Like a lot of people, Lauren was very much on the fence when initially weighing up whether integrating strength into her existing training routine and goals would be the right decision.
So, she decided to give it a month, see how it goes, and take it from there.
But as a passionate runner with marathons and half-marathons already under her belt, she needed a bit more than a generic plan.
She needed personalised coaching and programming that adapted to the changing demands of her sport, racing schedule, and life.
Now, 12 months later, the consistency has paid off. By working closely with the coaching team, she’s not only hitting all-time running PBs, she’s also taking on new fitness challenges, and feeling the impact of being stronger, fitter, and more capable in everyday life.
HENCH
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Based beside St.
HENCH is the first and only gym in Belfast to teach strength training in small groups with members following their own personal programme using reserved equipment for each session without queues, sharing or gym hassle. Georges Market in the centre of Belfast, HENCH is the first and only gym in Belfast to teach strength training in small groups with members following their own personal programme using reserved equipment for each session without queues, sharing or gym hassle.
Paddy joined us in October with the aim of upping his game - both on the pitch and in life.
His goal was to rebuild after a challenging year and become the strongest, fittest version of himself to date, both physically and mentally.
Despite over a decade of gym experience already under his belt, he’s now blown past those original targets and entered new territory, making measurable progress every single week.
Bringing a growth mindset from the get-go, Paddy earned these results by treating his coaching sessions as non-negotiables, working closely with the coaching team, and committing to a personalised training programme that continues to evolve with him.
Rachel was 17 when she first came to HENCH, back when we were at College Street. Coach Damien gave her a few tips to get her on her strength journey, and she told us she’d be back in a few years when working with us properly was realistic.
True to her word, six years later Rachel started at HENCH. With a few extra reasons to get going that come with a career, and 18 months later she’s moving and feeling better than ever — having discovered a new relationship with exercise through her own hard work, with the coaching team in her corner.
08/05/2026
The perfect training plan on paper often falls short when it comes into contact with the real world.
Life doesn’t stop for lifting, and we advocate going in eyes-open to this. Ready to adjust and adapt the plan to fit your life.
You’ll see over the next slides that 2-3 hours of ‘proper’ strength training per week is more than enough to drive meaningful, life-changing results that compound over time.
Luke joined us almost a month to the day before shutting up shop for COVID.
The plan was to learn to train properly. To get the right programme, with the right support, to take on the challenge of building strength training into his lifestyle in order look and feel his best.
Unfortunate timing aside, he stayed the course and now years later is cruising along as OG with us - having worked with his coaches to overcome old sporting injuries and the increasing demands of a career as a professional - to integrate lifting into his lifestyle as as a thoroughly enjoyable part of it.
16/03/2026
From your first visit, or even after a decade+ with us, our goal above all else is making everyone feel welcome.
Ready to lift, ready to learn.
Because raising the bar just comes naturally when you feel right at home, and there’s both collective sense of accountability. The right environment.
And the right environment is the easiest way to shape your identity. Which in turn shapes your habits and helps you achieve even the loftiest of your goals.
11/03/2026
Whether you’re trying to lift the most weight possible, or trying to build the most muscle the type of exercises you choose (and their variations) matter.
In most cases, this matters more than working to a certain tempo (one-one-thousand-two-one-thousand).
More even your rest periods i.e. shorter supersets or powerlifter-length siestas.
But it matters much less than increasing the training stimulus gradually; whilst ensuring you’re getting your R&R to recover and adapt.
Less still than how often you train, how much you’re challenging yourself each set and the volume (sets times reps, roughly) of your workouts.
And finally way less than simply turning up, and getting stuck in line with the pact you originally made with yourself.
This is because meaningful results take time, consistency and a plan you can actually follow.
And in order to make world for your real life, this means building out a training plan that is realistic, enjoyable and flexible.
The rewards of getting this right is that you’ll find it more enjoyable, lean into it a bit harder. And enjoy it more still.
On paper this sounds easy, but seeing it through requires you to check in with yourself regularly, and exercising retraint when needed. A coach can help greatly with this, but you’re very much in the driving seat.
When someone eventually gets this right, they’re teeing themselves up for success over the long-term. But it’s a challenge which we relish when tailoring our programmes to our member’s lives.
09/03/2026
At the beginning of your lifting journey or when coming back from a break from training, your rate of adaptation will be high.
In layman’s, this means gains come easier.
But as you rack up more time under the bar, this rate of progress will slow down; as well as your perception of the returns VS the work you’re putting in.
Having an experienced coach in your corner or an individually designed programme really starts to shine when it comes to busting through these plateaus.
At HENCH we create a goal-specific programme for every person who walks through our doors, from beginner to advanced. Students to retirees.
The programme and support are aligned with the evolving goals/needs/schedule/preferences (and much more) of each person who entrusts us with their goals.
Are there still hiccups and bumps on the road? Of course.
But by controlling what we can, the journey is much smoother, and the wins big and small, can be enjoyed en route.
02/02/2026
Our team training in together to cap off a busy start to 2026 helping our crew get after their goals for the NY!
07/01/2026
Back with a bang into 2026. With our members and new joiners either building momentum or gathering steam.
In the year ahead, view it all as a work in progress and you’ll be free to commit, grow and enjoy the ride.
A stronger life is built one decision, one session and one day at a time.
Let’s do this 👊
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Address
10-14 Cromac Street
Belfast
BT28JL
Opening Hours
| Monday | 6am - 8pm |
| Tuesday | 6am - 8pm |
| Wednesday | 6am - 8pm |
| Thursday | 6am - 8pm |
| Friday | 6am - 8pm |
| Saturday | 9am - 1pm |