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Pherform Female Specific Strength & Conditioning Gym Imagine a facility that became a second-home. Pherform is just this place.
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Pherform is a Female Specific Strength and Conditioning Gym who offers unparalleled quality coaching through group coaching and personal training. Pherform’s vision is at the very core of how we execute every minute, of every hour, of every day…

We empower and encourage you into becoming the strongest version of yourself – physically, emotionally and mentally. We are here to build community, to build confidence, to build mutual respect that we are all united in becoming our best selves, while having fun with our friends. Where you are surrounded by a diverse and insanely positive group of women who all support each other in developing a relationship with exercise that amplifies their confidence and ambition.

SUPPORTHER EVENT is officially FULL! 💗All 5 teams of 6 + their coaches are locked in and ready to take their fitness out...
26/10/2026

SUPPORTHER EVENT is officially FULL! 💗

All 5 teams of 6 + their coaches are locked in and ready to take their fitness outdoors for our 8th SUPPORTHER event.

And most importantly, together we’ve already raised over $14,000 for Phenomenally Pink helping provide access to breast ultrasound screening and supporting the fight against breast cancer.

But we’re not done yet.

Couldn’t get a spot at SUPPORTher this year? You can still be part of it.

💗 Buy a limited-edition SUPPORTher water bottle for $250 between now and November 7, and proceeds will go directly toward our fundraiser.

Every SUPPORTher participant will receive one, and now we’re opening them up to the rest of our community too.

So if you missed out on a spot or burpees outdoors just aren’t your thing 😏 this is your chance to support the cause, help us push that $14K even higher, and get a pretty awesome bottle while you’re at it.

Eight years of SUPPORTHER!
A full event.
An incredible community.
And one very important cause. 💗

Let’s see how much more we can raise by November 7.

Grab your bottle at Pherform and help us make an impact.

“I finally have muscles.” 💪YY came to Semi-Private Training new to strength training. she wanted to actually learn the m...
23/10/2026

“I finally have muscles.” 💪

YY came to Semi-Private Training new to strength training.

she wanted to actually learn the movements, not just get through reps.

Training consistently 2x a week for 3 months, her coaches have been tracking the proof: better strength, range and control on single-leg work, heavier dumbbells on upper body, and a 260% jump in her incline bench press training volume since August.

In her words: “I chose SPT because I wanted to prioritize and learn how to strength train in every session.”

Real muscle change builds over weeks and months, not days and SPT is built to get you there with the individualized coaching to match it. Two hours a week is all it takes to build strength, build muscle, and improve conditioning.

Curious what consistent, personalized coaching could do for you? Book your free intro call; link in bio.

What if you didn’t need to completely change the way you eat… but simply add a little more protein to what’s already on ...
22/10/2026

What if you didn’t need to completely change the way you eat… but simply add a little more protein to what’s already on your plate? 👀

An extra 10g at breakfast.
Another 10g at lunch.
A slightly bigger protein serving at dinner.

Those small additions can make a BIG difference over the course of your day because here’s something that’s easy to forget: the protein you eat isn’t reserved for your muscles.

Once protein is digested into amino acids, your body uses them for essential processes throughout the body, including making enzymes, hormones and other proteins, supporting tissues, and maintaining normal physiological function.

Muscle is competing for those amino acids too.

So if you’re consistently under-eating protein, there may simply be less available to support muscle protein synthesis and recovery no matter how hard you’re training.

That’s why we encourage our women to think beyond just “having some protein” at each meal and start asking:

How much protein am I actually getting?

Use the graphic above 👆 to see what 20g vs 30g vs 40g of protein can look like on your plate.

Research suggests roughly 1.6g per kilo of body weight, specifically for women going through perimenopause.

And remember: you don’t have to overhaul your diet overnight. Sometimes it’s simply about adding a little more to each meal.

Want some ideas to make that easier?

DM us PROTEIN and we’ll send you our High Protein Recipe Guide for FREE 💪

Strong is better together 💪👯‍♀️That moment when you look over at your friend mid-set and you both know exactly what the ...
16/10/2026

Strong is better together 💪👯‍♀️

That moment when you look over at your friend mid-set and you both know exactly what the other is thinking…

“We can go heavier.” 😏💪

“Happy to be on this strong journey with a friend.” — Jess

Because sometimes the best part of training with your bestie is having someone beside you who reminds you that you’re stronger than you think. 🫶

Why Goal Setting Matters 🎯The cards you see here are our 90-Day Goal Cards. Every member receives one as part of their G...
06/10/2026

Why Goal Setting Matters 🎯

The cards you see here are our 90-Day Goal Cards. Every member receives one as part of their Goal Strategy Session.

They’re a simple reminder of what you’re working towards, why it matters, and what you’re focusing on over the next 90 days.

Because training is only one part of your health journey. Knowing what you’re working towards AND having a plan to get there is just as important.

