Get seriously strong — safely
Want to lift heavier and feel genuinely powerful? Whether you're chasing a bigger squat, deadlift and press or just want real-world strength, we build structured progression that pushes when you're ready and backs off when you need to recover. Strong, safely.
Is this you?
Lifters chasing bigger numbers — and anyone who simply wants real-world strength built on safe, progressive technique. Men and women, complete beginners welcome.
What you'll achieve
- Add weight to your main lifts with structured progression
- Train with autoregulation that respects your recovery
- Build bulletproof technique on the big compound lifts
- Peak for a competition or a personal-best attempt
Individual results vary with your starting point, consistency and how closely you follow the plan. These are the outcomes the programme is built to drive, not a guarantee.
Everything you need, nothing you don't
Structured strength periodisation
Progression models matched to your level, with planned overload and deload built in.
Autoregulation
We adjust loads to your readiness using RPE and recovery data, so you progress without grinding into injury.
Technique coaching
Video form review on the squat, bench, deadlift and press to make every lift safe and efficient.
Peaking support
A clear plan to express your strength on a given day, whether in competition or testing.
How we get you there
- 1
Test
We assess your current strength, technique and training history to set realistic starting loads.
- 2
Programme
Your coach builds a periodised strength block with progression and deloads mapped out.
- 3
Autoregulate
We adjust loads each session and week to your readiness and recovery data, keeping progress safe.
Strength — your questions
How quickly can you get stronger?
Newer lifters often add weight to the bar nearly every week; intermediate and advanced lifters progress in longer cycles. We set realistic, structured progression from your starting strength and add weight as fast as you can recover and adapt.
What's the best programme to increase my one-rep max?
Structured periodisation with progressive overload and a proper peak. Our free one-rep-max calculator estimates your current maxes; the programme builds the plan to raise them.
Is this safe if I'm prone to injury?
Yes — autoregulation and technique coaching are precisely how we keep heavy training safe. We scale loads to your recovery and fix form before adding weight.
Can I build strength and muscle at the same time?
To a large degree, yes — strength training builds muscle, and our muscle-growth and strength programmes overlap. We bias the plan towards your priority.
Plan it with your numbers
One Rep Max Calculator
- Epley
- 116.7 kg
- Brzycki
- 112.5 kg
- 90% (≈3–4 reps)
- 103.1 kg
- 80% (≈8 reps)
- 91.7 kg
- 70% (≈12 reps)
- 80.2 kg
Average of Epley & Brzycki. Most accurate at 8 reps or fewer.
Related guides & tools
Other programmes
Ready to start your strength journey?
Free 60-second Blueprint. Get your plan + exact first-week steps. No card. Twelve weeks from now you'll wish you'd started today.