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

Striders Personal Training

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Whiteside, QLD
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.

30/11/2025

DECIDE - COMMIT - RESOLVE...
www.striderspt.com.au

26/11/2025

Make heart health a longlife habit by focusing on regular exercise, balanced nutrition, and stress reduction.
www.striderspt.com.au

23/11/2025

Feeling sluggish throughout the day? Research indicates that just 150 minutes of exercise per week - such as strength training, biking, or running - can break the cycle and reduce depression linked to low energy.

www.striderspt.com.au

18/11/2025

The next time you feel like something sweet....
.. reach for a piece of fruit. It'll give you the sweetness you're craving, but unlike lollies, chocolate, or cake - it is a reservoir of health benefiting vitamin C, folic acid, fibre, and photochemicals. 🍎🍐🍉
www.striderspt.com.au

17/11/2025

How Exercise and Activity Improve Mood 🤔

Regular physical activity has a powerful impact on mental well-being. Exercise triggers the release of endorphins - a natural chemicals in the brain that promote feelings of happiness and reduce stress. It also lowers cortisol levels, helping to combat anxiety and depression.

Beyond biochemistry, movement increases blood flow to the brain, improving focus and cognitive function. Engaging in activities like walking, running, and weight training can create a sense of accomplishment, boost self-esteem, and provide a mental break from daily stressors.
www.striderspt.com.au

12/11/2025

The Hierarchy of a Great Physique: Nutrition First, Weight Training Second, Cardio Last.... And here's why:

When it comes to building a lean, muscular, and aesthetically pleasing body, the order of priority is crucial. Nutrition, resistance training, and cardio all play important roles — but not equally.

1. Nutrition: The Foundation of All Physical Change...
.. You can't out-train a poor diet. Nutrition sets the stage for everything — from muscle gain to fat loss to energy levels and recovery. According to a study in the American Journal of Clinical Nutrition, caloric balance and macronutrient composition (protein, fats, and carbs) directly influence body composition changes, regardless of exercise habits.

To build muscle and burn fat efficiently, your body needs: Sufficient protein (to support muscle repair and growth), Controlled calories (to create a deficit or surplus depending on your goal), Micronutrients (for hormone production, metabolism, and recovery).

Without a solid nutritional base, workouts are simply less effective. You may train hard but see minimal results or stall completely.

2. Weight Training: The Sculptor of the Body...
.. Once nutrition is dialed in, resistance training becomes the primary driver of physique transformation. Muscle is what gives the body its shape, and weight training is what builds and preserves that muscle — especially in a calorie deficit.

A study published in the Journal of Applied Physiology shows that resistance training not only increases muscle mass but also improves metabolic rate, making fat loss easier and more sustainable. Plus, lifting weights triggers hormonal responses (like increased testosterone and growth hormone) that support body recomposition far better than cardio alone.

3. Cardio: The Finishing Touch...
.. Cardio is a tool, not a foundation. It supports fat loss by increasing your daily calorie burn, but it should complement — not replace — proper diet and lifting. Too much cardio, especially without proper nutrition, can lead to muscle loss and metabolic slowdown.

Research in Sports Medicine indicates that moderate cardio enhances heart health and can accelerate fat loss when paired with strength training and a clean diet. But it’s best used strategically — especially when cutting fat after muscle has been built.

To build a strong, lean, and attractive physique: Prioritize nutrition for fuel, recovery, and hormonal balance; commit to weight training to develop the muscle that defines your shape; and add cardio as needed to enhance fat loss and cardiovascular health.
www.striderspt.com.au

06/11/2025

DID YOU KNOW? 🤔

ATP (adenosine triphosphate) is your body’s primary energy currency, especially crucial during weightlifting. It fuels muscle contractions and helps power explosive movements like squats, deadlifts, and presses. Since your muscles rapidly deplete ATP during intense lifting, your body relies on stored nutrients to replenish it. Good nutrition is key — foods rich in complex carbs (like oats, rice, and sweet potatoes), lean protein (like chicken, fish, and legumes), and healthy fats (like avocados and nuts) support ATP production. Additionally, micronutrients like B-vitamins, magnesium, and creatine play important roles in the energy cycle, helping you lift stronger and recover faster.
www.striderspt.com.au

26/10/2025

*TRAIN SMART* 😉👍

When using a weight machine, you wouldn’t rest the plates between repetitions, right? That’s because the key to muscle growth is maximising “time under tension.” Letting the weights rest on the stack reduces this crucial element.

The same principle applies when using dumbbells and barbells. For example, when doing lateral raises, avoid letting the dumbbells drop all the way back to the vertical position. Instead, stop the movement when the dumbbells are about 15-30 degrees from your body — at the point where you begin to feel the tension ease. By doing this, you maintain constant tension on the deltoids, which promotes muscle growth more effectively.

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

25/10/2025

*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

20/10/2025

DID YOU KNOW?

High blood pressure harms arteries, making them more susceptible to plaque build up.
www.striderspt.com.au

09/10/2025

DID YOU KNOW? 🤔

You can achieve incredible results with less than four hours of exercise per week! In fact, scientific research suggests that training beyond this amount may not only reduce your progress but also negatively affect your motivation and recovery. Quality, consistency, and smart programming are the keys to long-term success.
www.striderspt.com.au

29/09/2025

Here's 4 ways music can enhance your weight training sessions:

👍 Boosts Motivation. Upbeat or intense music can push you to start and keep going, especially when you're feeling tired or unmotivated.

👍 Improves Performance. The right tempo can help you lift heavier by syncing your movements, promoting a more consistent pace.

👍 Reduces Perceived Effort. Music can distract from fatigue and discomfort, making a tough workout feel easier and more enjoyable.

👍 Increases Focus. Wearing headphones can help you mentally lock in and block out distractions.
www.striderspt.com.au

Address

42 Vores Road
Whiteside, QLD
4503

Opening Hours

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

Website

https://www.striderspt.com.au/studios/petrie/

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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!