Strength & Rehab Classes, led by physiotherapists and sports therapists
Small-group strength classes for people who want to get stronger with the reassurance of having a physiotherapist or sports therapist there to guide them. With a maximum of five people in each class, exercises can be adapted to your ability, injury history and individual needs.
Book a free 20-minute Discovery VisitNo obligation. Come and see the clinic, meet the team, and find out if the classes are right for you.
Our strength-training space
Classes take place in our dedicated training area at our physiotherapy clinic in Harborne, Birmingham, with a range of equipment that allows exercises to be adapted to different abilities and experience levels. It's a proper strength-training environment within the clinic, with the added reassurance of having a physiotherapist or sports therapist there to guide you.
With a maximum of five people in each class, there's time to give everyone individual attention. You don't need to plan your own programme, and you don't need to already know what you're doing.
Who are the classes for?
You don't need to be experienced with weights. The classes are designed for people who want to get stronger with the reassurance of having a physiotherapist or sports therapist there to guide them. Many members are new to strength training, and you don't need to have been a physiotherapy patient at the clinic before.
You've finished physiotherapy
You no longer need regular one-to-one treatment, but you want to keep building strength rather than managing it all on your own.
You're returning to strength training after an injury
You may have an old injury or concerns about what your body can cope with. Exercises can be adapted to your current level and progressed as you get stronger.
You want to support the activities you enjoy
Strength training complements activities like cycling, running, rugby, football, tennis and other sports.
You want structured strength training
You know strength training is something you should be doing, but you're unlikely to stick with it if you're left to plan it yourself at home or in a conventional gym.
Some people also use strength training to maintain muscle and bone strength as they get older. If you're over 60 and want to understand the principles first, our strength training guide for over 60s is a practical starting point. We also run Over 60s Strength Classes for people who want a class focused on this stage of life.
What happens during a class?
Each class lasts approximately one hour. The session is organised around five different movement patterns, with one person starting at each station so everyone is working on a different pattern at the same time.
Each station lasts approximately seven minutes. During that time you perform several sets of your exercise, resting between sets. When the seven minutes are finished, everyone rotates clockwise to the next station. By the end of the session, everyone has worked through all five movement patterns.
The aim isn’t to keep moving for seven minutes without stopping. You complete your sets, take the rest you need and then repeat before moving on to the next station.
The pattern for each session is: Work, Rest, Repeat, Rotate.
Movement patterns shown are illustrative. The specific exercises change between 12-week blocks.
Everyone works at their own level
Everyone at a station works on the same broad movement pattern, but they may be doing completely different exercises. Two people working on the same pattern might use different exercises or equipment because of differences in:
- Strength
- Experience
- Previous injuries
- Current symptoms or concerns
- Mobility or other limitations
- Current stage of progression
“The movement pattern is shared, but the exercise is tailored to the individual.”
Equipment commonly used in the classes includes dumbbells, kettlebells, Olympic bars, a cable machine and resistance bands. The equipment is simply the tool. What matters is that the exercise is right for you.
How you build strength
Classes run in 12-week blocks. Over the course of each block, resistance gradually increases and repetition ranges reduce as you get stronger. After 12 weeks, the programme changes to a different set of movement patterns and the progression starts again.
Start
Lighter resistance, 12 to 15 reps
Progress
Gradually increase resistance
Build
More strength and confidence
12 weeks
Heavier resistance, 3 to 6 reps
New block
New exercises and movement patterns
Joining part-way through a block
You don’t need to wait for the next 12-week block. If you join part-way through, you’ll be introduced to the movement patterns and given appropriate exercise variations for your current ability.
You start from your own level and progress from there. You are not expected to catch up with everyone else. If you're getting ready for a ski holiday, you might also enjoy our skiing preparation and strength exercise guide.
Current classes and membership
There are currently classes on Monday and Wednesday evenings. You choose the particular day and time that works for you, and your place is then reserved in that class. Both days follow the same overall programme structure. Maximum of five participants per class.
This timetable is for information only. Class places are arranged through the clinic, not booked directly online.
1 class per week
£65 / month
By Direct Debit
Your chosen class place is reserved for you each week.
2 classes per week
£120 / month
By Direct Debit
You can attend two regular classes each week. Choose two different class times from the available Strength & Rehab classes.
How to get started
You don't need to wait for the start of a new 12-week block. If you join part-way through, we'll introduce you to the current movement patterns and find the right exercise variations for your ability.
Book a free 20-minute Discovery Visit
Come and look around the clinic, meet us and discuss what you're looking for from the classes. If booking online, you can add a note saying you're interested in the Strength & Rehab Classes. You can also contact the reception team by phone or email.
Check that the classes are right for you
We'll discuss previous injuries, current ability, what you want to achieve, and whether the classes are appropriate. If they are, we'll help you choose a suitable class time. If you'd benefit from one-to-one physiotherapy first, we'll explain that with you.
Start at your own level
There's no need to wait for the next 12-week block. We'll introduce you to the current movement patterns, find appropriate exercise variations and start progressing from your own level. You don't need to catch up with existing members.
Frequently asked questions
No. Many members are new to the clinic and haven't been previous physiotherapy patients.
No. Many members are new to strength training, and there's no expectation that you already know what you're doing.
Yes. Exercises can be adapted to your current level, taking into account previous injuries, current symptoms and your stage of progression.
Yes. You don't need to wait for the next block. You'll be introduced to the current movement patterns and given appropriate exercise variations for your ability. You start from your own level and progress from there.
If you need to miss a session, you can make it up in another class that week if there's a space available.
Your membership reserves your place in your chosen weekly class. If you'd like to attend more than once a week, get in touch and we can discuss availability.
If we think you'd benefit from one-to-one physiotherapy before joining the classes, we'll explain that and discuss the next step with you.
A maximum of five participants per class.
Membership is rolling monthly with one month's notice to cancel.
Ready to get stronger?
Come and see the clinic, meet the team and find out whether the Strength & Rehab Classes are right for you. There’s no pressure and no obligation, just an honest conversation about what you’re looking for.
Book a free 20-minute Discovery VisitOr get in touch with the reception team by phone or email.