Hopefully we always have a weekly workout schedule in mind, but when we don’t, it’s a good idea to look at what the research recommends.
Current exercise guidelines recommend a minimum of 2 strength training sessions and 3 hours of cardiovascular exercise each week.
For some, this can sound like a lot, but luckily for our PLATFRM community, we’ve taken these recommendations into account when designing our service offerings.
If you don’t have any specific goals in mind, and are looking for a simple way to tick those boxes while building strength, fitness, and consistency, we recommend:
2 Reformer classes
2 Run & Weights classes
1 Strength class
This combination gives you the best of all worlds.
Reformer to build muscle, endurance and mobility.
Run & Weights and Strength for cardio to
Improve fitness and energy, and weights heavy enough to build real strength, bone density and power that the reformer cannot provide.
If you have more specific goals and preferences in mind, mix and match anyway you want.
Everything you need without needing to think about it.
That’s how we build a better PLATFRM
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The home of Run + Weights and Strength-based Reformer group workouts.
Sometimes it feels like you’re not getting anywhere at all.
You show up, do the hard thing, and stay consistent; yet the progress can feel invisible.
That’s why it’s important to pause and reflect on how far you’ve come.
There was a time when this all felt impossible; now look at what you’re capable of.
Keep showing up for yourself, keep raising your level.
That’s how we build a better PLATFRM.
18/06/2026
“I've come back to help me find the confidence I used to have a few years ago; it feels like I'm starting again from scratch, but I remember what it felt like to work out with you on the Reformer, and I just want that again”
We all get lost sometimes, but we're here, doing gods work.
That's why we build a better PLATFRM.
Run & Weights is a pipeline of athletic development and hybrid training for both the general population and the elite.
Endurance > Tempo > Speed > Endurance
That's how we build a better PLATFRM
17/06/2026
If your program never asks you to lift heavy, it’s missing one of the most important ingredients for building strength.
One of the biggest misconceptions in fitness is that “heavy” is subjective. In reality, heavy is an objective term. In exercise science, loads are classified relative to your maximum strength. Generally, loads above 80% of your 1RM are considered heavy, 60-80% moderate, and below 60% light.
The important thing to understand is that no single load is inherently better than another. Heavy, moderate, and light loads all serve different purposes, and the best programs use all three.
Heavy loads are particularly effective for developing maximal strength, force production, bone density, and maintaining muscle mass as we age. Moderate loads are highly effective for building muscle and accumulating training volume, while lighter loads can improve movement quality, develop skill and coordination, support recovery, and still build muscle when performed close to failure.
The strongest and most resilient people do not train exclusively heavy, nor do they train exclusively light. They spend time across the entire loading spectrum, using the right tool for the right outcome.
This is why programs that never expose clients to heavier loads should be viewed with caution.
If every workout consists of light weights, high repetitions, and fatigue-based training, there is a good chance important strength adaptations are being left on the table.
At PLATFRM, our goal is not to lift heavy every session. Our goal is to follow a structured program that intelligently combines light, moderate, and heavy loads over time, allowing clients to build strength, muscle, fitness, and confidence in a sustainable way.
Because strength is not built by avoiding heavy weights; strength is built by learning when and how to use them.
That's how we build a better PLATFRM
We know what makes people strong, so we help them achieve that in a personal, small-group training environment; both in the gym, and on the reformer.
That’s how we build a better PLATFRM
Authentic Strength-based Reformer, as demonstrated by Ella and Varvara; designed to build strength, capability and confidence.
That’s how we build a better PLATFRM.
We’re really good at training Refomer Trainers and Strength & Conditioning Coaches; and we think that's pretty important.
That's how we build a better PLATFRM
15/06/2026
Testing Week is the perfect time to start Strength.
If you’ve been thinking about trying a Strength class, this is your sign.
You don’t need to know how to squat, bench press, deadlift, push press, or perform pull-ups. You don’t need to know what weight to lift. You don’t need any previous gym experience.
Simply book a Strength class and show up.
Your trainer will guide you through the entire session, teach you the exercises, help you select appropriate loads, and establish your starting point.
Testing Week isn’t about being strong. It’s about finding out where you are today so we can help you become stronger tomorrow.
Over the next eight weeks, you’ll follow a structured strength program designed to improve your performance, before returning to Testing Week to measure your progress.
Real strength training, real coaching, and a clear pathway to getting stronger.
That's how we build a better PLATFRM
What are newbie gains?
Newbie gains are the rapid improvements in strength and fitness often seen when someone starts strength training.
Interestingly, we see this all the time at PLATFRM from people who have already trained in other gyms.
Why?
Because lifting weights and strength training are not always the same thing.
Many people have never been taught how to select the right loads, train close enough to failure, or progressively overload their workouts over time.
As a result, they’ve been exercising, but not necessarily creating a stimulus strong enough to drive meaningful strength adaptations.
This is why we regularly see clients achieve significant strength gains in their first few months with us, despite having years of training experience elsewhere.
Sometimes the biggest beginner gain isn’t muscle, it’s finally learning how to train properly.
That's how we build a better PLATFRM
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101-103 Melbourne Street
Adelaide, SA
5006