Three weeks.
Real strength.
Real coaching.
A structured, fully supervised strength program for teenagers — built to teach proper technique, build genuine capability, and turn the school holidays into something that actually counts. Small groups. Personally coached. Parents welcome.
A proper place to start training — not a free-for-all in a commercial gym.
Most teens fall into one of two camps: they don't train at all, or they're copying YouTube videos in a busy gym with no one watching their form. This program is the third option — structured programming, hands-on coaching, and a safe, welcoming space, with a small group of peers their own age.
Over three weeks they learn the foundational movements, build measurable strength, and walk away with the technique and confidence to keep training safely for years.
The three options most teens face
Built for where they're starting from.
Two separate classes, programmed differently. Each runs as its own small group.
Strength Development
For teens who already have an interest in lifting. A structured nine-session block on the foundational lifts — squat, deadlift, bench and overhead press — plus accessories and conditioning. Real programming and real coaching, so training becomes something they can actually progress at instead of guess at.
Intro to Strength
A confidence-first introduction to lifting — no intimidation, no judgement, no being the only beginner in a crowded weights room. Built around movement quality first, then loaded gradually over three weeks, so they finish actually knowing what they're doing under a bar.
Every session, personally coached.
Leah Simmons
Every session is personally programmed and coached by Leah. No interns, no rotating staff, no “follow the screen” classes — small groups, real coaching, and eyes on every rep.
The strength work sits inside a bigger picture: movement quality, sensible progression, and the mindset side of committing to something for three weeks and finishing stronger than you started.
Parents are welcome to visit the studio before booking — come meet me, see the space, and ask anything.
For parents: why strength training, and why supervised.
Done with supervision and sensible programming, resistance training is widely recognised across sports-science guidance as safe and beneficial for teenagers. The key word is supervised — which is exactly what this program is built around.
Strong foundations for a growing body
Resistance training supports bone density, posture, coordination and movement skill during a period when the body is developing fast.
Technique that prevents injury
Most teen lifting injuries come from poor form and ego loading without supervision. Learning to move well, early, is the protective factor.
Confidence and follow-through
Finishing a structured three-week commitment — and seeing measurable progress — builds discipline and self-belief that carries well beyond the gym.
Everything in one place.
Two time slots run each day — one for each stream. Preferred time is requested at sign-up and confirmed on booking, subject to availability.
What we promise before day one.
Every rep is supervised. No oversized classes, no being left to figure it out alone.
Coached by a qualified PT. The studio carries public liability and professional indemnity cover.
Every participant completes a pre-program health questionnaire so we know exactly what we’re working with.
A signed parental consent and waiver is required before the first session. We send the full pack on booking.
Come and see the studio and meet the coach before you commit. No pressure.
[ Add your refund / cancellation terms — confirm with your insurer ]
Good questions. Honest answers.
Is my teen too inexperienced for this?
No. That’s exactly what the Strong Foundations stream is for — a confidence-first introduction that assumes no experience. Built Strong suits teens who already train and want real structure.
Is lifting weights safe for a teenager?
With supervision and appropriate programming, resistance training is widely considered safe and beneficial for adolescents. The risk comes from unsupervised, poorly loaded training — which is precisely what a coached, max-six small group is designed to avoid.
What does the $500 cover?
All nine coached sessions across the three weeks — small-group coaching, full programming, supervision, and a take-home program. [ Confirm exactly what is and isn’t included, plus deposit/balance terms. ]
What happens after we sign up?
You’ll receive the parent pack — a parental consent & waiver and a short health screening questionnaire — to complete before the first session. [ Add how booking/payment is confirmed. ]
Can I come and see the studio first?
Absolutely. Parents are welcome to visit, meet the coach and see the space before booking. [ Add how to arrange a visit. ]
Six spots per class. Once they’re gone, they’re gone.
Send your details and we’ll be in touch to confirm the spot, the time slot and the next steps. This is a registration of interest — your place is confirmed on booking.
By sending your details you’re registering interest only. A signed parental consent & waiver and a health screening form are required before the first session.