Striders Personal Training

Striders Personal Training Shaping Your Future Diploma Qualified Trainers. Struggling with weight? Get Results with Striders. No Contracts or Joining Fees. www.striderspt.com.au.

Private studio with bathroom facilities. Friendly One-on-One specialised training.

If it's within your control give it 100% focus; if it's not, give it 0%.Any situation outside your control is not worth...
20/02/2026

If it's within your control give it 100% focus; if it's not, give it 0%.
Any situation outside your control is not worth stressing over or investing energy into. Direct your attention elsewhere and give it no focus at all (zero percent).

Always invest your energy wisely and stop wasting time on things you can't influence.
www.striderspt.com.au

*TRAIN SMART* 😉👍Avoid bringing the dumbbells to a vertical position at the top of the Chest Press — Here’s Why:1. Loss o...
20/02/2026

*TRAIN SMART* 😉👍

Avoid bringing the dumbbells to a vertical position at the top of the Chest Press — Here’s Why:

1. Loss of Chest Engagement: Stacking the dumbbells vertically causes your joints to align in a way that reduces muscular effort and shifts the load to your skeletal structure; referred to as 'bone on bone towering'. This decreases time under tension on the chest muscles — an essential stimulus for muscle hypertrophy.

2. Increased Triceps Dominance: Allowing the dumbbells to move into a vertical position shifts the emphasis away from the chest and onto the triceps. This reduces the workload on the chest, limiting the effectiveness of the exercise for chest development.

Practice keeping the wrists just outside your shoulders with each press to attain the perfect and effective "v" shape angle.

*Always consult the advice of a qualified fitness professional before attempting any new exercise or making any modifications to your exercise technique to ensure it’s appropriate for you.*
www.striderspt.com au

"Ditch the rear - view mirror... Life lies ahead not behind." - General S. McChrystal
10/02/2026

"Ditch the rear - view mirror... Life lies ahead not behind." - General S. McChrystal

TRAIN SMART 😉👍Balance Your Ab Workouts with High and Low RepsWhen it comes to abdominal training, the answer to the ques...
10/02/2026

TRAIN SMART 😉👍
Balance Your Ab Workouts with High and Low Reps

When it comes to abdominal training, the answer to the question of high repetitions versus low repetitions is clear: you need both. This is due to the unique composition of abdominal muscles, which are made up of approximately 55% Type 1 (slow-twitch) and 45% Type 2 (fast-twitch) muscle fibres.

High repetitions (unweighted): Type 1 fibres are endurance-oriented and respond best to higher repetitions with bodyweight exercises. These include moves like crunches and leg raises performed in longer sets.

Low Repetitions (weighted): Type 2 fibres are more power-driven and benefit from fewer repetitions with added resistance, such as cable crunches and weighted crunches.

To maximise your abdominal development, it’s essential to incorporate both approaches into your routine. This ensures you target all muscle fibres effectively, and functional core stability.

Testosterone is a key driver of muscle growth. It plays a huge role in protein synthesis, recovery, strength gains, and ...
10/02/2026

Testosterone is a key driver of muscle growth. It plays a huge role in protein synthesis, recovery, strength gains, and how efficiently your body turns training into visible results. When testosterone is low, progress stalls — no matter how hard you train.

The good news? You can naturally support healthy testosterone levels with a few smart habits:

Eat Enough Cholesterol. Testosterone is made from cholesterol. Whole eggs are a simple, affordable way to give your body the raw materials it needs. Yolks included.

Train Big Muscle Groups. Compound lifts that use large muscles (especially legs: squats, deadlifts, lunges) stimulate a greater hormonal response than isolation exercises alone.

Prioritise Quality Sleep. Most testosterone production happens during deep sleep. Short or poor sleep can significantly blunt levels, recovery, and muscle growth.

Lift heavy, eat well, sleep properly — and let your hormones work with you, not against you. 💪
www.striderspt.com.au

"EXERCISE is KING - NUTRITION is QUEEN. Put the two together and you have a KINGDOM." www.striderspt.com.au
05/02/2026

"EXERCISE is KING - NUTRITION is QUEEN. Put the two together and you have a KINGDOM."
www.striderspt.com.au

If you’ve been lifting for a while and your results have stalled, chances are your training has become a little too… com...
05/02/2026

If you’ve been lifting for a while and your results have stalled, chances are your training has become a little too… comfortable. You need progressive overload; the not-so-secret ingredient behind continued muscle growth, strength gains, and physique improvement..

Progressive overload simply means gradually increasing the demands you place on your muscles over time. Your body is incredibly smart. If you keep asking it to do the same thing with the same weight, reps, and rest periods, it adapts… and then stops changing. To keep improving, you must give it a reason to.

