GET STRONGER
LIFT HEAVIER. GET STRONGER. LIVE LONGER.
At BEAT Fitness, we help our members get Stronger and Fitter for Life
STRONGER: Lift heavier. Get stronger.
FITTER: Breathe faster. Get fitter.
FOR LIFE: Live better. For longer.
Our fitness prescription – lifting weights, getting out of breath, and moving through a full range of motion, ideally three to five times a week – supports both your short-term goals and your long-term health.
WHY STRENGTH MATTERS
Strength is your body’s ability to move well, lift more, and stay in control during your workouts and in life.
And at BEAT, it’s one of the most common goals we hear.
In over half of our client consultations, we hear the same thing:
“I want to feel stronger.”
- That might mean walking into the gym with more confidence.
- Or doing your first push-up or finally getting a pull-up.
- It might be carrying your bike up the stairs without stopping.
- Or just feeling more in control of your body on a bike, in a yoga pose, or lifting heavy weights outside your comfort zone.
People like us want to feel confident in our workouts, in our clothes, and in our day-to-day lives.
We want to feel progress.
We want to feel proud of what our bodies can do.
Getting stronger helps with short-term goals like:
- Feeling more confident and in control of your body
- Training without niggles especially in knees, backs, and shoulders
- Improving energy, focus, and everyday resilience
- Building muscle, losing fat and feeling good in your body every day
Many of our clients tell us they want to lose weight, tone up, or feel better in their skin.
We often find they’re already doing plenty of cardio but missing the strength piece.
That’s where we come in.
To change your body composition — more muscle, less fat — and to feel stronger, leaner, and more confident, you need to lift. Just consistently, with good coaching, week by week. You don’t need to train like a bodybuilder but to build strength that works for your body.
And here’s something we help reframe: “Losing weight” isn’t always the best way to describe the goal. In fact, you might gain a kilo or two of muscle, lose fat and fit back into your favourite jeans.
Because yes, strength training can change how you look but more importantly, it changes how you feel. More capable. More energised. More at home in your body.
The best part? Strength is trainable. You are not born with strength you build it, week by week, with the right coaching.
LIVE BETTER FOR LONGER
Dr. Peter Attia explains in Outlive that muscle mass and strength are two of the strongest predictors of how long and how well you’ll live.
Attia mixes deep scientific research with everyday insight and the takeaway is clear:
Stronger people live better, for longer.
The data is powerful:
- People with low muscle mass have a 40–50% higher risk of death from all causes
- Weak muscles can double that risk
- And strength may matter even more than cardio in one study, stronger men outlived fitter men with high blood pressure
Why? Because strength protects you not just from illness, but from the kind of setbacks that derail your lifestyle: injuries, falls, pain, and loss of mobility.
You don’t need to be thinking about “old age” to take this seriously. Muscle strength starts to decline in your 30s unless you train to keep it. And power (your ability to move quickly and react like catching yourself if you trip) declines even faster.
So don’t wait until everyday life starts to feel like a struggle start building strength now.
At BEAT, we make strength training simple and sustainable.
We recommend taking at least 50% of your classes in our STRONGER category and ideally building your confidence until you’re lifting heavy weights three times a week.
That’s how you stay strong.
That’s how you live longer.
And that’s how you build a body that supports the life you want to live.
OUR STRONGER CLASSES
Strength training doesn’t have to start with a barbell.
At BEAT, we see strength as a progression built over time, with the right mix of movement, consistency, and coaching.
Classes like YOGA and BARRE build the foundation: bodyweight control, core strength, and the confidence to keep showing up even when you're sore. They teach you how your body moves, and how to recover by moving again.
From there, you’ll be ready to add load in our STRENGTH classes where proper technique, smart programming, and progressive overload help you build real strength that lasts.
And if you're ready to commit and want more structure and support, LIFT, our small group personal training service gives you a personalised path to getting strong, with expert coaching every step of the way.
Eventually, we want to see you mixing strength with intensity through classes like HIIT or HYROX where conditioning meets strength and you push both your body and your mindset further.
Wherever you start, we’ll help you build strength that supports everything else in class, in life, and long-term.
