Your first session at Principal Athletic is free
Want to get stronger, fitter or more confident in your training, but not sure where to start?
At Principal Athletic, we offer three coached training programmes, each designed around different goals. Every session is led by a coach and every workout can be scaled to suit your ability and experience.
You don’t need to be fit, strong, or know what you’re doing before you start. That’s what we’re here for.
We’ve put together this guide on which session to choose for your first one.
Which class is right for you?
PHT - STRENGTH & MUSCLE
“I want to build muscle/improve my lifting technique/get stronger.”
PHT is our dedicated strength programme, focused on building muscle, developing your lifting technique and getting progressively stronger through structured training.
Ideal if you want a stronger body and make real progress with your lifting.
ATHLETIC - STRENGTH, FITNESS & SKILLS
“I want to get stronger, improve my fitness and learn new skills.”
A mix of strength training, conditioning and athletic skills such as gymnastics & olympic lifting, to help you become stronger, fitter and more capable.
Ideal if you enjoy a varied approach to your training and want to develop more than just strength or fitness alone.
FITNESS - FITNESS & CONDITIONING
“I want to improve my fitness & conditioning.”
A conditioning focused session designed to get your heart rate up and improve your overall fitness.
Ideal if you want to work on your engine, work up a sweat and feel fitter.
NOT SURE WHICH TO CHOOSE?
Don’t overthink it. If you’re unsure, we’d generally recommend starting with PHT or Athletic and if you still aren’t sure, just ask us. We’ll be happy to help you find the right session.
What happens in your first session?
1. Learn the movements
Your coach teaches you the key lifts and helps you develop good technique.
2. Build strength
You work through structured strength exercises using appropriate loads.
3. Build muscle
Accessory exercises provide additional training volume to support hypertrophy.
4. Progress over time
Your training follows a planned progression rather than random workouts.
What is PHT?
PHT stands for Principal Hypertrophy Training.
It’s a structured strength and hypertrophy programme combining compound strength movements with accessory exercises. Training is organised into progressive blocks so you can gradually increase your performance over time.
The exact session changes throughout our training blocks, but you’ll typically work through:
Prep work - Preparing your body for the movements and loads you’re about to work with
Main strength work - Your key lift or movement for the session, with coaching around technique, loading and progression
Accessory work - Additional movements designed to build muscle, strengthen supporting areas and develop your overall strength
Progressive programming - theprogramme changes over time, with your training designed to build from one phase to the next
So you’re not just turning up and lifting weights. There’s always a plan behind what you’re doing and why you’re doing it.
Who is PHT for?
Who is PHT for?
Pretty much anyone who wants to get stronger or build muscle.
You don’t need to know how to squat, bench or deadlift before you start. Your coach will show you what to do and scale movements to suit your experience.
Already experienced in the gym?
You’ll have structured programming, progressive overload and coaching to help you continue making progress.
Bored of training on your own?
You get a proper strength programme without having to train alone in a commercial gym, figure out your own programming or motivate yourself through every session.
Want to build muscle?
PHT is specifically designed around strength and hypertrophy, with the training volume and progression to support muscle growth.
Why Principal Athletic?
With Principal Athletic, you get:
Structured, progressive programming
Coach led sessions
Expert coaching
Every session is part of a bigger plan
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PHT (Principal Hypertrophy Training) is a structured, coach-led strength and hypertrophy programme designed to help you build muscle, increase strength and improve your overall physical performance.
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Yes. You don’t need previous weightlifting experience. Coaches can teach you the fundamental movements, help you choose appropriate weights and adapt exercises to your current ability.
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No. PHT is designed around progressive training, so you start at an appropriate level and build from there.
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Sessions use a range of compound and accessory exercises, including movements such as squats, presses, deadlifts, rows and other resistance exercises designed to develop strength and muscle.
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Comfortable training clothes, trainers and a water bottle. We’ll take care of the rest.
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PHT is programmed as a 4 day full body strength programme but you don’t have to train 4 days in a row. The flexible schedule allows you to fit sessions around work and other commitments. Your coach can help you decide how many sessions a week are appropriate for your goals.
Read our blog for how often you should train to make progress.
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Building significant muscle mass takes consistent training, nutrition and time. You can use resistance training to develop strength and muscle without necessarily pursuing a bodybuilding-style physique.
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Our PHT sessions are at:
Monday–Thursday: 7:20am and 5:15pm
Tuesday & Thursday: 10:40am
Friday: 7:20am
So whether you’re an early morning trainer, prefer an evening session or need a daytime option, there are plenty of ways to fit PHT around your week.
Check out the schedule for the rest of our classes.
Frequently Asked Questions
Your first visit
The best way to experience Principal Athletic is by joining us for a free introductory session.
If you’d like a little more time to settle in, you can also choose our 2 week introductory pass, giving you access to all of our classes for 2 weeks and the opportunity to experience our coaching, community and programming before becoming a member,
Not sure which option is right for you?
We’re happy to help. Fill in the form below with your details and we’ll be in touch within 24 hours.
