Strength & Conditioning in Nottingham: what training at Principal Athletic in Colwick looks like
If you’ve found this searching for strength & conditioning in Nottingham, here’s what that actually means at Principal Athletic, and why we’ve set up the gym the way we have.
We’re based in Colwick, just east of the city centre (about 10 minute drive). Every session is fully coached which means there’s a coach running the floor, watching reps, adjusting things as you go.
The programming
Our training runs in periodised training blocks (usually around 12/13 weeks long). That means the weeks aren’t just randomly throw together, you’re working through a training programme which has a clear purpose, each one building toward the next.
For example, one training block might be more geared towards building power, which will feed into the following training blocks focusing on strength and this also feeds into how we approach running or conditioning later in the cycle. We also shift the focus across the year, so what you’re doing in January looks different to what you’re doing in June. Training adapts with the seasons rather than staying static all year round.
If you want to read more about our approach, check out our previous blog on our last training block.
We run 3 main class programmes:
ATHLETIC- our core strength and conditioning programme which combines all aspects of what it means to be an athlete, whether that’s power, strength, speed, coordination, gymnastics, this class has it all.
PHT- our signature strength & hypertrophy programme. A complete, 4 day full body programme designed to get you stronger and help you build muscle.
FITNESS- where our conditioning sits and includes everything from bodyweight to the barbell, to running or the ergs. Typically consists of longer, cardio based workouts, either individual or in small groups of 2s/3s. A firm favourite on our timetable with members.
Our classes are capped at 16 (PHT & Athletic specifically, Fitness typically has a larger class size) so all members get any coaching they need during sessions.
If you’re someone who wants to do it all, all of our programmes work together so you don’t end up overtraining. It’s a small detail, but it’s the kind of detail that separates structured programming from just turning up and doing a bit of everything and can be the difference between following a sustainable training plan and getting injured.
What’s in the gym
We train with barbells and free weights as the foundation - that’s where most of the work happens, and it’s where our experienced coaches can see exactly what you’re doing and correct it properly. Alongside that we’ve got rowers, ski ergs, bike ergs, and echo bikes, which come into both the Athletic and Fitness sessions. What you won’t find is a wall of fixed weight machines but it’s deliberate and built around functional training.
Who it suits
You don’t need a training background to start here - plenty of our members didn’t have one. What matters more is that you’re up for being coached, pushing yourself, and actually progressing, rather than staying comfortable doing the same light weights indefinitely. If you’re keen to get stronger and willing to work for it, you’ll fit in just fine, whatever stage you’re starting from.
We opened in December 2024 and most of our members who joined in that first year are still training with us today, which says more about whether the training and the people around you actually work than anything we could write here. Part of that is the programming. Part of it is the community - track evenings, hikes, the odd quiz night, in house competitions. It’s much easier to stick around when the people around you feel like a 2nd family.
Colwick
Being just outside the city centre means easy access and parking that doesn’t add stress before you’ve even started your session.
Our members come from all over Nottingham including: Netherfield, Gedling, Burton Joyce, Colwick, City Centre and south Nottingham (West Bridgford, Ruddington, Tollerton, Cotgrave).
Come try it
If you’re after strength and conditioning training in Nottingham that’s properly coached and properly planned, this is what it looks like in practice.
We run free trial sessions, so you can see how it works before deciding anything.
You can find more about our classes here and the schedule here. We are also happy to help, feel free to contact us with any questions you have about the gym.
Come train with us and find out if we’re the right gym for you. No obligation to join afterwards and no commitment.
Book your free trial at Principal Athletic using the link below.
