23W Women's Fitness

Name a more perfect duo✨🤝

Just the 23W team doing what they do best!

PS we are currently looking for the next senior coach to join our team! Shoot us a DM to find out more!

Feeling stuck with nutrition? This is your sign...

“I know what to do, I just can't stick to it.”
"I start strong and fall off by week 3.”

If that's you, this 8-week challenge is your reset, expert seminars to sharpen your knowledge, a simple daily habit system to keep you consistent, and support, not shame.

🎉 AND THE WINNER IS… 🎉

A huge congratulations to Kylie Lord, our winner of the Move More May Challenge!

Over the past month, Kylie has shown incredible consistency, commitment, and dedication to moving more and making herself a priority!
As our winner, she’s taking home a 23W Prize Pack, a 1:1 Personal Training Session, and of course… some serious bragging rights 😎

We also want to give a massive shoutout to every single member who participated. Whether you completed every day, ticked off a few extra sessions, or simply made an effort to move more this month, you should be proud of yourself ❤️

The best part of these challenges isn’t the prizes… it’s seeing our community show up, support each other, and build healthy habits together 💕

Congratulations Kylie! 🎊

What. A. Weekend. 🔥

After kicking things off at Essendon yesterday, today was Preston’s turn and over 30 lifters stepped up to the platform to test their strength.

The best part? Seeing so many familiar faces returning to these events year after year. Members who have spent months chipping away at their lifts, refining technique, building confidence and showing up consistently. Watching them come back and hit bigger numbers than last time is exactly why we love these events.

Equally as exciting was seeing some of our newer members experience their very first Lifting Party. The nerves, the excitement, the adrenaline and then the realisation that they’re capable of far more than they thought.

There were PBs everywhere, huge cheers from the crowd, plenty of chalk in the air and enough support to make every lifter feel like a superstar.

We’ve put together a reel, but the truth is it doesn’t come close to capturing the atmosphere in the room. The energy, encouragement and genuine excitement for each other’s success is something you need to experience in person.

A huge congratulations to every single lifter across both studios this weekend. Whether you hit a PB, matched a previous best or simply had the courage to put yourself out there and have a crack, we’re incredibly proud of you.

And thanks to our head coach for such a smooth event!

Now… who’s joining us in November? 👀💪

maybe we do it on purpose🤭😜

We are loving the introduction of our new boxing class at 6am on Monday!!!

Remember, all fitness and skills welcome no partner needed!!

If your goal is strength, and you are looking for a group training option.... here are some simple checkpoints... 📋

Why are these needed? Not every group workout is created equal- here lies the difference between resistance and strength training

1. The weights never increase

If you’re using the same plates or dumbbells month after month, your body has likely already adapted to that load.

Strength requires progression. Learning how to train with a barbell means you can always progress!

2. You don’t track anything

If there is no record of what you lifted last week, it becomes very difficult to progressively overload the muscles.

Using an app or logbook takes away the guesswork!

3. Every set feels like cardio

If every set leaves you breathless and rushing, there may not be enough load or recovery to stimulate muscle growth.

Strength training requires both effort and recovery.

Bonus....
4. You finish exhausted… but not stronger

Sweat and fatigue can feel productive — but they aren’t the same as adaptation.

5. The workout is exactly the same every week

The body adapts quickly. Without variation or progression, results plateau.

This post is not designed to demonise body pump or Pilates, but know there place in your program!