Autumn intake — first-session slots are open for blocks starting the week of 26 October.

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Barbells, racks and open floor space in a quiet strength training studio at first light

Strength coaching · Meadow Grove

Coaching that fits the week you actually have

One-to-one and four-person strength coaching run in six-week blocks. Fixed session times, written programmes, and a coach who adjusts the plan when your week does.

Book a first session See the weekly schedule
Session length
55 minutes, or 75 for the barbell lane
Group size
One-to-one, or a capped four on the floor
Starting point
No training history needed — most people start from scratch

How it starts

The first six weeks, step by step

Nothing here is a sales funnel. It is the order the coaching actually happens in, so you know what you are agreeing to before you write in.

Movement session

Forty-five minutes on the floor rather than in a chair. We look at how you squat, hinge, press and carry, and find the range you own today.

Week zero

Written block

You get the six-week plan in writing: session order, loads to start from, and the two markers we will use to decide whether it is working.

Within three days

Coached weeks

Two or three fixed slots a week. Loads move up when the last set still looks clean, and sideways when sleep, travel or illness says otherwise.

Weeks one to five

Review and re-block

We re-test the same markers, talk about what you want to keep, and write the next block. Plenty of people change lane at this point.

Week six

Training lanes

Four ways to train here

Pick the lane that matches your week, not your ambition. Changing lane between blocks is normal and costs nothing.

Foundation

One-to-one

For a first return to structured training, or a first time altogether. Bodyweight patterns, dumbbells and machines before anything loaded heavily.

Suits
New to lifting, or back after a long gap
Session
55 minutes, twice weekly
Included
Written block, technique video notes, mid-block check-in

Barbell

One-to-one

Squat, bench, deadlift and overhead press with real progression maths behind them. The longest session because warm-ups and heavy sets need the room.

Suits
Six months of lifting and wanting numbers to move
Session
75 minutes, twice weekly
Included
Written block, loading chart, filmed top sets on request

Small floor

Capped at four

Four people, four individual programmes, one coach moving between them. Quieter than a class and considerably less expensive than one-to-one.

Suits
Anyone comfortable with the main patterns already
Session
55 minutes, two or three fixed slots
Included
Written block, shared warm-up, individual loads

Return to load

One-to-one

Built for training around something that still complains — a stiff back, a rebuilt knee, a shoulder that only likes certain angles. Paced, not avoided.

Suits
Discharged from treatment and cleared to train
Session
55 minutes, weekly or twice weekly
Included
Written block, tolerance log, notes you can pass to your clinician

Weekly schedule

When the floor is open

Coached hours only — the studio is not an open gym. Slots are held for the length of a block so your week stays the same for six weeks.

Standing slots for blocks starting the week of 26 October.
DayFocusHoursLane
Monday Lower body — squat and hinge 06:30–11:00, 16:00–20:00 All lanes
Tuesday Upper body — press and pull 07:00–12:00, 16:30–19:30 All lanes
Wednesday Movement sessions and block reviews 09:00–14:00 New clients and week-six reviews
Thursday Lower body — heavier top sets 06:30–11:00, 16:00–20:00 Barbell and small floor
Friday Full body and carries 07:00–12:00 Foundation and return to load
Saturday Small floor sessions 08:00–12:30 Small floor only
Sunday Closed — recovery day — —

Early slots before 08:00 fill first and tend to stay with the same clients across blocks. If mornings are the only thing that works for you, say so in your enquiry and you will go on the list for the next opening.

Coaching method

How decisions get made

Three rules do most of the work. They are worth reading before you book, because they explain why sessions here sometimes look slower than you expect.

A coach standing close behind a lifter, watching bar position during a set
Coached sets, not counted reps — the last clean rep ends the set.

Load follows technique

Weight goes up when the final rep of a set looks like the first. If it does not, the load holds for another week. That single rule prevents most of the setbacks people arrive here with.

Recovery is part of the plan

Sleep, work shifts and travel get asked about at the start of every session, and the plan bends to them. A programme you can finish beats a programme that looks impressive on paper.

Two markers, measured

Each block names two things we will re-test in week six — a lift, a range of motion, a carry distance. Progress is checked against those, not against how a session felt.

Before you book

Questions people actually ask

If something here is not covered, put it in the notes field and it will be answered before any session is arranged.

Do I need any training experience to start?

No. The Foundation lane exists for exactly that. Most people in it have either never lifted or have not trained in several years, and the first fortnight is spent learning four movements properly rather than chasing load.

What should I bring to the first session?

Flat-soled shoes, something you can move in, and a water bottle. Skip gloves and belts for now — we will decide together whether you need them once we know what you are lifting. There are changing rooms and showers on site.

I have an old injury. Can I still train?

Usually yes, provided you have been discharged from treatment and cleared to exercise. The Return to Load lane is designed for it: we log what each session provoked, keep you in the ranges you tolerate, and write notes you can hand to your physiotherapist or GP. Coaching here is not treatment and will not replace it.

What happens if I miss a session?

Tell the studio before the day and the slot moves to another coached hour that week where one exists. Missed without notice, the session counts as used — the slot was held empty. Across a six-week block, one genuine clash is expected and planned around.

Is nutrition coaching included?

Not as a service. You will get practical guidance on eating enough protein and timing meals around training, because both affect what the programme can do. Anything beyond that — clinical diets, supplement protocols, medical nutrition — is referred to a registered dietitian.

Can I cancel a block part-way through?

Yes. Blocks are six weeks so the programme has time to work, not to lock you in. Give notice before the next week starts and the remaining weeks are released. Your slot then goes back to the schedule, so rejoining later depends on what is open.

Can two of us train together?

The Small Floor lane handles this well — you book adjacent spots in the same hour and still run separate programmes. Shared one-to-one sessions are not offered, because the coaching attention cannot be split without one of you waiting.

How far ahead do slots get booked?

Blocks start on a fixed week, so joining dates are predictable rather than instant. Enquiries sent mid-block normally get a movement session within a fortnight, and early-morning slots are the one exception — those often wait for a block to finish.

Book a first session

Start with a movement session

Tell us what your week looks like and which lane sounds closest. You will get a reply with the slots that genuinely fit, not a list of everything.

  • Forty-five minutes on the floor, no commitment attached
  • You leave knowing which lane suits and what the block would involve
  • Nothing is charged or scheduled until you have read the written plan
Used only to arrange the session.
Training history, injuries, shift patterns, or a question from the list above.

Replies go out on coached days, usually within two working days.