fit20 Auckland Albany

AIM FOR THE MINIMUM

That is right, sometimes doing more is less!

If you are looking to make 2026 the year you finally get to work on your health in a consistent and sustainable way, here is a simple way to ensure you meet your goal: Aim for the minimum!

Published in the New York Times " How little exercise you can get away with "

The fit20 training is mentioned as

"Research shows that so long as you are pushing to maximum effort as little as one set per muscle group is enough to get meaningful strength gains and improve your longevity!"

At fit20 we train once per week for 20 minutes, always on appointment with a Personal Trainer.

You don't need to do more, just the minimum as a weekly sustainable habit and you have set yourself up for good health.

Crush those fitness and health goals in 2026!

How Little Exercise Can You Get Away With? (Gift Article) Getting in shape can be easier, and faster, than you might expect.

Does fit20 Improve Your Fitness?

People sometimes ask: Does fit20 training also improve your fitness?

The simple answer: Absolutely!
The more detailed answer: There are two types of fitness — general transferable fitness and activity-specific fitness.
fit20 training builds strong general fitness: more muscle mass, greater strength, better coordination, better endurance and improved metabolic fitness — how efficiently your body produces and uses energy. This kind of fitness is transferable to many everyday activities: climbing stairs, cycling, carrying groceries, dancing, walking, sports — you name it!
But if you want to become good at something like running, you also need running-specific fitness: technical skill, coordination, muscular endurance in your legs, adaptation of tendons and joints, and often mental focus. That requires practice within that specific context. Activity-specific fitness does not transfer easily to other forms of exercise.

Push to the Limit
It’s always great to have science confirm once again how effective fit20 really is. A study published in Biology of Sport compared two types of strength training: high volume (many repetitions per exercise) versus low volume (a single high-intensity set to muscle failure).
Which group achieved the best results? The group that performed one high-intensity set 🤩. They pushed to the limit—until they truly couldn’t go any further and the muscles were completely exhausted: muscle failure.
More is not better. It’s not about endless reps, but about one focused, intense effort where you go all out. The results from the 14,690 fit20 participants in the fit20 study had already proven this—just like the thousands of people around the world who go all out at fit20 every single week 👏!

Fit20 Client Spotlight:

Congratulations to our amazing client Judy who has completed 300 sessions at Fit20.

We are so proud of the progress you have made during your time with us. Your dedication and consistency has been very inspiring to see.

We are excited to be a part of this journey with you.

A Workout You Can Stick To.

Imagine a workout that really works. For everyone. A workout that truly makes your muscles stronger—not just a little, but 50% to 60% stronger. Scientifically proven in the largest movement study ever conducted.
A workout that also gives you an excellent foundation of fitness. One that is completely safe—no heavy weights dropping on your foot, no pulled muscles, no injuries. A workout that takes just 20 minutes. Once a week. No need to shower or change clothes because you don’t sweat.
A workout where you’re trained personally, professionally, and with a smile. Where your progress is tracked every session. Where you get real-time visual feedback on your technique. A workout you always show up for—because you have an appointment.
A workout you can stick to. For life.
Wouldn’t you start right away and never stop? 😍

It only takes 20 minutes per week....

Visit our website for more information:
https://www.fit20.com/nz/our-mission

Feel Good Instead of Stressed!

Feeling stressed by everything happening in the world? fit20 can help!

Fit20 training has a stress-reducing effect. Here’s how it works: During the workout, your body experiences short-term physical stress. You push your body hard in a short amount of time. Afterward, that stress quickly decreases, and your body releases ‘feel-good’ chemicals that promote relaxation and well-being. That’s why you often sleep better after training, feel less stressed, and experience an improved mood.
The short-term physical stress during training also helps reduce chronic stress. It trains your body to recover faster from stress peaks, preventing them from lingering and becoming chronic. Your body ‘practices’ this recovery process during and after fit20 training. This way, fit20 makes you more stress-resistant and resilient!

Take good care of your muscles!

