Stream A is for members who train three days per week. Stream B is for those who want two days per week. Both deliver the same outcome, a balanced progression through core compound movements (deadlift, bench press, squat and variations) plus accessories across the week. Rather than pick-and-choose from a generic timetable like most gyms, your stream ensures you're hitting the right movements in the right order every single week. You can also add Saturday's complementary session on top, which gives you up to four days of structured strength training per week within our facility.

Because each day in your stream is deliberately sequenced. If you're in Stream A (three days per week), those three sessions work together, they're spaced to give your body the right recovery between similar movement patterns. If you swap to a different day, you might end up doing the same major lift twice in close succession, which breaks your progression and doesn't give you optimal recovery. It's not about being rigid, it's about getting the best results from the training you're doing. The science is simple: spacing compound lifts, rather than performing them back-to-back, is where real strength gains happen. If your schedule changes that week, chat with your coach about the best way forward.

We've deliberately designed both streams around what research shows, the average gym member actually trains two to three times per week consistently. Rather than build a five or six day program that most people can't stick to, we've optimised for what works in real life. Those two or three structured sessions give you maximum bang for your buck in terms of strength progression. Outside your stream, we absolutely encourage swimming, learning to row, conditioning work, or open gym time if you want more movement. But if you're genuinely wanting to train five or six days a week with a coach, have a chat with the team about our program run out of RSX Strength Club at Red Shed, that's built for higher frequency training if that's your goal.

Every session is built around safe, effective strength training: compound lifts like deadlifts, squats, bench presses and their variations, plus complementary movements that build resilience and movement quality. Saturday's session includes variations of movements from the week, maybe a different squat variation or a complementary pressing pattern. All programming is scalable, so whether you're brand new to lifting or highly experienced, your coach adjusts load and technique to match where you're at.

If there's space in a class on the same day you can, otherwise we'd suggest catching up should be done during Open Gym time following the program which will be available for you in the Trainerize app or at worse skipping the session altogether. You can't jump in on another day because each session builds on the last and the weekly structure is deliberate, so this can disrupt your progression. If life happens and you need to miss multiple sessions, speak with your coach about how to pick back up without breaking the programme.

We use Trainerize, our coaching app. Every lift you do is logged with weight, reps and notes, so you can see your progression week to week. It's not just about looking at numbers; it's about feeling stronger, moving better and seeing what your body's capable of. Beyond that, every quarter we bring in the Evolt 360 body composition scanner for a week. You get a 60-second full-body scan that measures over 40 metrics including muscle mass, body fat, water and minerals. So Trainerize shows you your lifts going up week to week, and the body scan shows you how your composition is shifting over months, you get the detail and the big picture.

No. Whether you train two or three days a week, you're on the same membership tier. The whole point is that we've designed both streams to give you maximum results in the time you're actually going to show up, so you're not paying more for fewer sessions, you're paying for a program that's built around what actually works.

It comes down to what you can realistically commit to. Two sessions per week? Stream B gives you everything you need to get genuinely strong. Three per week? Stream A gives you more volume and depth. Chat with us about your schedule and goals, and we'll make sure you're set up for success. Remember, consistency with the right program beats inconsistency with a fancy one every single time.

Yes, but we'll try to transition you at a natural point so your progression doesn't get disrupted, ideally at the end of a current programming block. Speak with your coach about it and they'll sort it out.

Head to our Memberships page for full details on what's included with each tier. Basically: access to your stream's classes, Trainerize app, quarterly body scans, and the rest of our facilities (open gym, pool, sauna, cold plunge).

Pick your membership tier, sign up, and we'll get you in for an induction session with one of the coaches. They'll run through movement foundations, check your technique, explain how Trainerize works, and get you into your first session feeling confident and supported.

Or if you'd prefer speak to a coach before you sign up then simply contact us at [email protected] to setup a time to chat.