YOGA
What to expect: A dynamic Vinyasa flow that builds strength, mobility, and focus through movement. You’ll move with your breath through sequences that challenge your balance, core control, and full-body stability all in a calm, focused setting.
How YOGA gets you STRONGER: YOGA develops strength using your own bodyweight holding planks, lowering through chaturanga, and finding stability in one-legged poses like Warrior III. These movements train your core, glutes, and shoulders the same muscles you’ll rely on when lifting weights.
Hinge patterns in forward folds and transitions also reinforce strong, safe movement through the hips and hamstrings. Balance poses build control and proprioception, helping you move with more awareness and reducing your risk of injury. And flowing through eccentric movements think lowering slowly with control builds the kind of muscle strength that shows up in real life.
YOGA is also your recovery tool helping you move well on rest days, ease soreness, and stay consistent in your training.
BARRE
What to expect: A low-impact, high-burn workout that targets your core, glutes, and postural muscles through small, precise movements.
You’ll pulse, hold, and isolate muscle groups with bodyweight exercises, resistance bands, and light weights with playlists that power every pulse and shake.
How BARRE gets you STRONGER: BARRE builds strength from the inside out. You’ll train the deep stabilising muscles that support posture, alignment, and everyday movement.
Holding positions under tension builds muscular endurance and mind–muscle connection especially through your core and glutes.
The result? Better stability, stronger form in lifts, and more confidence in how you carry yourself in and out of the studio.
STRENGTH
What to expect: A full-body strength class that helps you build muscle, move better, and feel stronger in everyday life.
You’ll train with dumbbells, kettlebells, and bodyweight movements with options to scale up or down, whether you’re starting out or getting back to it.
How STRENGTH gets you STRONGER: This is the foundation of our fitness prescription and the class we recommend every client at BEAT takes at least once a week. You’ll build real muscle and movement confidence through functional, coach-led workouts that translate directly to life outside the gym.
Every session helps you lift better, move with more control, and feel stronger whether you're picking up your kids, carrying shopping, or just feeling more capable in your day-to-day. It’s not about going heavy on day one it’s about starting where you are and getting stronger, week by week.
LIFT HEAVY. MOVE WELL. GET STRONG.
LIFT
What to expect: Our small group personal training service designed to help you build strength with a clear plan, focused coaching, and a supportive training environment.
You’ll train in a small group of up to four people, with personalised cues, progress tracking, and a monthly focus on foundational lifts like the deadlift, squat, and press.
How LIFT gets you STRONGER: LIFT follows a progressive four-month strength cycle, helping you build muscle, improve technique, and get stronger week by week. Whether you're new to lifting or already taking STRENGTH classes, LIFT gives you the structure and coaching to make real progress with barbell, dumbbell, or kettlebell options depending on your level and goals.
Small group training means more attention, better feedback, and space to focus so you can train with confidence and keep improving, session after session.
SMALL GROUP. PERSONAL TRAINING. BIG RESULTS.
READY TO GET STRONGER AND STAY STRONG?
Lifting more weights is just one part of the journey.
To see real progress and make it stick, you need consistency, accountability, and a plan.
Our STRONGER classes help you build muscle, movement confidence, and real-life strength.
But it’s our memberships that keep you showing up and striking the right balance between Stronger and Fitter workouts each week.
Because real fitness isn’t about going all in for a week. It’s about showing up, again and again, and getting a little STRONGER each time.
Choose your membership. Build your routine. Get Stronger and Fitter for Life.
KNOWLEDGE IS POWER
Learn how we help our clients at BEAT Fitness get Stronger and Fitter for Life.
SOURCES
References from Outlive by Dr. Peter Attia:
Study 1: Muscle mass and mortality: People with low muscle mass have a 40–50% higher risk of death from all causes. Sarcopenia: Revised European consensus on definition and diagnosis
Study 2: Muscle strength vs. cardio fitness. Strength may matter more than cardio : stronger men outlived fitter men even with high blood pressure. Muscular Strength and Mortality in Men With Hypertension
Additional insight from Outlive:
Muscle strength declines rapidly starting in your 30s, with power (strength × speed) declining even faster. Grip strength is a major predictor of longevity, comparable to VO₂ max.