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.

There were once two men deep in the forest, both hard at work chopping wood. Around midday, one of them stopped to take ...
03/04/2026

There were once two men deep in the forest, both hard at work chopping wood. Around midday, one of them stopped to take a break, while the other kept swinging without pause.

By late afternoon, the tireless worker looked over in frustration and said, “I don’t understand. You stopped to rest, yet you’ve chopped more wood than I have.”

The other man smiled and replied, “Yes — but while I was resting, I was also sharpening my axe.”

The lesson is simple: If you want a good life, you need to take a little time each day to invest in yourself — through exercise and proper nutrition.
www.striderspt.com.au

"He who suffers before it's necessary, suffers more than it's necessary." - SenecaEighty percent of what we worry about ...
09/03/2026

"He who suffers before it's necessary, suffers more than it's necessary." - Seneca

Eighty percent of what we worry about never happens...

Foods rich in antioxidants and essential nutrients, such as fish, nuts, olives, blueberries, citrus fruits, and avocados...
08/03/2026

Foods rich in antioxidants and essential nutrients, such as fish, nuts, olives, blueberries, citrus fruits, and avocados, have been widely studied for their positive effects on skin health.

Laboratory research has shown that antioxidants, like those found in blueberries and citrus fruits, help protect the skin from oxidative stress caused by free radicals, which can lead to premature aging and skin damage. Omega-3 fatty acids in fish and antioxidants in olives and avocados are known to support skin hydration and reduce inflammation, promoting a healthy, glowing complexion. Additionally, the healthy fats in nuts and avocados can improve the skin’s barrier function, keeping it moisturized and resilient.

Regular consumption of these nutrient-rich foods can contribute to healthier, more youthful-looking skin by reducing signs of aging and enhancing overall skin appearance.
www.striderspt.com.au

DID YOU KNOW? 🤔Losing weight is not about starving yourself — it's about eating correctly to support your body’s metabol...
06/03/2026

DID YOU KNOW? 🤔

Losing weight is not about starving yourself — it's about eating correctly to support your body’s metabolism and overall health. Starvation or extreme calorie restriction slows down your metabolism, causing your body to hold onto fat and burn muscle for energy. This is because the body enters "survival mode," lowering its energy expenditure to conserve resources.

Scientifically, weight loss occurs when you create a caloric deficit, meaning you consume fewer calories than you burn. However, the quality of those calories matters. Eating nutrient-dense foods — like lean proteins, whole grains, fruits, and vegetables — keeps your blood sugar stable, curbs hunger, and supports muscle maintenance, which in turn keeps your metabolism active.

In contrast, starving yourself often leads to nutrient deficiencies, fatigue, and rebound weight gain once normal eating resumes. Sustainable weight loss comes from fueling your body with the right foods in the right portions, not depriving it.
www.striderspt.com.au

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

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42 Vores Road
Whiteside, QLD
4503

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Wednesday 6am - 6pm
Thursday 6am - 6pm
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Saturday 6am - 11am

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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!