Train Smart. Gain More: Inside Our 10-Week Program Strategy

At Altona Bay Training, our 10-week program isn’t just a workout plan—it’s a full-blown strategy. A strength-building, muscle-toning, cardio-pushing blueprint designed to get you in, get you out, and get you stronger than ever (with minimal fluff and maximum gains).

The Strategy Behind the Program

Over the 10 weeks, we apply the principle of progressive overload, where we gradually increase training intensity by adjusting reps, tempo, and exercise selection. The program begins with a focus on hypertrophy (muscle growth) and shifts toward pure strength development in later phases.

Each week is intentionally designed to build on the last, using the following key tools:

• Reps go down, weight goes up – because lifting heavier is the goal, not re-enacting Groundhog Day with 15 reps forever.

• Tempo gets spicy – especially early on, when we slow things down to build control and tension (and maybe a few character-building quad burns).

• Exercise variety keeps you guessing – so you’re constantly improving without getting bored or broken.

Enter: The RPE Scale (a.k.a. “How cooked am I?”)

We know everyone’s got different energy levels, stress, and sleep quality (shout out to toddlers, night shifts, and Netflix). That’s why we use the RPE (Rate of Perceived Exertion) scale to help you dial in your effort without guesswork.

Here’s how it works:

• Early weeks (RPE 6–7): “That was challenging, but I could do a few more.”

• Mid-phase (RPE 7–8): “That was tough. I’ve got one, maybe two reps left.”

• Final weeks (RPE 8–9+): “Do not speak to me.”

Using RPE means you're not just throwing weights around—you’re training intelligently based on your own body, not someone else’s mood board.

Week 10: Progress You Can See and Feel

At the end of the 10 weeks, members get the chance to put their progress to the test across five key movements that reflect our entire training philosophy:

1. Squat – Barbell Back Squat

2. Hinge – Deadlift or Hip Thrust

3. Push – Barbell Bench Press

4. Pull – Single Arm Row

5. Cardio – 30-second max effort on the Ski Erg

It’s not just about PRs (though we love those). It’s about seeing just how much fitter, stronger, and more capable you’ve become—backed by data, not vibes.

Why It Works (and Why You’ll Love It)

At Altona Bay Training, we stand by our motto: Train Smart. Gain More.

And we take that seriously—because no one has time to waste on random workouts that feel like a fitness lucky dip. Our members want fast, effective sessions that actually make them better. And that’s exactly what this program delivers.

We’re here to help you train with purpose, lift with confidence, and leave each session knowing you did something that matters—for your body, your mindset, and your long-term progress.

Smarter training. Better results. That’s how we do things at Altona Bay Training.

feel the fear and do it anyway

I have lost count of the number of times I’ve heard someone tell me they were ‘so nervous’ to take that crucial first step to begin their training.

Hearing phrases like ‘strength training’ and ‘group classes’ in the same sentence can strike fear in the minds of many, especially if they have a specific image of a gym that doesn’t reflect who they are. The very idea of going into a class with people they don’t know to do something they’ve never done before is so overwhelming they never take the plunge. This is something we are determined to help people overcome.

I’ve spoken to members who felt nervous just pressing the “Learn more” button on our Facebook ads. I’ve overheard Coach Natasha reassuring newbies before their first class that they will be just fine. There are many reasons for this:

• Fear of the unknown - they lack of exposure to modern day strength training in a supportive, friendly environment.

• Failing to meet expectations placed on themselves or assumed expectations of the coach.

• Fear of injury - they think they’ll be pushed beyond their limits or they don’t trust their own bodies to move safely.

• Fear of embarrassment - they think group classes will put pressure on them to perform at a certain level.

For those of you that can relate to any of these fears, I am here to tell you that, at our gym, you have absolutely nothing to worry about. We will take care of you. And remember that training is as much about learning as it is about lifting weights. Think about your gym as an opportunity to become more educated about how to move your body strongly and safely. Our coaches will teach you everything you need to know, and your “classmates” are in the same boat. We all come together to work on our ourselves, which may seem counterintuitive, but in reality our group classes and our members provide support, camaraderie and encouragement.

It does take courage to press the Learn more button. And it’s even more courageous to follow through with something that scares you. But what’s on the other side is worth it! Trust us.

From ABT member, Claire, “Years ago, stepping in into a gym felt very daunting. It was a place for blokes, blokey blokes and coming back into fitness after babies like a lot of us was tough, but ABT has a heartfelt approach, and it feels like home! It’s somewhere everyone is welcome, a real sense of care and kindness can be felt everywhere! And feeling like I matter is my reason to stay.”

we are not the endgame

Training is the obstacle between the life you have and the life you want to have. Gyms aren’t the end game. For most people, training isn’t the destination.

It’s the means to an end. Or in this case, not an “end” but to an amazing new beginning of the rest of your life.

Almost every day members share their stories with us. We don’t ask for them. They sometimes rush to us with that ‘a-ha’ moment, to share how they’ve noticed an improvement or meaningful change in their lives as a result of their training. It’s often the smallest victories that feel like the biggest ones: Being able to wash their hair with their arms hurting. Hitting the tennis ball harder in their weekend singles games. Carrying their child without their back hurting.

While most of the stories we hear are positive, we also hear stories of frustration. The pace of progress can feel glacial, especially in making lasting and noticeable changes to our mind and body through exercise.

When you feel those annoying feelings of frustration, try to:

• stay consistent with your training

• zoom in and keep focused on putting in the reps

• be patient with yourself

And every now and then zoom OUT to see how you’re tracking and ask yourself what changes you’re seeing. You might be surprised at what you discover!