Intrepidus Strength & Conditioning

For so long, strength training ,and the systems that shape it ,have been largely influenced by men.

And so many women, whether they’re athletes or coaches, feel like they have to show up the same way just to be taken seriously.
But here’s the truth: we don’t have to fit that mould.

There’s more than one way to lead, to coach, and to grow in this space.

I’ve coached countless women who had never stepped foot in a gym.
They arrive nervous, unsure, doubting themselves — and over time, lifting weights and building strong bodies builds something even greater: inner confidence.

In this industry, women are still expected to prove themselves constantly BUT great coaching isn’t defined by your total or by your roster of lifters —
It’s about showing up for people. Listening. Teaching. Lifting others up.

That’s what motivates me — and I think that’s what sets women apart in this space.

We didn’t come here to be impressive.
We came here to make an impact.

We’re not here to be seen as powerful —
We’re here to help others feel powerful.

Intrepidus Aussie Reps 🇦🇺🦘

In just under 1 month’s time we have three ladies from Intrepidus set to hit the World Stage for the first time💪🏻 Competing at Sun City in South Africa at IPF Master’s Worlds our ladies will battle it out against the best of the best. The countdown is on…let’s bring it ladies 💪🏻💪🏻💪🏻 Thanks @zequali for the 📸

https://www.instagram.com/reel/C0fUZWxPso8/?igshid=N2ViNmM2MDRjNw==

Member Shout Out 🤩 Caitlin joined us in April this year experiencing chronic bilateral knee pain due to degeneration of her knee joints. She was facing surgery and her knees were a real daily pain which limited Caitlin doing any squats, kneeling or any knee dominant load. She found it uncomfortable just standing and moving through the day and looking after her 2 boys. Even simple daily movements like sitting and standing were problematic. Caitlin trained for over a month before she was comfortable to attempt some form of modified squatting and as you can see from the first video her range of motion was very limited and she lacked the confidence to allow her knees to even bend and travel forward so we used TRX assistance as a starting point to help to build the confidence in the squat movement pattern itself. As Caitlin’s confidence in her body grew and her fear reduced so did her body’s ability to bend the knee joint and we slowly increased Caitlin’s range of motion. Fast forward to December (6 months on) due to Caitlin’s perseverance and overall commitment to training she has now built up enough muscle and strength in her legs to allow her to squat much lower, her flare ups are less frequent AND her knees are now able to travel forward when she squats 🥳 Caitlin is now experiencing far less pain in her day to day life resulting in her being able to get up and down from the ground more easily which means she can play with her children and had an overall improved quality of life. Strength training is for EVERYONE. If you honour your body and start where you’re at and are patient enough to persevere when it feels like you are going nowhere and things feel tough it can be life changing 💪🏻

Congratulations to our client who competed in a Half Ironman this weekend in Busselton improving her time by 33 minutes 🤩

Liz is a seasoned runner and triathlete and Liz credits strength training for keeping her body strong and healthy to keep up with the demands that triathlon training places on her body.

“I might like sound like a broken record but, this strength training is a game changer for me. I improved 33 mins on last years 70.3 and improved in all three legs, most improvement on my run. Thanks for all the support in the gym, program on point, thanks coaches 🙏”
-Liz

Training and completing a half Ironman is no easy feat and we are in awe your mental toughness and commitment Liz 💪🏻👏🏻

Interesting segment on ABC Radio Perth discussing the importance of strength training for women as they head into perimenopause and beyond as a way to manage the symptoms of perimenopause and menopause and prevent disease as a result of the decline in eosteogen.

https://www.abc.net.au/listen/programs/perth-mornings/exercise-for-menopause/103099318?utm_campaign=abc_listen&utm_content=link&utm_medium=content_shared&utm_source=abc_liste

How to exercise your way through menopause - ABC listen Exercise physiologist Katie Stewart says exercise cab be like a powerful medicine for women going through menopause and peri-menopause.

Celebrating 10 years of Sharna

Sharna started training with founder in Kellie in 2013 as a mum with 2 young babies who wanted to get back into fitness post partum and get in shape for her 40th birthday the following year.

Over the last 10 years Sharna’s fitness journey has evolved from a mum trying to regain her fitness to an athlete who trains for performance.

Over the 10 years Sharna has competed in 10 powerlifting competitions, she took part in a gym photoshoot in 2016, she competed at her first powerlifting Nationals in 2022 and this year she achieved her best total to date making her the strongest she has been in her life (just 1 year shy of her 50th birthday).

Her achievements over the last 10 years are nothing short of amazing but they are also achievable goals for any woman who wants to put in the time and effort into themselves. Her results are a reflection of the strong, determined, hard working and committed person she is. Like all things in life there have been ups and downs throughout the course of this journey but Sharna has always stayed the course and ridden the highs and lows learning many lessons along the way to continue chipping away improving.

