top of page

Defining Strength & Conditioning

Currently we have ‘Strength and Conditioning’ as a class on the schedule at Gravity. This means different things to different people and will comprise different elements / programming depending upon an individual’s level of fitness and goals. Whilst a complicated subject (plethora of books) I’ll try and reduce to some fundamental principles in this article.

In the hope of keeping it simple/relevant, this article is split into 3 sections. Readers are encouraged to progress sequentially through the sections as their interest dictates.

Section 1 provides some definitions by way of proposed class descriptions for Gravity. By splitting classes into a strength or conditioning focus, we can help members individualize programs to get the best possible results as aligned to their health and fitness goals.

Section 2 outlines the programming recommendation for Gravity.

Section 3 - For those wanting to know more, some optional ‘supporting detail’ is provided below.

Section 1 – Proposed Class Description for Gravity

Strength & Conditioning – Strength Training

Strength and Conditioning training with a focus on strength training. Using racks/free weights in the studio side of the gym - mix of compound and isolation1 activities, bilateral and unilateral training, lower reps, heavier weight (75-90% 1RM), fewer exercises, more rest (90s-2 min between same muscle group activity).

This class is suitable for those wanting to develop muscular power, strength or increased lean muscle mass (hypertrophy).

1. Isolation: one major muscle group is trained. Examples of these can include bicep curls, triceps extensions, leg extensions, leg curls, and calf raises. Compound: any exercise that involves the use of MORE than one major muscle group at a time. These exercises usually involve movements such as pushing, pulling, squatting and bend-and-lifting. Examples of exercises in this category are lunges, squats, push-ups, rows and deadlifts.

Strength & Conditioning – Conditioning Training (General Fitness)

Strength and Conditioning training with a focus on conditioning. Expect several stations, lower weight, higher repetitions, limited rest and plenty of intensity. A typical format may be High Intensity Continuous Training (HICT) circuits.

These classes are suitable for all abilities and fitness levels; from the absolute beginner through to the competitive athlete.

Strength and Conditioning classes are a foundational component for Gravity. This 55 min class is designed to get/keep you strong, fit, healthy and ready for life. Through personal training within a group environment, we use functional movement to improve every aspect of fitness. You will regularly be asked to push, pull, squat, hinge, sprint, jump, swing, carry, stretch, support and most importantly HAVE FUN!

Section 2 – Programming recommendation for Gravity