Never lifted before? Start here.
Small, coach-led strength classes in Paddington. Capped at 14 people, so it feels a lot like PT.
Small classes. Coached like PT.
Every class at Paddington is capped at 14 people. That means your coach can watch your lifts, help set your weights and correct your form as you go. You get the attention of a personal training session with the energy of a group.
Your first class, step by step.
Arrive 10 minutes early
Your coach runs a short intro and shows you how to use the ergs: the SkiErg, rower and BikeErg.
Tell us about you
We talk through any injuries, your fitness level and what you've done before, then tailor the workout so you feel comfortable from the first rep.
5 minute warm-up, then 30 minutes of strength
Zone 1. Barbells and accessories on the rigs. Your coach shows you each lift and helps you pick a weight you can control.
15 minutes of conditioning
Zone 2. Short intervals on the ergs, dumbbells, bodyweight and the occasional run outside. Work at your own pace.
50 minutes, start to finish.
How the Undercard Strength Format worksThe week at Paddington.
- Monday, Tuesday, Thursday, Friday: Strength. Upper and lower body days. 5 minute warm-up, 30 minutes strength, 15 minutes conditioning.
- Wednesday: Core & Conditioning. Higher intensity, HIIT style.
- Saturday: Whole Body. Higher intensity, HIIT style.
Any class is a good first class. Your coach scales every session to you.
New to Undercard
Not a trial. 28 days to build the habit.
Most people don't stop training because it's too hard. They stop because nothing holds them to it.
The 28 Day Program starts with a goal mapping session, then a coach checks in with you every week until day 28. Four weeks is long enough to find your rhythm and see what changes when you keep turning up.
Goal mapping to start
Before or after your first class, we sit down with you and map out what you want from the 28 days.
Weekly check-ins
Every week a coach checks in on how it's going and what to focus on next.
Ask us anything, anytime
Training, food, recovery, nerves before your first class. Message us whenever.
Box, lift or both
Unlimited classes at Bondi Junction and Paddington.
28 Day Program
$59/week
4 weeks. New members only.
Use code TRIAL28 at checkout.
See all memberships and passesWhat to bring
Bring
Your own towel and a water bottle.
On site
Water station for refills. One shower and toilet. Stretch in the studio after class while the next group settles in.
Getting here
385 Oxford Street, Paddington. Free parking on Oxford Street across the road before 8am Monday to Friday, and on both sides Saturday mornings. Free 2 hour spots on our side after the clearway clears. Buses run along Oxford Street from both directions.
Frequently Asked Questions
Once you've found your feet.
Most people who start at Strength end up training at both studios. Undercard Boxing in Bondi Junction is the other half of the system. Your membership covers both. When you're ready, it's there.
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