Stronger Every Phase

The Power of Strength Training at TONIQ

At TONIQ, we believe that strength is built progressively—and with purpose. That’s why our training program runs in 16-week blocks, broken down into four distinct 4-week phases. Each phase builds on the last to help you get stronger, move better and feel more powerful with every workout.

No matter when you start, our programming meets you where you are—because strength has no timeline, only progress.

Phase 1: Building the Base

We kick off the first phase of our Stronger classes by focusing on foundations. Expect higher reps and a mix of single-sided movements that challenge your balance, improve stability, and help you stay injury-free.

This base phase is all about creating a strong platform—so when it’s time to lift heavier or move faster, your body is ready.

Phase 2: Hypertrophy – Muscle Building

As we move into our hypertrophy phase, we start introducing more compound lifts like squats and deadlifts. For beginners, this is your time to learn proper form and technique. For more experienced clients, it’s a chance to refine, progress, and build confidence with heavier loads.

Alongside the main lifts, we incorporate accessory movements to support posture, core stability, and balance—essential for injury prevention and functional strength.

Phase 3: Strength Gains

In Phase 3, it’s time to lift heavy (safely, of course). We focus on key compound lifts that allow you to measure and celebrate your progress. Whether it’s adding weight to your deadlift or improving your bench press, this phase is about building raw strength—and feeling empowered while doing it.

There’s something incredibly satisfying about lifting heavy. It’s a reminder of what your body is capable of—and it’s a massive confidence booster, too.

Phase 4: Power – Where It All Comes Together

The final phase is a favourite in the TONIQ community: the Power Phase. This is where things get explosive. Think jumps, ball slams, fast-paced cardio bursts, and banded power movements. It’s dynamic, fun, and designed to push your limits.

Each session follows a structure:

• Movement A: A heavy lift performed for 3–5 reps.

• Movement B: An explosive power move immediately after.

• You’ll rotate through stations with four sets at each.
  

This combination trains your nervous system to react quickly, improves coordination and agility, and leaves you feeling supercharged.

What If I Join Mid-Phase?

No worries! Our program is designed to be adaptable. Whether you're a complete beginner or have been training for years, our expert coaches will modify movements to suit your level and goals. You’ll always feel challenged, supported, and set up for success—no matter the phase we’re in.

When to Catch a Stronger Class?

• Tuesdays & Thursdays: Dedicated Stronger sessions

• Saturdays: We incorporate elements of Stronger into our Burn sessions—perfect if you miss a weekday

Why Strength Training Matters (for Everyone)?

For Women

Strength training helps build lean muscle, boost metabolism, and support hormonal balance. It’s also key to preventing osteoporosis and promoting mental wellbeing. Forget the myth that lifting makes women bulky—strength training makes you feel strong, energised, and in control.

For Men

It’s a powerful tool to maintain muscle mass, bone density, and testosterone levels as you age. It sharpens mental focus, improves posture, and boosts long-term vitality. Strength training is more than just a physical boost—it’s a mindset shift.

Why We Train With Power Moves?

Explosive exercises—like jumps, sprints, and slams—aren’t just fun (although they really are). They enhance reaction time, improve cardiovascular fitness, and teach your body to move with intention and speed. They also help you reconnect with your body’s natural energy in a way that’s both grounding and invigorating.

Just ask any of our clients—the power phase is often the highlight of their week.

Ready to Feel Stronger?

Whether you're looking to build muscle, improve your energy, or just feel better in your body—our Stronger program is for you. Come try a session and see what all the fuss is about.

At TONIQ, it’s not just about lifting weights.

It’s about lifting your entire life.

CLICK HERE to learn more about our group training classes.