During your first 90 days at Pherform, we meet with you every 30 days to set goals, build the right habits and make adjustments along the way. After that, we sit down every 90 days to reflect, reset and decide what comes next.

And these goals aren’t always about what happens inside the gym.

We’ve seen members use these sessions to work towards marathon PRs, make nutrition changes that lead to body recomposition, build stronger deadlifts, improve consistency and create healthier habits outside the gym.

The members who take advantage of these sessions have seen some incredible progress, often because they’ve taken the time to step back, get clear on what they want, and create a strategy to get there. But it adds an extra layer of accountability; speak your goals out loud!

Your Goal Strategy Sessions are included in your membership, so use them.

Your next 90 days are going to happen either way.

What do you want to have achieved by the end of them?

Our 8 week program is not another fix. It’s not another cycle of going “all in” only to start over again.It’s eight week...
05/10/2026

Our 8 week program is not another fix.
It’s not another cycle of going “all in” only to start over again.

It’s eight weeks to learn how to train, understand your body, build strength and create habits you can actually take with you.

‌It’s the exact program most of our members started with, and it showed them what help should feel and look like.

**Our next 8 Week Program starts October 19.**

🐣 **Early Bird ends October 5.**

If you’re ready to change your relationship with training this should be your time.

02/10/2026

Strength training isn’t a hobby to our members; it’s a way of life.

And it betters their lives in so many ways.

How strong is your pull?We talk a lot about getting women stronger in the squat and deadlift.But what about your pulling...
01/10/2026

How strong is your pull?

We talk a lot about getting women stronger in the squat and deadlift.

But what about your pulling strength?

The Prone Bench Row is one of the main movements in our 26-week LIFTHER training cycle and eventually, we want you moving some serious weight.

Why?

Because training toward a heavy 1RM isn’t just about saying “look how much I can lift.”

It gives us an objective measure of strength (a number we can put a pulse on) and teaches your body to produce high levels of force.

And your back deserves to be trained for strength, not just “tone.”

A strong pull means developing your lats, upper back, rear shoulders, arms and grip ; all the muscles that help you lift, carry, pull and support a strong upper body.

The prone position also takes away a lot of the momentum you can use in a standing row. Chest stays supported. Body stays still. Your back has to do the work.

Over 26 weeks, we progressively build the movement — technique → volume → load → strength giving you the opportunity to see what your body is actually capable of.

Because there’s something pretty powerful about picking up a weight that once felt impossible.

How heavy can you pull?

You might surprise yourself. 💪

You do NOT need to do 30 squats after every meal. 😂But there is a good reason why moving after you eat can be beneficial...
30/09/2026

You do NOT need to do 30 squats after every meal. 😂

But there is a good reason why moving after you eat can be beneficial.

When we eat carbohydrates, blood glucose naturally rises. Our pancreas releases insulin, which helps move that glucose out of the bloodstream and into our cells.

But here’s the cool part: contracting your muscles also increases their uptake of glucose.

So simply getting your muscles working after a meal can help your body clear glucose from the bloodstream more efficiently and reduce the post-meal glucose response.

And no, you don’t need a special exercise, a glucose monitor or an elaborate “blood sugar hack.”

🚶 Go for a 10–15 minute walk
🪜 Take the stairs
🏋️ Do a few squats
🚲 Jump on a bike
🐕 Walk the dog
🧹 Even doing some housework counts

Research has shown that even short bouts of light movement after eating can make a difference.
And an important reminder: a rise in blood glucose after eating is NORMAL. We’re not trying to flatten every glucose spike or be afraid of carbohydrates.

The bigger takeaway is much simpler:
Eat your food. Use your muscles. Move more throughout the day.

Your body is pretty good at doing the rest. 💪

Save this one as your reminder to take a little post-meal stroll. 🚶‍♀️

24/09/2026

You don’t need to have it figured out.

You just need to believe it’s possible for you.

You just need 8 weeks.

The first step to learning how to strength train isn’t a perfect plan. It’s booking in.

Our next 8-Week Program starts this October.

It’s built for women who are ready to believe this is possible for them, before anything else.

If that’s you this is your next step. 👇

Booking in is the first step. Everything else, we’ll teach you.

📅 Starts October 19
⏳ early bird pricing ends October 5.
8 spots left.

What’s included:
- Group Class Coaching
- Progressive Training Program
- Strategy Goal Sessions
- Daily accountability
- Progress tracking
- WhatsApp community

Over 90% of our members who joined this program previously went on to join a membership because for the first time they finally got consistent.

Send us a DM to know more.

Address

5/F LKF29, 29 Wyndham Street
Hong Kong
0000

Opening Hours

Monday 06:00 - 21:00
Tuesday 06:00 - 21:00
Wednesday 06:00 - 21:00
Thursday 06:00 - 21:00
Friday 06:00 - 21:00
Saturday 08:00 - 01:30

Telephone

+85293869557

Website

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