STRONG is run every Monday, Wednesday and Friday.
STRONG is our weights-based program focused on building strength in all its forms. We prioritise safe lifting techniques and proper movement under load. With progressive overload, we challenge you to push your limits and build lean muscle mass, so you feel stronger with every session.
We keep things fresh by rotating between five very different STRONG sessions every Monday, Wednesday, and Friday, so you’ll never feel bored!
STRENGTH SESSION: Focused on low reps and heavy lifting, using major compound movements. You’ll have 18 minutes to progressively build to your heaviest load.
Two levels:
– Level 1 for beginners.
– Level 2 for intermediate and advanced lifters
HYPERTROPHY SESSION: A classic muscle-building workout with 4 stations, each for 9 minutes, targeting 8 – 12 reps to build lean muscle.
PUMP SESSION: High-rep training with supersets to get the burn and increase muscular endurance. This is a member favourite!!
TEMPO SESSION: In the final week of each 4-week block of programming we alternate between TEMPO and UPPER/ LOWER SPLIT workouts. During a TEMPO session we slow lifts right down to increase the muscles time under tension and keep your muscles progressing.
UPPER/ LOWER SPLIT SESSION: In the final week of our 4-week block of programming we give members the choice to book in for an upper only or lower only workout. This gives members the opportunity to focus strictly on upper or lower muscle groups.
No matter your level, STRONG offers variety, progression, and a solid challenge every week.
Still need more information? Visit our FAQs page to find out more.
Real Reviews from our happy clients!
One Fifty Locals is a gym focused on long term consistency. At the core of its membership is a commitment to 3 days a week (with options to add on more like - Pilates & R&R Recovery) which I feel creates a more achievable goal while juggling other life commitments. Leading the gym is Rob & Tana who provide a warm & friendly atmosphere with a wealth of knowledge to support you on your journey.
New gym and feel so welcomed great coaches and workouts
Have loved going to this gym. Awesome coaches and community with varying and interesting workouts and great recovery options. Would definitely recommend to anyone look for something new!
Nothing but 5 stars for one fifty locals! The coaches consistently strive to ensure there is variety of workouts and change up the focus in each session. There hasn’t been one day where I’ve thought that the workout was something I’ve already done! They keep you on your toes! As someone who has been injured and slowly recovering, both coaches listen to my concerns and are great at giving substitute options that still make me feel that I’ve worked hard. Lastly, the friendly faces and the community amongst this gym is something that keeps me coming back!
Absolutely love going to this gym. Great community atmosphere, creative and challenging workouts, and supportive coaches who are always up for a chat and invested in our progress. Highly recommend to anyone looking for a workout regimen you’ll stick with!
Love the group session work outs at One Fifty Locals, it's challenging but also a great early morning starter for me a few times a week. The crew at the gym are engaging and supportive, creating an awesome space for anyone to train even at different fitness level.
One Fifty Locals is a place that the coaches are proud to be apart of, this shows in the way the treat their members. It's been a great place for me to train and understand my body after childbirth. I've been made to feel welcomed and at home within the programs.
Absolutely love training at One Fifty Locals. It’s such a welcoming environment no matter what your fitness level or experience. Workouts are always challenging and everyone is really friendly. Would highly recommend!
With just starting gym classes again after a prolonged break, one fifty locals has been a breath of fresh air. The community is supportive and the workouts have been fun. The coaches check in regularly and help me find adaptations for exercises as I need. Loving the vibe!
I've had a fantastic experience at this gym. The programming is thoughtfully structured and constantly evolving, which keeps things challenging and engaging. The coaches are incredibly knowledgeable and supportive. Highly recommend to anyone looking for solid training and a great community.
Love this gym! The vibe is always high and welcoming, whether you’re just starting out or have been training for a while it’s a great place to be. The coaches are approachable, knowledgeable, and always great to chat to. As a uni student, the 3 classes a week option has been perfect for me, it’s super affordable and allows flexibility with my busy schedule. I love the different types of workouts, hybrid is definitely my favourite!
Love training here! The workouts are well-structured and the coaches always take the time to support everyone. Great atmosphere, friendly community. I always leave feeling energised. Highly recommend!
An awesome gym with a fun environment and community. A fun place to come and train that provides an escape from work and life! I love the programming, group training and extra push that you wouldn’t get doing it alone.
Best group fitness on the Sunshine Coast. The staff make you feel like family, they support you and help you achieve your fitness goals. Members are super supportive and welcoming. If you want to get the best value for money join this community you won’t regret it.
0402-473-439
