FITLETIC STUDIO
OUR SCHEDULE
& SESSIONS
Evidence-based coaching
designed for women.
Small group coaching | Structured programming | Real training.
BUILT BY WOMEN FOR WOMEN
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BUILT BY WOMEN FOR WOMEN |
THE PROGRAM IS BIGGER THAN ONE WORKOUT.
Our program is designed across a 6-week training block, not as a collection of random workouts.
Every session is different, but the fundamentals stay consistent. We repeat key compound movements, giving you the opportunity to practise, build confidence and progressively increase load, reps or quality over time.
That’s progressive overload, and it’s how we actually build strength and progress.
Across the 6 weeks, we carefully rotate our main lifts, anterior and posterior focuses, and movement patterns across different training days.
The result? Each session still feels like an effective full-body workout, while the bigger program gives your body the right balance of stimulus, recovery and progression for actual results.
AN INSIDE LOOK INTO OUR
TRAINING & PROGRAMS
Within that 6-week block, each week includes:
4 STRENGTH SESSIONS + 2 HYBRID SESSIONS
Rather than treating each day as a standalone workout, all six sessions are programmed to complement one another.
Sessions have an anterior, posterior or mixed emphasis, allowing us to distribute training volume across the week while still making each session feel like a well-rounded workout.
We aim for around 72 hours before heavily training the same movement pattern or muscle groups again, giving your body time to recover and adapt between exposures.. because that’s how we make progress happen.
So whether you train 2, 3, 4 or more times per week, you’re stepping into a program designed to give you an effective balance of strength, frequency and recovery.
HOW A WEEK COMES TOGETHER
INSIDE A SESSION
Each session we will typically have the following structure:
The Warm Up.
Briefing.
Main Strength Piece.
Working Rounds.
Every session starts with the fundamentals.
1- THE WARM UP
We start together with a movement-specific warm-up.
Rather than warming up for the sake of getting sweaty, we prepare the muscles, joints and movement patterns we’re actually going to use in that day’s session.
2- BRIEFING AS A TEAM
THE WHITEBOARD & COACHING NOTES
Together we walk through:
Exercise selection → exercise order → rep ranges → individual modifications
Exercise order matters. The movements we prioritise early in a session are there intentionally- before fatigue starts to affect strength and quality.
And not everyone needs to perform the same variation of that exercise or rep range.
A beginner, an advanced lifter, a prenatal- or postnatal client and someone returning from injury may all be completing the same program with a different prescription.
That’s the difference between programming and simply doing a circuit.
3- YOUR SESSION, YOUR SET-UP
After the warm up, it’s time to set up for YOU.
YOUR WEIGHTS. YOUR LEVEL.
Then everyone sets up their own equipment and appropriate weights.
You aren’t rotating through stations using whatever happens to be there.
Your load, exercise variation and reps are selected based on your current strength, ability and training needs (which are tracked via your coach on your client stat cards).
Then we Begin the main strength work together.
4- THE STRENGTH PIECE
STRENGTH ALWAYS COMES FIRST.
Our strength pieces are built around a main lift and are usually measured by a time allowance for the client to move through at their level.
Rather than rushing between sets, we want approximately 1–3 minutes before returning to that main movement so you can actually perform it well.
During that time we pair it with: an antagonist strength movement + accessory work + complementary mobility.
We are not chasing “burn” or fatigue, we are training for strength, we’re making productive use of your recovery and time in the studio.
5- WORKING ROUNDS
Next we move into our working rounds.
Again, exercise selection and order aren’t random. Across the program you’ll see a combination of:
Bilateral + unilateral strength
Rotation + anti-rotation
Jumping + landing
Plyometric + Performance
Accessory strength, stabilty + conditioning
Each element has a reason for being there.
A well-designed strength program should build more than muscle. It should improve strength, bone health, tendon capacity, joint resilience, balance, coordination, power and cardiovascular fitness, while building confidence in how your body moves.
The goal isn’t simply to leave you exhausted, stressed and gassed. It’s to progressively build a body that’s strong, capable and resilient for the long term.
THE TAKE A WAY…
A Fitletic session isn’t a collection of exercises.
It’s part of a bigger program that’s been built with purpose.
The programs are designed by coaches that want our clients to experience a truly personal approach to training, and we believe this is the closest way to experience that within a group setting.
We want to change the way women group train, we want to be part of the solution for women's health & fitness. We believe that Fitletic is a new era or womens strength training and our program design is what truly sets us apart.
MORE ABOUT OUR
STRENGTH SESSIONS
Our Strength sessions are the foundation of our training system and make up 4 days of our weekly training split. These sessions focus on building strength, supporting longevity and improving overall movement quality.
Using progressive programming and a full-body program approach, our Strength sessions will have you feeling stronger, healthier, and more capable both inside and outside the gym.
These sessions focus on:
• strength development
• movement quality
• progressive overload
• long-term health and performance
MORE ABOUT OUR
HYBRID SESSIONS
Hybrid combines strength training and conditioning to improve fitness, endurance, and overall performance while continuing prioritising strength development. Our Hybrid program accounts for 2 days of our weekly training split.
Expect a combination of:
• strength work
• conditioning intervals
• functional training
• full-body performance training
The result is balanced training that helps you feel stronger, fitter, and more athletic in everyday life.
START A TRIAL:
New to Fitletic?
Our intro options are designed to help you experience our coaching, training style, and community before committing to a membership.
Whether your goal is building strength, improving fitness, increasing confidence, or simply getting started again — we’ll help you feel supported from day one.
FITLETIC - BUILT BY WOMEN FOR WOMEN
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FITLETIC - BUILT BY WOMEN FOR WOMEN |
I Love the community here at Fitletic Studio! I'm surrounded by the best group of women and am getting challenged each and every session by Ash and Melia! I'm the strongest I've ever been and hitting PB's I never thought possible!
Added bonus is my little plus 1 is always welcome and loves coming to the studio as much as I do!
- Gal Pal| Mel & Frankie (pictured)
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The most incredible and supportive gym you will find. The coaches always encourage you to achieve things you never thought you would be able to do! I have never felt more confident than I do now!
-Gal Pal | Brooke (pictured)
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Fitletic studio is the best form of training I have ever done! If it wasn’t for Melia, and her encouragement I would probably still be walking on a treadmill daily, not realising my own strengths and abilities within the gym! Fitletic gives you so much! A Great variety of workouts, but at the same time fun and laughter amongst an amazing group of ladies! Thank you so much xxx
-Gal Pal | Frances (pictured)