At Sharna’s first powerlifting comp in 2015 her best lifts were Squat: 70kg, Bench: 47.5kg and Deadlift: 100kg (Total 217.5kg). This weekend at Sharna’s 10th powerlifting comp Sharna placed 3rd overall with a 117.5kg squat, 55kg bench and 135kg deadlift. This resulted in her best total ever of 307.5kg (a 90kg improvement 🤩).

Thank you Sharna for your loyalty, for your trust and for listening (most of the time 😉). We look forward to seeing your growth and continued evolution over the next decade 💪🏻

Our ladies novice comp is this Sunday 💪🏻

If you want to see some strong women lift some heavy weights come on down to our gym at 43 Caledonian Ave, Maylands to check out the action.

It’s free for spectators to attend and we will have drinks and a sausage sizzle available for purchase on the day.

Uplift, Empower, and Lift Heavy 💪🏻

How you can use comparison as a tool for self improvement

We are often told that Comparison is the Thief of Joy but today I’m going to challenge this notion and discuss how comparison can be used effectively for self improvement.

In the world of strength sports the idea of comparison often stirs mixed emotions. Many athletes and coaches caution against comparing oneself to others, fearing it might breed envy or frustration.

Comparison with the intention of self improvement can be a powerful motivator and here’s how you can use it to benefit your own training:

1. Setting Personal Benchmarks
2. Learning from Others
3. Accountability
4. Healthy Competition
5. Goal Setting
6. Celebrating Progress
7. Building a Community
(See images for explanation of above points)

The key is to approach comparison through the lense of how it can make you better. If you approach it with a growth mindset, viewing it as a way to learn, grow, and achieve your own potential it can elevate your journey and help you to push your limits 💪🏻

We are just 6 weeks out from our Ladies Novice Competition on Sunday 5th of November.

For those of you preparing for your first powerlifting competition we have prepared some tips to help you make the most of the experience:

👉🏻Familiarise yourself with and understand the rules of the competition
👉🏻Emulate meet conditions in your training.
👉🏻Plan your attempts and start with a light opener.
👉🏻Plan your warmups and practice these jumps in training.
👉🏻Pack all your essentials and enough food to keep your energy up through the day.
👉🏻Listen carefully to the referees.
👉🏻Every lift is a lesson - keep learning and growing!

Your first powerlifting competition is a significant milestone, so approach it with enthusiasm and a willingness to learn. Lower your expectations and most of all have FUN 💪🏻

Are you someone who allows self doubt to creep into your thoughts when you train or when you compete? 💭

Limiting beliefs in powerlifting are negative thoughts or self-doubts that can hinder your progress and performance. They are self imposed barriers that can prevent you from reaching your full potential.

Here are some examples and how they can hold you back:

❌“I’m not strong enough to lift that weight.”This belief can stop you from attempting heavier weights, even if you have the physical strength to do so. It limits your progress because you’re not pushing your boundaries.
❌“I’ll never be as strong as ...”
Comparing yourself to others can lead to self-doubt and discourage you from focusing on your own improvement. It can make you feel like you’ll never measure up, affecting your willingness to put in the work.
❌“I can’t overcome this plateau.
”Believing that you’ve hit your peak and can’t progress further can lead to complacency. You may not seek new training methods or techniques to break through plateaus.
❌“I’m too old to get stronger.”
Age-related limiting beliefs can make you think that strength gains are only for the young. This can you from pursuing your goals.

To overcome these limiting beliefs, you need to challenge them with positive thoughts 💭

👉🏻Focus on your progress: Track your improvements, celebrate small victories, and set achievable goals to build confidence. Use each victory to prove to yourself that you are strong and capable of being better.
👉🏻Stop comparisons: Remember there is only one person who you can control and that is YOU. Instead of comparing yourself to others focus on your own growth and what you need to do to be better.
👉🏻Seek guidance: Consult with experienced coaches or mentors who can provide advice and support in addressing challenges.
👉🏻Visualise success: Picture yourself successfully lifting heavy weights and performing well in competitions. This can boost confidence and reduce anxiety.

If this sounds like you recognise that you may be someone who is limiting your potential. By recognising and challenging these limiting beliefs, you can break through these mental barriers and reach new heights 💪🏻

Registrations are now OPEN for what’s set to be the BIGGEST State Championship has ever seen! 🏆

Help us to make this event a success by signing up early. Your early registration will allow us plan the event schedule to ensure we have a smoothly run competition.

Volunteers are INTEGRAL to the success of this monumental event! We’re calling on all members of the APU WA community to lend a hand in making this championship unforgettable. If you can help please contact meet directors Casey or Jacob to be added to our volunteer shortlist.

Let's make this championship unforgettable! 💪

Event Info:
Date: 2 and 3rd December
Location: The Rise, Maylands
Classic and Equipped
All ages categories