The Sports Hub Fowey

Think resting between sets means you're not working hard enough? Think again. 👇

Rest is an important part of your workout. It gives your muscles and cardiovascular system time to recover so you can perform your next set properly.

Getting enough rest can help you:

💪 Maintain good technique
🏋️ Lift with better quality
🔁 Perform more repetitions
⚡ Maintain your intensity
📈 Get more from your training

How much you need depends on what you're doing.

Generally:

🔥 Shorter rest → Muscular endurance & conditioning

🏋️ Moderate rest → Muscle growth & general strength

💪 Longer rest → Maximum strength & heavy lifting

There's no need to rush your rest just because you're in the gym. Give yourself enough time to be ready for the next set.

Not sure how long you should be resting? Speak to a member of the team—we'll be happy to help.

🏆 SEPTEMBER MONTHLY CHALLENGE IS HERE!

A new month means a new challenge! 👇

🔥 PLANK — MAX TIME

How long can you hold a strong, controlled plank?

Think you've got what it takes to make the leaderboard? Come and give it a go! 💪

But first… let's congratulate our Top 5 from August's Bear Hold Challenge! 🐻

🥇 1st Rob - 7m 30s
🥈 2nd Ken - 6m 30s
🥉 3rd Greer - 6m 10s
🏅 4th Laura - 5m
🏅 5th Ian - 4m 35s

👏 Congratulations to everyone who took part!

Think you can make the Top 5 this month?

Come and test your plank and see where you land on the leaderboard!

Speak to a member of the team if you'd like to take part or have any questions. 💪

Feeling nervous about going to the gym? You're not alone.

Almost everyone feels a little intimidated when they first start—but remember, everyone was a beginner once.

Here are a few ways to build confidence:

💪 Start small
Even one visit a week is a great place to begin.

📝 Have a simple plan
Knowing what you're going to do before you arrive can make your session feel much less overwhelming.

🤝 Remember everyone is focused on themselves
Most people are concentrating on their own workout, not watching yours.

🏋️ Ask for help
Our team is always happy to show you how to use equipment or answer any questions.

😊 Keep turning up
Confidence doesn't come before you start—it grows every time you walk through the door.

The hardest step is often the first one. Once you're here, you'll soon realise the gym is a welcoming place for people of all fitness levels.

If you're feeling unsure about getting started, speak to a member of the team. We'd be happy to show you around, answer your questions and help you feel confident in the gym.

🚨 NEW CLASSES AT THE SPORTS HUB! 🚨

We’re excited to bring you a new and improved class schedule! 🎉
From Monday 31st August!

We’ve heard you and understand just how much demand there is for more classes at The Sports Hub, so we’ve been working behind the scenes to bring you more variety and more opportunities to train. 💪

Whether you’re looking to get stronger, improve your fitness or try something new, there’s something for everyone!

📲 If you’d like more information on any of the classes listed, please don’t hesitate to get in touch or head over to the Glofox app to view each class in more detail.

⚠️ First come, first served — so get your place booked!

"How many reps should I be doing?"

It's one of the most common questions we get in the gym.

The truth is, it depends on your goal.

Generally speaking:

💪 1–5 reps → Focus on building maximum strength.

🏋️ 6–12 reps → Great for building muscle and increasing strength.

🔥 12–20+ reps → Ideal for improving muscular endurance.

Remember, these aren't strict rules—they're useful guidelines. Most people can benefit from training across different rep ranges depending on their goals and the exercises they're performing.

The most important thing is choosing a weight that challenges you while still allowing you to maintain good technique.

Train with purpose, stay consistent, and the results will follow.

Not sure which rep range is right for you? Speak to a member of the team—we'll be happy to help you train towards your goals.

CLASS SPOTLIGHT — CIRCUITS

Last week in CIRCUITS! 🔥

Here's a look at what we got up to in last week's CIRCUITS class.

We put the group through a full-body workout, working across 3 Mini Circuits:

💪 Upper body — overhead press, bent-over rows, press-ups & lateral raises

🦵 Lower body — squats, lunges, box jumps & wall sits

🔥 Core — bicycle crunches, dead bugs, planks & flutter kicks

The aim is to keep things varied while working on strength, cardiovascular fitness, coordination, balance and overall conditioning.

Every exercise can be adapted to suit your ability, so you can work at a level that's right for you while still getting a great challenge.

Suitable for all fitness levels with exercises adaptable to your ability.

📅 CIRCUITS — Tuesdays, 9:15am–10:15am

Fancy joining us for the next one? Speak to a member of the team to find out more!

Circuits is more than just cardio 🚴

This class combines weight training, conditioning and functional movement to challenge every aspect of fitness.

One session could include:
🏋️ Resistance training
⚡ Power exercises
💪 Core work

Designed to improve:
• Strength
• Endurance
• Balance
• Agility
• Coordination

Whether you’re new to classes or already training regularly, Circuits can be adapted to suit all fitness levels.

📍 Wednesdays
🕕 6:00pm – 7:00pm

Using a full range of motion can help you get more out of every exercise 👇

Moving through the complete range that you can control helps to:

💪 Develop strength throughout the movement

🤸 Improve flexibility and mobility

⚡ Improve exercise technique

🏋️ Get more from each repetition

Remember, quality always comes before quantity. Only work through a range of motion that you can perform with good control and technique.

CLASS SPOTLIGHT: HIIT

Last HIIT class we ran was a tough one! 🔥

It was a full-body workout focused on explosive movement, core control, coordination and cardiovascular fitness, combining jumping, crawling and core exercises.

The workout included:

• Forward Jumps
• Reverse Crunches
• Cross-Body Mountain Climbers
• Skater Jumps
• Dead Bugs
• Bear Crawls

A challenging mix designed to get the heart rate up while testing both strength and conditioning.

Think you could make it through this one?

HIIT | Mondays & Thursdays | 6:15–7:15pm

Come along and give it a go!

Think group exercise is only for experienced gym-goers? Think again 👇

Our classes are designed to suit a wide range of abilities.

Exercises can be:

⬇️ Regressed if you're just starting out

⬆️ Progressed if you're looking for more of a challenge

Whether you're new to exercise or have been training for years, our instructors will help you work at a level that's right for you.

Everyone starts somewhere—and everyone is welcome.

If you're not sure which class is right for you, speak to a member of the team—we'll help you find the best fit.