Build Strength, Improve Your Health and See Measurable Progress in Your First 28 Days
28 Day Strength Training Program for women 40+
What is it?
Our 28-day strength training programme is designed for busy women 40+ wanting to get stronger and feel healthier.
The program emphasises safe training techniques and introduces healthy habits in our St Peters studio.
The gym vibe is chilled and welcoming.
✓ Suitable for all fitness levels;
✓ Unlimited group training classes (max of 12 persons);
✓ Supportive and technique focused;
✓ 45-minutes time efficient workouts;
✓ 14 day money back guarantee;
✓ 4.9 Stars Google review;
✓ Hundreds of women coached since 2011.
Why we started this program.
Your Safety Comes First.
Before you join your first class, you'll attend a complimentary Welcome Session where we'll:
✅ Meet and introduce you to our coaches;
✅ Discuss your goals and training needs;
✅ Talk through any injuries, medical conditions or concerns;
✅ Complete a simple movement assessment;
✅ Ensure our programme is suitable for you;
✅ Recommend the best starting point for your training.
If we don't believe the programme is appropriate for you, we'll discuss alternative options. Your safety always comes first.
Do you feel the same way?
You struggled to stay consistent;
You find conventional gyms intimidating;
You want to feel stronger both mentally and physically;
You're short on time and need efficient workouts;
You want expert guidance and accountability.
If you can relate to these, our 28 day strength training program may be right for you.
What’s included in the 28 day strength training program?
✅ 2 × 45 mins small group PT sessions;
✅ Unlimited group training sessions (max of 12 persons per class);
✅ 2 x body composition assessments;
✅ Optional App habits and nutrition coaching;
✅ Unlimited coaches support throughout the program;
Your 28 days strength training journey
Here’s how you’ll progress in the first 4 weeks: 4 weeks..
Week 1 Build your foundation
✅ Attending your welcome session;
✅ Complete your initial movement and body composition assessment;
✅ Attend your first training sessions
✅ Learn fundamental lifting techniques;
✅ Improve your nutrition with simple practical habits;
Finish the week feeling you’ve accomplished something good for yourself .
Week 2 Build consistency
✅ Experience different classes;
✅ Apply recovery strategies and improve your energy;
✅ Meet new people and be part of a welcoming community;
✅ Feel your body adjusting positively to movement.
You will start to feel more energetic and maybe improvements in your mental wellness.
Week 3 Build momentum
✅ Become more confident in moving your body;
✅ Start to identify areas where you need more specific improvements;
✅ Discuss with your coach on areas to further improve your training and;
✅ Continue to improve your nutrition habits and recovery.
You will feel more confident in the way you move and maintain your training momentum with healthy habits.
Week 4 See your progress
✅ Measure your progress with your follow up assessment;
✅ Feel stronger and notice everyday task become easier;
✅ Establish healthy habits that can last a lifetime;
✅ Decide if you would like to continue training with us.
This is when many women start to experience meaningful improvements in the way they feel and perform.
Hear from our members
Member success and testimonials
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Victoria
Coach Victor creates a great vibe and more importantly a great workout with helpful corrections as needed. Really enjoyable Strength classes. Instructions were clear, format was great, music perfect for an early morning public holiday class, and everyone was in a nice relaxed mood.
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Tiziana
Love Primal fitness the strength training has really helped me a lot. Love the boxing and your support.
The Best! 5 stars.
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Kirsty
For my mental health, more than my physical health. Yes life is super busy for everyone, but there is honestly nothing more important than spending an hour a day prioritising your mental and physical health. You benefit and your whole family benefits! I was a miserable exhausted human, and since joining Primal I have a whole new lease of life and positive outlook!
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Emma
“I’ve learned to take it week by week and just stay as consistent as I can. I know results don’t happen instantly.”
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Madeline
SOOO GOOOOOD!! Love this class, the best way to start my weekend! Thanks Aloka 😁 Absolute killer!
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Burcak
I’m 60 yrs old and just completed the 28 day trial. "All the teachers are super professional, friendly and enthusiastic. It’s an intimate local gym with supportive community.
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Paula
I love the variety of classes that also allow me to work at my own pace and strength level. The atmosphere is so friendly and welcoming! I feel supported in every step of the way with my workouts, nutrition and fitness goals.
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Sepfora
The variety of exercises and equipment, some of which I had never done or seen before. The instructors were very friendly and gently encouraged me to push harder, always maintaining good form and safety.
Don't be scared. Everyone, trainers and participants are positive and want the best for you. You'll feel amazing after each workout and want more.
Primal NRG Fitness was named FINALIST:
-2026 Australian Small Business Awards
-2024 & 2025 Inner-west local business
Thank you to all our members, fans and community for supporting us! These awards have inspired Primal to continue helping our members achieve better health and fitness and be a valuable part of the St Peters and surrounding community.
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Yes. The majority of new starters have either had a lay off from regular exercise or are starting out for the first time. Your training can be accommodated to suit your level of fitness.
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Yes. Most people in our program have some recurring or long term injury or medical concern so you will not be alone there. We are able to modify, adjust, adapt and find alternatives for anything that may aggravate this area of concern.
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No. Everyone begins with a complimentary Welcome Session where we'll discuss your goals, complete a simple movement assessment and make sure the programme is suitable for you.
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our workout will be personalised, customised and tailored for your current level of fitness. For everyone starting out we start from scratch and have no expectations around your fitness so if you are a little concerned about it being ‘too hard’ then there is no need to worry. We normally have a handful of new starters each week and the vast majority of them would say their fitness is low so the workouts will always be representative of your current state.
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Absolutely! This 12 week program is designed for all fitness levels, including absolute beginners. This is why there will be a trainer with you every session and alongside you every step of the way. They will be there to help ensure you are doing everything safely, if we’re using equipment they will make sure it’s suitable for you, if there are modifications or adjustments needed for you they will provide personalised recommendations for you and finally they will make certain you are getting the most out of the program.
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Just a towel and water bottle, we have everything else you need.
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Nothing fancy, just normal active wear that you can move comfortably in and shoes with a flat sole that you would go for a walk in.
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We understand life’s happens! If you can’t attend your PT session, please inform your coach as soon as possible. Your coach will find an alternative day/time. PT schedules can be tight especially in the mornings, therefore rescheduling as soon as possible ensures you can train at an alternative day.
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7 out of 10 people who complete the trial choose to stay and continue training. There are several membership options to choose from. These include class and or combined with personal training. All membership options are pay as you go with no lock in contract, can be paused or cancelled at any time. Your coach will discuss the best membership for your needs.
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We can always extend your training to make up for the the time you’re away. During your absence, your trial will be paused, then reactivated upon your return. That way, you get to experience the full 28 days.
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Yes! This 28 day program is designed to not only improve your strength, but also to coach you on proper nutrition and recovery which will help you on your weight loss journey. With regards to weight/fat loss, there are many habits and training methods to learn and apply. This program will provide you with a good starting foundation.