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Start Your
Challenge

66 days to become stronger for life.

How does the Challenge work?

1. Get Started

Click the Get Started button to begin the first step of your 66-Day journey.

2. Meet with Head Coach

Meet with our Head Coach for a tour of our newly expanded private gym at St. George's Market.

3. Begin your Challenge

Set goals, take baselines and schedule the first session of your 66 Day Challenge.

Stronger For Life Challenge

They say it takes 66 days to create a habit. We believe it takes 66 days to change your life.

The SFP 66 Challenge has been developed over the past decade of working with 5000+ people, applying what we’ve learned to teach you fitness habits that stick so you can become Stronger For Life.

Become stronger, leaner and healthier with only 3 hours of weekly personalised coaching sessions over 66 days, training at a time that suits your schedule.

 

With our proven approach to personalised strength training, you can confidently drive progress with one-on-one coaching and personalised programming, tailored nutrition guidance, and consistent motivation via daily communication and regular face-to-face progress reviews.

Choose from almost 70 training slots, using reserved equipment in our private modern facility training alongside other like-minded people for whom every hour counts.

Click the link below to get started on your journey.

Get Started

 

Our unique personalised approach

3/Week Coaching Sessions

3/Week Coaching Sessions

Our world-class team will will create a personalised program that evolves with your needs as you progress, whilst coaching you through your program up to three times per week. Your progress will be consistent, and your results will be enduring.

Flexible Scheduling

Flexible Scheduling

We respect your time. Choose your training slots from a range of almost fifty different timeframes, from Monday to Saturday each week. We offer easy session rescheduling if something unexpected comes up and almost 80 training slots per week.

Reserved Equipment

Reserved Equipment

Maximise each session with your dedicated workout equipment. Our training zones are socially distanced and cleaned rigorously, ensuring you train in a safe, clean environment. No waiting, no hassle.

Nutrition Support

Nutrition Support

Our behavioural based nutrition coaching complements your fitness programme and helps you reach your goals. We work with you to understand your current habits and help develop sustainable lifestyle habits which can result in significant body composition changes.

Detailed Progress Analysis

Detailed Progress Analysis

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

Your Personal Coach

Your Personal Coach

A qualified, experienced, dedicated coach from our expert team will be at your disposal daily. You will achieve results without the overwhelm, under their guidance.

What results can I expect?

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 members begin seeing measurable results within four weeks of starting the program, with steady progress each week after that.

On average, HENCH members see at least a 20% improvement in their body composition within 6 weeks of starting the program.

Although we can’t answer that question until we know more about you, here are some real-world progress data from a report we run each week with our members:

Male, 30,
2 Months Progress


Body Fat %: 17.9% to 14.9% (17% decrease)
Muscle Mass: 36.5kg to 38.4kg (5% increase)
Back Squat: 47kg to 94kg (50% increase)
Bench: 54kg to 67kg (29% increase)
RDL: 36kg to 65kg (45% increase)

Male, 60,
4 Months Progress


Back Squat: 29kg to 64kg (121% increase)
Zercher Squat: 35kg to 74kg (111% increase)
RDL: 43kg to 74kg (74% increase)

Female, 24,
4 Months Progress


Body Fat %: 30.6% to 25.9% (15% decrease)
Muscle Mass: 22.1kg to 23.3kg (5% increase)
Back Squat: 33kg to 77kg (133% increase)
Bench: 24kg to 38kg (58% increase)
Hip Thrust: 48kg to 168kg (250% increase)

Male, 43,
6 Months Progress


Body Fat %: 17% to 16.1% (5% decrease)
Muscle Mass: 51kg to 54.3kg (6% increase)
Back Squat: 87kg to 174kg (100% increase)
Bench: 76kg to 107kg (41% increase)
RDL: 71kg to 187kg (163% increase)

Female, 26,
5 Months Progress


Muscle Mass: 27.6kg to 29kg (5% increase)
Back Squat: 50kg to 83kg (66% increase)
Bench: 33kg to 48kg (92% increase)
RDL: 70kg to 133kg (90% increase)
Hip Thrust: 70kg to 193kg (150% increase)

Male, 30,
12 Months Progress


Back Squat: 40kg to 130kg (225% increase)
Bench: 50kg to 81kg (62% increase)
Deadlift: 72kg to 153kg (113% increase)

Frequently Asked Questions

What is HENCH?

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. Our approach combines the focus of personal training with the support of small groups of like-minded people.

Who are HENCH coaches?

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.

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.

What is Small Group Strength Training (SGST)?

SGST is a unique training system designed to provide the benefits of personal training with the camaraderie, motivation and cost effectiveness 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.

How is HENCH different?

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.

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.

How often will I meet with my coach?

In addition to working with your coaches in coaching sessions, you'll meeting with your coach face-to-face for progress review and liaise daily via our dedicated app for coaching. You'll work out in a small group, but enjoy all the benefits of focused personal training.

How does my coach measure my progress?

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.

How customised is my training program?

Your training program is 100% tailored to you, your lifestyle, your experience and your goals.

Unlike traditional personal training, HENCH training programs are comprehensive and highly personalised. You plan will typically include a mix of strength training and cardio activity, as well as nutrition and habit coaching.

What does my membership include?

Your HENCH membership includes access to our SGST sessions, reserved equipment during your sessions, and expert coaching. You'll also be part of our supportive community where you can share experiences, challenges, and milestones with fellow members.

Is HENCH okay for beginners?

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.

Am I too old for HENCH?

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).

What if I travel frequently?

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.

When can I train?

Get a guaranteed space in the gym, using reserved equipment during your selected training time slot. Choose from over 70 slots per week at times to accommodate those with a busy schedule.

How do I book a session?

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.

Is there a limit to the number of sessions I can attend?

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.

Does your nutrition guidance accommodate specific diets?

Yes. Whether you’re gluten-free, keto, vegan, veggie, or allergic to specific foods, we will help customise our coaching to fit your lifestyle. For a specific goal such as an upcoming wedding or sporting event, or more intensive support we recommend the Nutrition Coaching option.

How long does it take to see results?

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.

What if I have aches, pains or injuries?

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.

What's the HENCH community like?

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.

How much does it cost?

The 6-Week Challenge is £49 per week; however, we offer a variety of packages and pricing options that are designed around your specific needs and goals.

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 excellent value.

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

Why is your minimum recommended commitment 6 weeks?

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 6-12 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.

Can I pop in before I join?

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

What happens after my initial programme?

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!

Does HENCH offer a money-back guarantee?

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. Should your time with us not meet your expectations, we are happy to honour our money-back guarantee.