It was once widely believed that cardio training was the only way to improve body composition. We now know that strength training’s impact on muscle mass and enhanced metabolic rate is a huge ally of cardio in achieving a healthy body composition to help fend off the danger and even help manage chronic diseases such as type 2 diabetes, cardiovascular diseases, and arthritis.

A secret super-power of doing strength training and getting stronger is the enhancement of mental well-being – reducing anxiety, boosting self-esteem, confidence and sharpening cognitive function. Read more about the benefits of strength training


Also known as resistance or weight training, strength training is a form of physical exercise focusing on increasing muscular strength, power, and endurance. It involves performing exercises or movements that target specific or multiple muscle groups simultaneously, with the primary goal being to progressively overload the muscles, causing them to adapt and become stronger over time.

Strength training typically involves external resistance, such as free weights (dumbbells, barbells), weight machines, resistance bands, or bodyweight exercises.

The resistance provided by these tools challenges the muscles, causing microscopic damage to the muscle fibres. During the recovery and rest, the muscles repair and rebuild, increasing strength and muscle growth.

Each VAMOS location has 8 identical Workout Cubes, separated by walls to create private training spaces. Each Cube is kitted out with everything you need to follow your bespoke training plan:

    • Dumbbells 
    • Barbell and plates 
    • Kettlebells 
    • Medicine balls 
    • Adjustable bench 
    • Rig to mount barbell
    • Dual pulley cable for full ‘machine’ like capability 
    • Overhead bar for pull-up variations and TRX mounting  

We’d like to invite you to tell us a little more about yourself, your current activity level and your goals before you come in for a free assessment, which includes a 1-on-1 consultation with one of our Strength Coaches