Strength Training Melbourne

Benefits of Strength Training?

We could list over 20 different benefits to participating in regular strength training but here are our top three after taking a snapshot of White Dog client demographic:

  • Inactive adults experience a 3 to 8 percent loss of muscle mass per decade. Resistance training may increase resting metabolism by about 7 percent and help minimise muscle loss.
  • A regular strength training program helps you reduce body fat and burn calories more efficiently, which can result in healthy weight loss.
  • Strength training helps preserve and enhance your muscle mass and bone mass, regardless of your age.

Why undertake Strength Training at White Dog Studio?

✓ Inclusive and educational, all levels welcome

✓ Small, focused groups of 8 people max

✓ Access to 3 sessions a week

✓ Two coaches available with 20 years experience and a female national competing powerlifter.

✓ Clearly defined goals

✓ Injury reductionist approach

✓ Cost effective when compared to personal training

White Dog Disclaimer

Our Strength Training will NOT have you looking like a meathead from the gym, or a CrossFit girl with massive legs and arms. What we will do is help you to:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Enhance your thinking skills
  • Improve your ability to handle physical pressure

In the words of one of our clients…
“It makes you feel strong inside: There is nothing like picking a heavy bar up off the floor to change how you feel about yourself. Your self-esteem goes through the roof. It’s better than therapy”.

What can I expect in class?

The fundamental mission of strength training is to focus of strength movements that we refer to as “the vital few”, that is to focus all our efforts on the least amount of individual exercises that are proven to produce the greatest results. These include Squat, Deadlift, Bench Press, Overhead Press, Pull Up.

Sessions aim to be fast paced and each 60 minute session will see you working to individual goals set for your session and also the term. You will work with a partner and assist each other to complete the movements with good technique and at the right pace. The whole group moves through the term as a ‘unit’ and there is a great feeling of comradeship as goals are kicked. Most importantly, no one is left behind!

Strength training is a full-commitment deal. So you know what you’re in for before you book, we offer free taster sessions and we (usually) won’t take a booking unless you’ve either attended one of these. We’re offering exceptional value and charging a lot less. You won’t get this quality of service and attention at this price anywhere else.


Level 1 beginners Strength Training courses take place on Tuesdays and Thursdays during term time only.

Level 2 intermediates Strength training courses take place Mondays and Wednesdays during term time only.

Level 1 & 2 Saturday session, everyone is welcome to attend regardless of skill or  experience.

Timetable is here

How to buy/book… There are 2 options

1. Buy a Course/Term Pass
Full price for this coming term is $765. It’s a really great offer when compared to what personal training would cost with a reputable trainer.

2.Buy a White Dog Studio subscription
pay by direct debit – and get a massively discounted rate on your Strength Training course

We only take Strength bookings by email or phone so get in contact with us to discuss your enrolment at