Creighton Personal Training

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Armidale, NSW
Creighton Personal Training

Group exercise. Private Training. Small group training. Nutrition. Shape up, get fit and burn fat. Personal Training Studio

17/03/2026

The best part about ICE is knowing all you have to do is show up.
Everything else is handled. Proven methods, no fluff, no wasted effort.
Just results. 🏆

12/03/2026

Most people don’t realise how small the actual training stimulus is.
If a lift takes about 3–4 seconds per rep and you do 8–12 reps, that’s only ~25–50 seconds under tension for a working set.
A session with 5 exercises equals roughly 2–4 minutes of real muscular tension.
Train twice per week and that’s only 4–8 minutes for the entire week.

There are 604,800 seconds in a week.
Your strength training stimulus?

Around 0.04–0.08% of your week.
Less than 0.1% of your time can improve strength, muscle, metabolism, bone density, and long-term health.
A very small investment.
But one of the best you can make for your body. 💪

08/03/2026

International Women’s Day

Today is a good reminder of something I see every week inside the studio.
Strong women don’t all look the same.
Some are lifting heavier than they ever thought possible.
Some are just learning how to train properly for the first time.
Some show up consistently even when life is chaotic.
Some are rebuilding confidence after years away from exercise.
Strength isn’t one thing. It’s not a body type.
It’s the decision to keep investing in yourself.

To the women here who choose to train hard, learn, and look after their health, I see the effort you put in and I respect it.

Wherever you are in your training journey is perfectly fine.
What matters most is simply making time for your health in whatever way works for you.
And if we can ever help along the way, our door is always open.

Happy International Women’s Day to all the women in our community. 💪

P.S
Kyla Spicer thanks for being a wonderful part of CPT and all you do for people.
🫶

11/02/2026

💬 Client win that matters

A client said something to me this week that’s easy to overlook, but huge in real life:
She no longer gets low back pain or sciatic pain, and hasn’t for a while.

Not from stretching. Not from massages. Not from core drills.
From consistent resistance training.

Here’s why that matters 👇
Strength training builds tolerance in the muscles, tendons, and connective tissue that support the spine and hips.
It improves load sharing, stability, and confidence in movement, instead of fear and guarding.

Over time, the body becomes more resilient, not more fragile.
Pain doesn’t always mean something is “out of place.”
Often it means the system isn’t strong enough yet.

This is why we lift.
Not for six-packs.
Not for ego.
But to move through life with less pain and more capacity.

That’s the real win. 💪

03/02/2026

We spend a lot of time upgrading phones, cars, and homes,
But the body is where we actually live.
Health isn’t about looks.
It’s about strength, function, and resilience.
Exercise is how we service the body,
keeping it capable, mobile, and strong for life.
When health is taken away, everything else fades into the background. 🗝️
Look after your body. It’s the only one you get.

27/01/2026

I have always admired Dorian Yates for his no-nonsense approach to strength training.

Being a six-time Mr Olympia, who spent 45 minutes in the gym three times a week or so, as opposed to hours upon hours like his opposition.

He is now an expert trainer and deals with non-enhanced people, like the general population, in the gym all the time.

Women's strength training matters.
This clip could be the most important thing someone needs to hear today.

When the 🐐 speaks, I tend to listen.

16/01/2026

The Barbell Jack saves you time.
I'd recommend it to anybody.

14/01/2026

Evidence-based exercise works. Every time.

Programs built on:
• Consistent training
• Full-body coverage of all major muscle groups
• Sustainable weekly doses that can be maintained for life

…will always outperform programs that throw everything plus the kitchen sink at people.

The research is clear:
Long-term adherence beats short-term intensity.
Doing the basics well repeatedly, produces better strength, health, and longevity outcomes than extreme, unsustainable approaches.

There’s nothing flashy about consistency.
But it works.
👉 Learn more about how we train at Creighton Personal Training:
https://www.creightonpt.com

10/01/2026

Before. After.
New leg press.
New bumper plates (not pictured)
Better training.

Thanks to James Paliadelis for the build support.

09/01/2026

HIRT — A Safer, More Effective Alternative to HIIT
From a faster metabolism and fat loss to increased endurance, the benefits of high-intensity interval training (HIIT) are well known. Unlike steady-state cardio, this training method preserves lean mass and raises your energy expenditure during and after exercise.

But what if there was an even better way to keep fit and torch fat? We're talking about high-intensity repeat training or HIRT.

This approach isn't as strenuous as HIIT but produces similar or better results. A typical workout takes less than 30 minutes, making it ideal for those with a busy schedule.

What makes HIRT so effective is that it reduces the stress on your body and central nervous system. Compared to HIIT, it allows for more extended rest periods and hence reduces fatigue. Therefore, it requires less recovery time and doesn't drain your energy.

Eager to find out more? Let's see what HIRT is all about, how it differs from HIIT, and whether or not it's right for you!

www.creightonpt.com/hirt

01/01/2026

New to training? Returning after time off?
ICE is built to meet you where you’re at.

Sessions run under 30 minutes and focus on improving cardiovascular fitness, strength endurance, and movement capacity. Everything is scaled, coached, and structured so you get a strong training effect without unnecessary fatigue.

You leave feeling worked, clear-headed, and able to get on with your day.

👉 Book an ICE session
Structured conditioning. Done properly.

www.creightonpt.com

31/12/2025

The "long and lean" claim? A complete myth.

Muscles don't lengthen through training; they grow in cross-sectional size when exposed to sufficient tension. What appears "longer" is simply better posture and reduced body fat, revealing definition (Haun et al., 2019).

If your goal is shaping, especially building glutes, legs, or shoulders, you need load and progression. The research shows that targeted resistance work, such as single-leg Romanian deadlifts and squats performed near muscular failure, produces significantly greater gluteal hypertrophy than body-weight or low-load training, such as Pilates (Barbalho et al., 2020).

Pilates activates and stabilises; strength training sculpts and strengthens. However, you can incorporate activation and stability exercises into your structured resistance training workout. This gives you the best bang for your buck.

Combined intelligently, they create physiques that move efficiently, perform powerfully, and look athletic, without chasing fitness myths and spending more time in your week doing separate workouts.

More at https://www.creightonpt.com/pilates

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Armidale, NSW

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http://www.creightonpt.com/

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