Plus Fitness 24/7 Fitzroy

Need to optimize your gym sesh? Here's our expert tips.

1) Superset the opposite muscle group. Instead of waiting around between every set, simply work the opposite muscle group while you wait. Hamstring v quads, biceps v triceps, back v chest.
2) 45 minutes of training is enough if you're training hard + effectively. Longer training sessions= longer recovery and increased stress hormone cortisol.
3) Train with a mate or PT to increase performance. Nothing beats accountability for improving in the gym.
4) Sorry to say it but prioritize LEG DAYS. We can lift 2-4 times more with our legs than upper body, they're the powerhouse.

It's the glute training era for our gym ladies! See our top tips for growing glutes below 🍑

1) Glutes are a muscle like any other- they respond well to progressive overload (lifting heavy and increasing the weight over time).
2) Target them with big compound lifts like hip thrusts, squats, hack squats and lunges and isolation lifts like glute kick-backs (pictured).
3) Eat adequate calories and protein to support growth of your glutes.
4) We have our own specialty "glute corner" on level 2 at Plus Fitzroy with hamstring curl, hack squat, hip thrust machine and cables for glute kick backs!

Feeling flat, heavy or not yourself this Winter?

You're not alone and you don't have to stay there. Exercise is nature's most powerful antidepressant- scientifically proven to lift mood, reduce stress and fight anxiety and depression.

It's your time to Beat the Winter Blues with the Plus team- $0 Join fee and 5 Weeks free 💙

Need a reason to train this winter? Here's our top 4 👀

1) Beat the winter blues- fight anxiety and depression with exercise induced seratonin, endorphins and dopamine!
2) Even short bouts of exercise can enhance mood and reduce stress.
3) Who wants to train outdoors in this weather! Stay warm and cozy in the club 🔥
4) Boost immunity- beat those winter germs and stay healthy and energized.

See you in the club!