Teens Program 12+ years

Come along for a FREE TRIAL teens workout class and join the fun!

After registering for a free youth trial email us at [email protected] to request the day/time session your teen would like to attend.

A functional fitness and strength and conditioning program specifically designed for teens aged 12+ years.

Teenagers have their own special needs when it comes to long term athletic development.  They are undergoing change at a constant rate, both physically and emotionally.  Our Teens program is specifically designed for teenagers, to improve their fitness, strength and conditioning in the most effective way while minimising injury risk.  Our 45 minute classes incorporate functional movements, body weight and weighted movements using equipment, and mobility to build stronger, fitter bodies with improved mobility and flexibility.  As with any class, our priority is always to teach good mechanics and for Teens to move with great technique.  Progressing intensity (including by increasing load) is always done in a considered and supervised manner with experienced coaches, keeping athletes safe and free of injury.

Our classes will also improve their mood, self-confidence, self-esteem, resilience and mindset.  Helping teens to become internally motivated to live healthier lifestyles, aspiring to constantly improve their fitness and athleticism.

We also offer a Teen Girls class for teenage girls to increase fitness, strength and self-confidence in an environment where they may feel more comfortable.

Stretching-Mobility-Skills (SMS) Sessions

We encourage our Teens and Tweens to attend these 15 minute SMS sessions (scheduled directly before or after the Teens class). The SMS session led by our coaches shows Teens how to stretch and mobilise their bodies, and establishes a healthy habit of incorporating stretching and mobility into their exercise routine. This 15 minute session is perfect for our Teens or Tweens and they are included in our Youth Memberships. Please just ensure you book into them. 

Learn to Lift Classes

Our Learn to Lift program is a great introduction for older Tweens and Teens who are just starting to explore resistance training including with weights and equipment, and/or training in a gym environment.  If your kids or teens have access to a gym (whether it be at home or at school), we highly recommend this program to ensure they learn how to lift ‘the right way’ and to keep them safe.

STRONG Teens program – a specialised weight training program specifically for Teens.

If you are a teenager who is playing sport, or a teen who just wants to get strong, then our STRONG Teens program is for you.

Our teen’s specific program of strength exercises and training workouts help your teenagers get stronger the right way.

Having a strong musculoskeletal system in Teens is fundamental to athletic performance and injury prevention.  Because kids are specialising in sport at a much younger age, there is an increasing rate of serious injuries in young athletes. And they are burning out faster.  Unfortunately kids do not get the total body strength gains they need from sport specific training.

Our STRONG Teens program is a specific weight training class for youths to build strength.  We train foundational barbell lifts as well as other movements using body weight, barbells and other equipment. Our highest priority is teaching Teens how to consistently lift safely with good mechanics.  Only then do we increase intensity by adding load that is appropriate for each individual athlete.  Teens quickly learn we have a culture of ‘earning the right’ to increase load by demonstrating consistent quality movement.

The class operates with a 1:1 coach-to-athlete ratio in the sense that no athlete lifts without at least one trainer’s ‘eyes on’. In other words, every repetition is supervised by a coach, giving the athlete immediate feedback.

It is important that athletes take a long-term perspective in this class, and that they understand that small improvements are worthy accomplishments.  This class is not designed to elicit short-term strength gains for short-term goals.  We are seeking to improve strength in a safe, gradual and structured way in the best interests of the athlete’s long term athletic development.

We recommend attending 2-3 STRONG Teens sessions per week to get the most benefit from this program. If this is something your teen is interested in please speak to one of the Coaches or send us an email: [email protected].

View class schedule here

Teens Overview

Teens Class

Teen Girls Overview

Teen Girls Class

STRONG Teens Overview

STRONG Teens Class

Through this program our kids learn to:

Have FUN getting FITTER, STRONGER and more CAPABLE




Learn to set GOALS

Learn to meet CHALLENGES


Be INSPIRED and MOTIVATED to live a healthy active life.