Frequently Asked Questions

HENCH is the first and only gym that teaches strength training one-on-one in a group environment, with individual programming and reserved equipment. As pioneers in Small-Group Strength Training (SGST), we have continually innovated to become renowned experts at putting the evolving needs of each member first to achieve their personal goals whilst nurturing a thriving community that champions personal progress and collective support.

SGST is a unique training system designed to provide the benefits of personal training with the camaraderie and motivation of a group setting. You'll work out in small, tightly-knit groups under the supervision of a dedicated coach, ensuring personalised attention and guidance.

HENCH was founded on a simple principle: Strength is for everyone. Our philosophy is not just about lifting weights; it's about fostering a lifestyle of strength that transcends the gym and affects every aspect of life.

In strength training, small, incremental progress is the key to achieving substantial results over time. We advocate for the principle of progressive overload, gradually increasing the stress on your body during training. This approach ensures that you are constantly challenging yourself and pushing your limits.

Our coaches are highly experienced and hold bachelors and/or masters degrees in exercise science in addition to industry specific personal training qualifications. They undergo regular, rigorous training and development to stay up-to-date with the latest in strength training and coaching techniques.

In addition to working with your coaches in SGST sessions, you'll be meeting with your coach face-to-face for progress review and liaising daily via our dedicated app for coaching.

We track your physical progress with our non-invasive, medical-grade body composition technology and a dedicated training software platform. We measure your strength and fitness improvements alongside body composition changes throughout the program.

Your training program is 100% customised to you, your lifestyle, your experience, and your goals. Unlike traditional personal training, HENCH training programs are comprehensive and highly personalised. Your plan will typically include a mix of strength and cardio training, as well as nutrition and habit coaching.

HENCH coaches are experienced, qualified strength coaches and among the top 1% in their field (as well as being sound & down to earth), so you can be confident that your program will help you achieve your goals as efficiently as possible.

Your HENCH membership includes access to our SGST sessions, reserved equipment during your sessions, and expert coaching (plus a few bonuses such as IR Sauna and Cryotherapy which help with recovery but more on that later!). You'll also be part of our supportive community where you can share experiences, challenges, and victories with fellow members.

HENCH welcomes individuals of all fitness levels. Our coaches will guide you and ensure your workouts align with your fitness level, goals, and progress. Our membership is tailored to you as an individual - no matter your age, fitness level or training experience. We’ll assess your current fitness level, personalise your programme and take it at a pace that works for you.

Whether you have never been in a gym before or you are a seasoned gym-goer - our coaching team are experienced in developing an approach unique to you as an individual.

It's never too late to start a new fitness routine. In fact, the research says the benefits of strength training later in life can be profound, reducing the risk of cardiovascular disease by 80% or more, while improving longevity and resistance to diabetes.

In case you're curious, the average HENCH member is in their late thirties and a significant proportion of our members are 40+ (with the oldest we've coached being 87; what an absolute LEGEND).

We understand that life can often become busy unexpectedly. If something crops up or you’re away for a few days, just let us know, and we'll pause your membership.

Get a guaranteed space in the gym, using reserved equipment during your selected training time slot. Here is the current schedule:

Morning: 6am, 7am, 8am or 9am

Midday: 12:30pm

Evening: 4pm, 5pm, 6pm or 7pm

Saturday: 9am, 10am, 11am or 12pm

Once you're a member, you'll have access to our online booking system. Here, you can reserve your spot in any available SGST session. It's an easy and convenient way to manage your training schedule. We love people with busy schedules, as our program is often an ideal fit for them. When you train at HENCH, you train on your terms - when you want. If you travel frequently, as many of our members do, your coach will help you to continue your programme whilst travelling.

The number of sessions you can attend depends on the membership package you choose. We offer different packages to cater to various training needs and schedules. The most popular comes with 15 sessions per month, and we recommend 2-3 sessions to move the needle on your goals over the long term.

Yes. Whether you’re gluten-free, keto, vegan, veggie, or allergic to specific foods, we will help customise our coaching to fit your lifestyle.

Measurable results are a key aspect of the HENCH program, and your coach will be laser-focused on helping you achieve results as quickly and efficiently as possible.

Everyone is different, but most of our members begin seeing measurable results within 4 weeks of starting the program, with steady progress each week thereafter. On average, HENCH members see at least a 20% improvement in their body composition within 6 weeks of starting the program.

Many of our members come to us with injuries or life-related issues like joint niggles, back pain or unwanted weight gain.

Our coaching team is highly experienced in creating programmes that target and improve a wide range of conditions. Whilst we have succeeded in improving many conditions, we’re not physiotherapists. When necessary, we actively consult with medical professionals such as physiotherapists or consultants when members are returning from specific injuries or treatment.

The HENCH community is welcoming, supportive, and diverse. We have members from all walks of life, each with their unique goals and stories. Our community values mutual respect, encouragement, and the shared pursuit of strength.

We offer a variety of packages and pricing options, designed around your specific needs and goals.

Our program starts at around £7 a day for a fully personalised training plan, a dedicated HENCH coach, 15x SGST sessions/month, unlimited check-ins, performance analysis, and access to the HENCH training app. Given the quality of coach you'll be working with, the guidance and support you'll receive and most importantly the results you'll achieve, our members tell us we're an excellent value.

After the initial 6 weeks, we offer a variety of options for continuing on, or you're welcome to take a break and train on your own.

If you're interested in learning more, we invite you to schedule a gym tour, where we'll discuss your goals in detail, tell you more about the program, and recommend a coaching plan for you.

You can cancel the program at any time by emailing us at support@hench.io, however we highly recommend making the commitment for at least three months (see below for more information.)

If you cancel, you will have access to all your programme benefits through the end of the current payment period. At the end of your payment period, you will continue to have access to the HENCH app and can resume your programme whenever you'd like.

We're just being realistic with you about how strength training, done properly works. Unrealistic expectations are rampant, and we don't want to perpetuate them. Yes, you will make progress in your first 3-4 weeks but honestly it isn't worth your time unless you're committed to getting to the real 'start line' which based on the evidence and our experience at around the 6 week mark.

The reason for this is that you will by this time be training with autonomy, and will have mastered some of the basics which ultimately will set your up for being able to do this for decades into the future.

The concepts of autonomy and mastery are airbrushed away from strength training for anyone who has integrated it into their life over the long term has done this. We want this to be you, this is our stated mission.

Absolutely! We offer gym tours sessions for those interested in experiencing our approach before making a commitment. Contact us to schedule your tour

For membership payments, we use Gocardless to manage direct debits and accept all major credit cards (Visa, Mastercard, American Express, and Discover), as well as PayPal for people who wish to prepay for their memberships.

You’re free to choose. If you want to carry on and work with us to reach your strength goals, we’ll suggest an appropriate membership option and programme going forward. If you decide that HENCH isn’t for you, you can simply say goodbye. We’ll be sorry to see you go, but we accept that we can’t be all things to all people!

We want people to have the best possible experience of HENCH. We always strive to ensure that our members are comfortable and satisfied with our services.

If you’d like to change your programme, please email us at support@hench.io for further discussion on your options.

If you’d like to change your programme, please email us at support@hench.io and we’ll get back to you shortly to discuss your options.