From around the age of 30, you gradually begin to lose muscle mass and strength 😬. That loss accelerates as you get older. If you do nothing, you could lose up to half of your muscle mass by the time you're 70.
Naturally, you don’t want to lose those multitasking life-extenders. But in our muscle-unfriendly world, that loss tends to happen on its own. So take good care of your muscles—so they can take good care of you.
Your muscles love to move, especially through walking. But what they really crave is pushing to the limit—done in a safe way, of course. That’s exactly why they love fit20 training 🤩: a safe way to deliver just-beyond-maximum effort. As a result, everyone gets significantly stronger with fit20 training—even if you’re over 70 (or even 80 or 90)!

One of our star client!

Patsy joined the fit20 training with one goal in mind, "to get stronger." She was diagnosed with Parkinson's disease as of February 2025 but has been experiencing it for number of years.

She has decided to improve her physical health and made the decision to join Fit20 at the end of March 2025. The last few months, she has drastically improved her strength and has gone up in her weights with good form. Patsy has a great mindset and always turns up to her session with a positive attitude and with the intention to get better every week.

We are excited and looking forward to being a part of her journey!

Who do you know that can benefit from the Fit20 training?

Visit our website for more information:
https://www.fit20.com/nz/home

The magic pill💊

Imagine there was a pill that significantly reduced your risk of the most common diseases, such as diabetes, cardiovascular disease, cancer, and osteoporosis. A pill that adds years to your life.
A pill that gives you more energy. That makes life more fun 😁. That protects your learning ability and memory. That helps you sleep well. That relieves back pain. That improves your body composition.
A pill that increases your resilience and reduces depressive symptoms. That helps you cope better with stress. That strengthens your immune system. That improves your posture. And even rejuvenates you at a genetic level 🤩.
A pill with no side effects, no prescription needed. One you only have to take once a week—and it even boosts your mood! You wouldn’t hesitate for a second to take it, would you?

Do you do fit20? Then you’re already taking that pill 🥰! Not doing fit20 yet? This “pill” works for everyone, regardless of age or fitness level!

You're never too old for strength training!

Strong muscles are the foundation of a healthy and vital life at any age. They do much more than just provide balance and mobility. Muscle strength plays a crucial role in regulating blood sugar levels, reducing the risk of diabetes. Additionally, muscle mass supports a healthy heart and blood vessels, helps reduce inflammation, and protects against conditions such as cognitive decline and even certain types of cancer. Strong muscles also lower the risk of falls and speed up recovery from illness or injury.

For older adults, this means that strength training not only helps maintain independence for longer but also contributes to a more energetic and happier life. At fit20, you train in a scientifically proven way—safe, effective, and achievable. Even at an advanced age, you can start and experience the tremendous benefits that strong muscles provide. No wonder there are so many fit20 champions over 80!

What is sarcopenia again?

What is sarcopenia again? The decline in muscle mass, muscle strength and muscle quality that occurs automatically. Eventually, you lose about 40% of your muscle mass and muscle strength between the ages of 25 and 80. Unless you take good care of your muscles. And that is a good idea because sarcopenia is associated with a lot of health problems: cardiovascular disease, diabetes, various cancers, dementia, osteoporosis, depression, lowered immunity and obesity to name but a few.
Sarcopenia occurs primarily in muscle fibre type 2, say 'the sprinter type Usain Bolt'. Unless you do a lot of sprinting yourself you rarely use type 2. If you do the fit20 training you use type 2 towards the end of every exercise, when things get serious! Type 2 tires quickly and needs a lot of time to recover. That's why at fit20 we train once a week.
We usually see sarcopenia first in the abdominal muscles and the anterior part of the thigh muscles. You train both muscle groups naturally during fit20. On the Abdominals, the Leg Press and the Abduction.
Your muscle strength increases enormously by doing the fit20 training. Up to 60%. As long as you keep doing fit20, you maintain that increase. That’s why fit20 is super important and good for everything!