What the guidelines say
Australia's Physical Activity and Sedentary Behaviour Guidelines recommend adults do 2.5 to 5 hours of moderate activity or 1.25 to 2.5 hours of vigorous activity each week, plus muscle-strengthening activities on at least 2 days.
A coached class covers both: strength work for your muscles and conditioning that gets your heart rate up.
2 sessions a week: the starting point
Two sessions a week is enough to get stronger and fitter, especially if you're new or life is busy. Pick one strength class and one conditioning class, a few days apart.
For example: Leg Day on Monday and Cardio Conditioning on Friday, or whatever fits your week. Consistency beats the perfect plan.
3 sessions a week: the sweet spot
Three sessions a week is where most people see steady progress, with enough rest between sessions to recover.
A balanced week: Leg Day on Monday, Hybrid Conditioning on Tuesday and Lower Day on Thursday. That's legs, conditioning and the posterior chain covered.
4 or more sessions a week
Four sessions lets you train strength and conditioning properly in the same week, which is ideal if you're chasing a goal like a HYROX race.
Add an upper-body day (Upper Day on Tuesday or Arm Day on Friday) and a HYROX or conditioning session. Or finish the week with the crowd at Saturday's Send It Satdee.
Don't forget recovery
You get fitter between sessions, not during them. Sleep well, eat enough protein and alternate hard strength days with conditioning so the same muscles aren't working every day.
Sore for days after every session? Do fewer sessions or go lighter for a few weeks. Your coach can help you scale.
The best number is the one you'll keep
Pick a number of sessions you can keep up on your worst week, not your best. Our memberships are built around this: 2, 3 or 4 sessions a week, or unlimited with The Full STNDRD.