Muscle growth (hypertrophy) happens when muscle fibres are stressed beyond what they’re used to. This stress creates tiny micro-tears, which your body repairs by building the muscle back stronger and more capable than before. No new challenge = no new adaptation. Progressive overload is how you keep sending that “grow stronger” signal.

Progressive overload isn’t just about slapping more plates on the bar (though that’s one method). You can progress in several smart, effective ways:

Increase the weight load.
The most obvious method. Even small increases over time add up to big results.

Increase repetitions.
If you lifted 8 reps last week, aim for 10 or 12 this week with the same weight.

Increase sets or total volume.
More total work means more stimulus for growth.

Reduce rest periods.
Shortening rest times increases training density and metabolic stress, both important for hypertrophy.

Improve control and tempo.
Slower negatives, better form, and greater time under tension still count as progression.

Increase training frequency.
Hitting a muscle group more often (while recovering properly) can accelerate progress.

If you want your physique to keep improving, you can’t train on autopilot. Progressive overload is the bridge between effort and results. Challenge your body just a little more than last time, do it consistently, and give yourself time to recover. Do that, and your progress won’t stall—it’ll compound. 💪 www.striderspt.com.au

"We all have two lives... the life we are currently living, and the life we are capable of - and the gap between the two...
30/01/2026

"We all have two lives... the life we are currently living, and the life we are capable of - and the gap between the two is usually large."
www.striderspt.com.au

TRAIN SMART 😉👍A common question often asked is, how should I hold the 'EZ Bar'? An easy way to remember is this: Always ...
28/01/2026

TRAIN SMART 😉👍

A common question often asked is, how should I hold the 'EZ Bar'? An easy way to remember is this:

Always position the bar so that your index fingers are higher than your little fingers; whether you're performing a standard curl or a reverse curl, the principle remains the same.
www.striderspt.com.au

"The problem with problems is people think they aren't suppose to have any." That's not how life works. Don't just expec...
27/01/2026

"The problem with problems is people think they aren't suppose to have any." That's not how life works. Don't just expect problems to happen - EMBRACE THEM!!
www.striderspt.com.au

Prevent Hunger, Prevent Overeating 🤔Never allow yourself to get overly hungry — eat every 3 to 5 hours, and only until y...
19/01/2026

Prevent Hunger, Prevent Overeating 🤔
Never allow yourself to get overly hungry — eat every 3 to 5 hours, and only until you’re satisfied, not stuffed. Prolonged hunger often leads to overeating and intense cravings, especially for quick-energy foods like sugar. When blood sugar drops too low, the brain signals the body to seek rapid fuel, which typically results in poor food choices and excessive calorie intake.

Studies have shown that irregular eating patterns can disrupt appetite-regulating hormones like ghrelin and leptin, increasing the likelihood of binge eating and sugar dependency. One study published in 'Appetite' (2010) found that skipping meals significantly increased cravings and the likelihood of consuming high-sugar, high-fat foods later in the day. Another study in the 'Journal of Nutrition' (2015) highlighted that frequent, evenly spaced meals help regulate glucose and insulin levels, supporting more stable energy and appetite control.

Eating regularly and mindfully is a simple yet powerful way to maintain balanced energy, avoid cravings, and support long-term health.
www.striderspt.com.au

*TRAIN SMART* 😉👍Improve your shrugs with this simple tip: at the top of the movement, when you reach full contraction, g...
17/01/2026

*TRAIN SMART* 😉👍

Improve your shrugs with this simple tip: at the top of the movement, when you reach full contraction, give your traps an extra squeeze for a second. Then, instead of pausing at the bottom, immediately begin the next rep to maintain tension and intensity throughout the set. Time under tension is the third most important factor for illiciting muscle growth.

*Always consult a qualified fitness professional before attempting any new exercise or making any modifications to your exercise technique.*
www.striderspt.com.au

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42 Vores Road
Whiteside, QLD
4503

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Monday 6am - 6pm
Tuesday 6am - 6pm
Wednesday 6am - 6pm
Thursday 6am - 6pm
Friday 6am - 6pm
Saturday 6am - 11am

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Our Story

With Striders being around for almost a decade and Trainers that share 20+ years of experience, we know what it takes to help people from all walks of life achieve their SUCCESS! We customize our support and guidance to each person individually to ensure that together we all get to our dreams.

Through enjoyable exercise, we’ll make sure you know everything you need to maximise each and every session to get you closer to the end goal. We adapt nutrition to a style that resonates with you as a method that is easy and enjoyable to you will be 10 times effective. All of this combined with the super supportive family culture that thrives in a Striders studio and you’re sure to be where you want to be in no time!