“Strong” is our signature training style that seamlessly blends strength with conditioning to create a comprehensive fitness experience. This program follows an annual periodisation schedule designed to progressively enhance your strength and skills. Tailored to your current fitness level, each session is closely monitored by your coach, who will guide you through modifications to either regress or progress exercises as needed. This ensures you are consistently challenged and on the path to achieving remarkable results. Our focus is on fostering not just strength but also mobility and overall body balance, enhancing your functional fitness and daily performance.
What to expect:
Each “Strong” program session is a robust combination of major barbell movements, compound exercises, and targeted accessory work to develop a balanced and agile physique. You’ll engage in exercises that build core strength, improve posture, and increase muscle coordination. The sessions are conveniently available on your 23W app, allowing you to track your performance metrics and review the program in advance. This access prepares you mentally and physically for the workout and helps maintain a consistent and informed training routine.
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WELLNESS.WISDOM.WONDER.
Founder and Head Coach
Ange Drake
Membership Manager
Asha Khan
Studio Manager
Krystal Wall
Community Coordinator
Tarlee Leckie
​​Coach and Pilates Instructor
Jo Chard
Coach and Pilates Instructor
Filomena Perra
Coach and Weightlifting Specialist
Hayley Adams
Shared Care Nanny
Jenny Admas
Yoga Specialist
Maya Mills
Trusted by
Our Customers
It was my return back to 23W after a very long time!! I came in also with an injury and was able to participate safely and had a fabulous work out and feel better than ever!!! Good to be back
Susan M
Both the trainers were welcoming and all smiles. Other girls in the class were kind, cheering each other on.
Chelsea B
Ange is a wonderful trainer - she showed a true interest in my goals and has made me feel comfortable returning to the gym after quite some time.
Lauren V
I love that it is a women's only gym. Staff were very friendly. The creche was fantastic! I loved being able to work out while I could see that bub was also having a great time in the creche. She loved it too. It's the first time that I've left her with anyone that isn't family so I wasn't sure how it would go, but it went great, and I'm so glad that I can comfortably attend the gym now without having to worry about a babysitter!
Ozge T
The format of the session was fantastic, i.e. The perfect mix and placement of exercise. Also, the instructor and music were very motivating.
