every client leaves feeling stronger and more capable. Why Jamie Loves Strength and Power Training Jamie’s favourite type of workout is strength and power training - barbell lifts, explosive movements, and athletic accessory work. “It’s effective because it goes beyond burning calories,” he explains. “It builds strength that carries over into sport and everyday life, improves movement quality, and helps people feel and perform at their best.” Whether it’s an athlete preparing for competition or someone who just wants to feel younger, fitter, and stronger, Jamie’s programming delivers measurable, meaningful results. Transformations That Go Beyond the Gym One of Jamie’s most impactful coaching experiences involved working with a rower who had broken his leg. After months of rebuilding strength, mobility, and confidence, Jamie witnessed him return to the water for the first time. “It wasn’t just physical rehab, it was giving him back the sport and identity he thought he’d lost,” Jamie says. For him, this reinforced the true power of coaching: helping people reclaim not just their fitness, but their confidence and independence. Life Outside the Gym When Jamie isn’t coaching clients at CGPT, he’s usually outdoors, staying active with cycling or running. Movement has always been his reset button, keeping him refreshed and ready to bring energy back into the gym. He also has a hidden passion for 4WDing. Whether it’s mechanical upgrades or planning the next camping trip, Jamie enjoys problem-solving and building systems — the same mindset he applies to helping clients achieve peak performance. Why Train With Jamie at CGPT? If you’re looking for a personal trainer in Hawthorn who blends scientific knowledge, athletic experience, and a supportive coaching style, Jamie Hoopmann is ready to help you reach your next level. His sessions are built to make you stronger, more athletic, and more resilient - whether your goal is improving sports performance, returning from injury, or simply building confidence in everyday life. At CGPT, Jamie empowers clients to move with purpose and discover just how capable they really are. His mantra is simple: “Consistency beats intensity. Stack small wins, keep showing up, and you’ll achieve more than you ever thought possible.”