Change House of Health

The foundation is set.
Now we build on it.

The GROW phase asked for control.
This next block asks for more.

More strength.
More load.
More trust in what your body can do.

BUILD starts tomorrow.
Your consistency is about to pay off.

THE GROW PHASE

This block is designed to challenge your strength from all angles, building control, power, and movement quality.

🔗 Tempo Reps – build time under tension, improve control, and strengthen weak positions.

🔗 Pause Reps – eliminate momentum, reinforce stability, and develop true strength at the bottom.

🔗 Speed Reps – train power and explosiveness to move heavy loads more efficiently.

Your week looks like this:
• Monday – Upper Body Strength
• Wednesday – Lower Body Strength
• Friday – Full Body Strength

Monday and Wednesday alternate each week to keep total volume balanced and ensure recovery across the upper and lower body.

It’s 3 weeks of foundation, intensity, and growth, setting the tone for everything to come.

Our 11-week training block 🚀
Built around GROW → BUILD → PERFORM

GROW: Nail the basics, move better, build confidence
BUILD: Add load, build strength & resilience
PERFORM: Power, speed, and intent
DELOAD: Reset & recover
TEST: See how far you’ve come

Everything you’re doing now sets you up for what’s next — trust the process & enjoy the wins.

Our founder, Pete, embodying what CHANGE is all about!

Show up, no matter the circumstances! Congratulations to all our members you completed over the weekend in Brisbane!

With 5 days notice and having never trained with his partner he pulled a 1:14:05 time!

All in. Always here at

Nervous to start? You’re not alone.

It’s normal to feel unsure (about the workout, about your fitness level, about walking into something new). But every member here once stood where you are now. And what they’ll tell you?

No one’s watching. No one’s judging.
You’ll be welcomed. You’ll find your pace.
And before long, you’ll realise: you belong here.

This isn’t just about fitness. It’s about finding your people.

Deload isn’t downtime, it’s strategic.

As explains, this week is all about reducing intensity and volume to give your body the space it needs to recover, adapt, and prepare for peak performance. It’s how we prevent injuries, avoid plateaus, and make sure you’re ready to give it your all in Testing Week.

Every phase in our programming is designed with intention and Deload is no exception.