How It Works
We’ve used our years of experience and technical know-how to create a brand new formula that makes strength training accessible, and more importantly, work.
Welcome to a community where everyone’s doing their own thing, together.
Three 1-to-1 sessions in your first week
Forget gyms where you’re run through a program once and left on your own.
At VAMOS we take the time in your first week to really get to know you and your goals.
Build you the right program. And show you how to do it properly.
Exercises that relate to everyday life
Life is important. You need to train for it.
We help you build total body functional strength and balance for your everyday. From walking to playing with kids, doing the gardening or the sport you love.
Squatting, hinging, pushing and pulling. These 4 key movement patterns are the foundation of our programming philosophy.
A personalised & progressive training programme
Your training plan meets you wherever you’re at, giving you the consistency to get stronger and the variety to keep it interesting.
The specific exercises and intensity levels we prescribe you progress through 3 x 4-week blocks and get you 44% stronger in your first 12-week training phase.
Got Questions?
You book a 45-minute session in your own private cube and follow your personalised programme on a tablet. A coach is always on the floor to guide, correct and support you.
Yes. In your first week you’ll have 3 one-on-one sessions with your dedicated coach to walk you through your programme, exercises and cube set-up. After that, our coaches are still hands-on during every session to help.
Each session is 45 minutes. Enough time to train with purpose without feeling rushed or overwhelmed.
Your programme is designed specifically for your body and goals, based on your assessments in week one. It follows our proven strength training methodology and progresses every 4 weeks with coaches continually monitoring and adapting it as needed.
Bookings are made via our app. During your first week, we’ll walk you through downloading and using the app so you’re fully set up.
Yes. Your programme is available in the app so you can follow sessions remotely. If you plan to train off-site, our coaches can adjust your programme accordingly.
All good. Your programme is built to support those activities, not replace them. Strength training at VAMOS gives you the base to perform better, recover faster and stay injury-free in the things you enjoy doing.
Our programmes are structured in 12-week phases, made up of three 4-week progressive blocks. Your exercises and intensities change every 4 weeks, peaking in effort at week 12.
This approach ensures you build strength gradually and consistently and see clear progress over time.
To train at VAMOS you have to book into an exercise cube prior. This is done intentionally as part of your structured programme. It allows us to keep track of your training sessions and progress so we can continue building your strength gain.
Yes. We recommend 1-2 days between strength sessions to allow proper recovery and progression.
Our opening hours can differ slightly depending on our location. The below is a rough guide but its best to check out the individual location you will be training at here
Monday to Friday
5:30am – 8:00pm
Saturday
6:30am – 4:00pm
Sunday
7:30am – 12:30pm
