You want to have more definition and feel strong
You are already taking fitness classes, playing social sport or running most weeks. Lately this has started to feel stale and some niggles have been creeping in. The exercise is there but you aren't sure if you are gaining any strength and your body doesn’t look any different.
Muscle is what makes you look defined. The truth is that to build muscle, you need resistance training, not hours of cardio. We take you through what this looks like and what you need to change. We make sure that the training you are doing is effective and actually bringing you closer to your goals.
You will gain shape and love how your clothes fit, as well as feeling feel strong and caPable carrying those bags in one trip or moving that heavy furniture.
1. Learn what effective training is
Start by learning the training principles that our programme is built on.
2. Clear structured workouts
We give you three main workouts and one accessory workout to complete each week.
3. Exercise videos and recording
Each exercise has an instructional video with space to record your weights and reps.
4. Set progressions each week
We slowly increase the intensity from weeks one to six then deload in week seven.
5. Testing week every eight weeks
In week eight we make sure you are getting stronger by testing our main movements.
Ready to join us?
✔️ Weekly automated payments
✔️ Cancel at any time
✔️ No contract or fixed time period
✔️ Pause or change between plans easily
1. Learn what effective training is
Start by learning the training principles that our programme is built on
Resistance training leads to building muscle, and every adult needs to be doing some form of it. We all want muscle. Almost everyone could benefit from having some more of it, and hardy anyone should ever want to lose it once it's there. With regular weight training, we build strong bones, improve our quality of life and mitigate the effects of age related muscle loss. Oh and look much better naked too.
Whilst a lot of people are already going to the gym regularly, our programme is designed to make sure you get the most out of that time. Maximise the results you get by learning how to train both smart and hard, leading to better results, with less time at a low risk of injury.
2. Clear structured workouts
We give you three main workouts and one accessory workout to complete each week.
Our three main workouts are full body strength based, with an optional fourth accessory workout. For each exercise we generally give you both a beginner intermediate option. You will need access to basic gym equipment like barbells, dumbbells and cables, but we have tried to keep the equipment to a minimum so there are no specific machines required, outside of what every gym will have.
The workouts can be done within 45-60 minutes, and are designed to include the most effective exercises to maximise your efficiency. The goal is to only do as much as you need to, so as not to make you horrendously sore or tired simply for the sake of it.
3. Exercise videos and recording
Each exercise has an instructional video with space to record your weights and reps.
Don’t worry if you aren’t familiar with any of these exercises. In each workout there are easy to follow instructional videos for each exercise, with Kate demonstrating the movement and James talking you through it step by step. We teach you exactly how to do it properly and you can send through video form checks and questions.
Our app means that everything is in one place, so you can watch the video, do the exercise then record your weight and reps straight away. The app tracks your strength from week to week, giving you real time data and encouraging you with workout streaks and giving you set rest days each week.
4. Set progressions each week
We slowly increase the intensity from weeks one to six then deload in week seven.
This is essential to our programme and ensures that we are actually moving the needle from week to week. Proper progression is what is missing from most people’s workouts. We take care of this for you by giving you set progressions, removing any guesswork and pushing you further than you would push yourself.
We start off by learning the movements in week one, then week to week we tell you exactly when to increase your weight, increase your reps or increase your sets for each exercise. This increases until we are in week six where we are pushing as hard as we can. Week seven is then a deload week, giving ourselves a break and preparing for week eight.
5. Testing week every eight weeks
In week eight we make sure you are getting stronger by testing our main movements.
The purpose of this week is to test your strength and make sure you are actually progressing over time i.e. hitting personal bests. This week will assess then continue to reassess your strength across a variety of fundamental movements.
Note that this isn't 1 rep max testing (how much weight you can do for a single rep) as this isn't very useful and has a much higher injury risk. You'll be aiming to set personal bests somewhere between 5-10 reps on each exercise. If these are progressing every eight weeks then you are guaranteed to be getting stronger! Once this week is complete, you get a new programme for the next weight week block.
Ready to join us?
✔️ Weekly automated payments
✔️ Cancel at any time
✔️ No contract or fixed time period
✔️ Pause or change between plans easily
You want results
We check that you are gaining strength week by week by giving you set progressions that increase in intensity, then doing a testing week every eight weeks.
You want confidence
With knowing what to do inside a gym and gaining physical strength comes confidence, both inside and outside the gym.
You want to age well
By regularly weight training we can mitigate the effects of age related muscle loss and set ourselves up to avoid fragility in our later years.
You don't want any guesswork
Our programme guides you exercise by exercise, making sure that everything you are doing in the gym is actually moving the needle.
You prefer your own schedule
The workouts are all there ready to go whenever you are. No more having to rush to a class at a set time or fitting around a personal trainer.
What our clients say about working with us
"I must admit I have been to a few gyms where I would leave when I got bored. Then I joined Snap fitness last year where once more I was on a quest to lose weight for a third time.
Little did I know when NTS gave me my first programme to start with was that James and Kate would become a big part in helping me to do this.
In each video they are very friendly, and explain everything about the exercise and correct technique and why I am doing it. I have never got bored and every eight weeks is different. I am always up for a challenge and love going, always being pushed to do better.
So far I have lost 22kg and am much fitter and stronger, with only 12kg to go.
NTS has helped a lot with their knowledge of nutrition and exercise, I couldn't have got this far without their help and dedication of keeping me on track.
James has always made himself available when my motivation was low, all I needed to do was give him a quick txt and a positive reply would come back. So if you want a trainer that knows what he is talking about, and is committed to his clients' needs then James is your man. I would highly recommend NTS."
Vivian Murcott