FAQ
Your questions answered by our professional coaches.
Have a question not listed below?
Please give us a call or email us. We’re here to help.
General Questions
Not at all. In fact, the older you are, the more important strength training becomes. We work with many people in their 50s, 60s, 70s and beyond who are getting stronger, more capable, and more confident every week. The goal isn’t to train like a 20-year-old—it’s to build strength that supports your independence for life.
You begin exactly where you are. At Performance Health Club, we don’t expect you to be fit before you walk through the door. That’s our job. We start with a simple, guided introduction and build things at a level that suits you—safely and progressively.
That’s precisely why people join. You don’t need to “get fit first.” You just need to start. Our role is to meet you at your current level and help you improve steadily—without overwhelm, pressure, or intimidation.
Yes. You’ll be shown exactly what to do. We guide all new members on how to use the equipment properly and safely. You’re not left to figure things out on your own—we make sure you feel confident from the start.
Yes—when done properly, it’s one of the safest and most effective forms of exercise.The key is correct technique, appropriate load, and gradual progression. That’s exactly what we focus on, especially in the early stages.
In many cases, yes. Building strength around joints and improving movement patterns can significantly reduce discomfort and improve function. Of course, every situation is different, so we tailor things carefully to your needs and any limitations.
Often, yes—and in many cases, it’s highly beneficial. The key is appropriate exercise selection and control. We regularly work with people managing arthritis and other conditions, focusing on improving strength, stability, and quality of movement.
Done incorrectly, anything can cause injury. Done properly, strength training actually helps protect your joints. Stronger muscles support and stabilise joints, reducing strain over time. Good technique and sensible progression are the key.
Your first visit is simple and low-pressure. We’ll show you around, get a sense of your goals and background, and talk through how to get started. There’s no expectation to perform—we focus on making you feel comfortable and clear on your next steps.
Not necessarily. Many people begin with general guidance and build confidence from there. Others prefer more structured support. We offer both options—you can choose what suits you.
For most people, 2–3 strength sessions per week is enough to see meaningful progress. Consistency matters more than intensity in the early stages. We help you find a routine that fits your lifestyle and is sustainable long term.
We focus on long-term health, strength, and independence—not just short-term fitness. Our approach is structured, professional, and grounded in helping real people build real capability. It’s not about extremes—it’s about doing the right things, consistently, over time.
Yes—because activity and strength are not the same thing. Cardio is excellent for your heart and general health. But strength is what maintains your ability to lift, carry, stabilise, and remain physically independent as you age.
Cardio is important—but on its own, it’s not enough. As we age, we naturally lose strength unless we actively train it. Without strength work, people often remain active but gradually become weaker and more fragile.
Because not all exercise challenges strength. Activities like walking, running, or cycling are excellent—but they don’t provide enough resistance to maintain or build strength. Without that stimulus, strength gradually declines over time.
INJURIES, REHAB & LIMITATIONS
In many cases, yes—and it’s often one of the most important things you can do. The key is how you train. We focus on controlled movements, correct technique, and building strength gradually so your back becomes more supported and resilient over time.
Not if it’s approached properly. Avoiding movement altogether often leads to more weakness and instability. With the right exercises and progressions, strength training can help restore support around the spine and reduce the likelihood of future issues.
That’s usually a sign that the area isn’t as strong or well-supported as it needs to be. Rather than avoiding activity, the focus should be on improving strength and control so your back becomes more reliable under everyday loads.
Yes—with the right approach. We adjust exercise selection, range of motion, and loading to suit your current condition. Strengthening the muscles around the knee is often one of the most effective ways to improve stability and reduce discomfort.
Absolutely. Many people train successfully before and after knee replacement. The goal is to rebuild strength, improve movement, and support the joint so daily activities become easier and more stable.
Strength training can be very beneficial. By improving strength around the hip and pelvis, we can often reduce strain and improve how the joint functions. As always, it’s about choosing the right movements and progressing sensibly.
Yes, in most cases. We work around limitations while gradually rebuilding strength and stability. Shoulder issues often improve when the surrounding muscles are trained properly and movement is controlled.
Done properly, it helps. Recurring strains are often linked to weakness, imbalance, or poor load tolerance. Strength training builds resilience so those tissues are better able to handle stress.
Yes—very often. Many neck problems are linked to posture and muscle weakness. Strengthening the upper back, shoulders, and supporting muscles can significantly improve posture and reduce strain on the neck.
Yes. Stiffness is often a combination of reduced movement and reduced strength. Regular, controlled exercise improves both mobility and strength, which helps restore ease of movement.
In many cases, yes. While we may not restore everything to what it once was, most people can make meaningful improvements. Strength training through appropriate ranges helps rebuild both mobility and control.
In many cases, it can be significantly improved. What you’re describing is often a gradual loss of strength. The good news is that strength responds well to training—even later in life. With the right approach, people often regain confidence and capability in everyday tasks.
It’s common—but it’s not something you have to accept. Strength naturally declines if it’s not trained. The encouraging part is that it can be rebuilt at any age with the right stimulus and consistency.
HORMONES, ENERGY & “WHAT’S GOING ON?”
Yes—very often. While hormonal changes are a natural part of life, how your body responds to them can be influenced by strength, muscle mass, and overall activity levels. Many women find that structured strength training helps them feel more stable, capable, and in control again.
That’s a very common experience. Even if something is considered “normal,” it doesn’t mean you have to simply put up with feeling low in energy, weak, or uncomfortable. Improving strength, movement, and routine can make a meaningful difference to how you feel day to day.
It can. While it may seem counterintuitive, building strength often improves overall energy levels. Many people find that once they begin training consistently, they feel more energised—not less.
This is very common, particularly with age and hormonal shifts. One key factor is muscle mass. As muscle decreases, metabolism can slow. Strength training helps maintain or rebuild muscle, which supports how your body uses energy.
No—not in the way most people worry about. Strength training helps improve muscle tone, shape, and strength. For most women, it leads to a firmer, more capable body—not excessive size.
Yes—it often does. Regular exercise has a well-established effect on mood, stress levels, and mental clarity. Many women find it becomes one of the most reliable ways to feel more balanced and clear-headed.
Absolutely. Confidence often follows capability. As you become stronger and more physically capable, your confidence tends to rebuild naturally alongside it.
Yes—very much so. Resistance training places beneficial stress on bones, which helps maintain their strength. This becomes increasingly important as we age.
Not at all. Many women begin strength training later in life and see meaningful improvements in strength, balance, and overall wellbeing.
Yes. We work with many people who feel exactly the same at first. Our focus is on creating a supportive, non-intimidating environment where you can learn at your own pace.
No. You start as you are. That’s the whole point.