Strength training

A strength training gym in Taren Point, Sutherland Shire. For people who want a non-commercial gym that is not crowded with competition spec equipment from $17 per week

A 24 hour gym for strength training

Gym in Taren Point, Sutherland Shire for strength training, powerlifting and bodybuilding
Gym in Taren Point, Sutherland Shire for strength training
Gym in Taren Point, Sutherland Shire for bodybuilding
Gym in Taren Point, Sutherland Shire for powerlifting
Strength training gym in Taren Point

Strength training gym
in Taren Point

Want an alternative to the big commercial gyms? SPC Performance Lab is a strength training gym with a non-crowded, chilled-out, ego-free environment. 

It has a community of people using strength training to become stronger versions of themselves which is run by someone who genuinely enjoys helping people to get stronger and look better. 

Our gym near Sutherland includes competition-grade equipment and most machines you’ll typically find in big commercial gyms but without the crowds. We have no-contract memberships and offer a free gym trial, so you can try us out to see if the gym is a fit for you. There is a strict member cap to avoid overcrowding. SPC is ideal for anyone who; 

  • Wants to get educated on how to strength train properly
  • Seeking a strength training program specific to your needs that will actually get you towards your goals
  • Interested in learning how to lift properly to minimise injuries
  • Overcome nagging injuries or pain which may be preventing you from doing things you enjoy or bothering your daily life
  • Looking to get stronger whilst improving your physique
  • Want to transform your body by losing fat, gaining muscle, and achieving better shape
  • Need help growing overall muscle mass
  • Looking for assistance to overcome strength plateaus
  • Want to learn how to manage training fatigue
  • Would like to learn proper exercise technique, especially on barbell movements (squat, bench press, dead-lift, overhead press)
  • Need accountability and weekly coaching reviews to ensure you’re staying on track with your goals 
  • Are thinking about competing in power-lifting and need help/advice
  • Require somewhere that has proper strength training equipment
  • Want to train in a facility that has a community of lifters who have similar training goals as you 

 

Paul Attard is the founder of this strength training gym in Taren Point and has been an active powerlifting competitor and bodybuilder who enjoys helping others achieve their strength goals – including both beginners and experienced powerlifters. He actively encourages an open, inclusive gym environment for all experience levels. 

SPC Performance Lab is a custom-built strength and powerlifting gym in Taren Point, Sutherland Shire, open 24 hours a day, 7 days a week.

Try our gym for $0
no strings attached

SPC Performance Lab Taren Point Gym for powerlifting

Do strength training
in Taren Point

Our gym is open 24-7, so you can train at our facility whenever you like. One-on-one or online coaching is available, including having a strength training program and nutrition advice created specifically to suit your goals. The ethos behind SPC Performance Lab is to provide a non-commercial strength training facility where people come to build better versions of themselves.

We focus on strength training as opposed to typical cardio or gym classes because;

  • It has objective measurements like adding weight to the bar to visually see your progress which can enhance your self-efficacy and motivation. This increases the likelihood that you’ll continue to train over the long term.
  • Strength training has a greater effect on improving your body’s appearance due to increased muscle mass. This is opposed to cardio-based training, which is not optimal for adding muscle or improving your physique
  • We can easily progressively overload your training to ensure you’re progressing. Traditional gym classes typically do not measure your previous performances, thus, have no way to see if you’re getting stronger and gaining muscle
  • Improves your ability to perform daily life tasks without getting as tired due to increased overall work capacity and strength. As you get stronger, daily tasks will not be as tiring as you use a smaller relative percentage of your work capacity because your total strength has increased.
  • Includes all the health benefits that cardio exercise can provide but with the additional gain of building lean muscle tissue.
  • You’ll get strong and jacked. Cardio isn’t going to make you strong and jacked.

 

All the strength training programs we create are evidence-based; with advice that uses a holistic view of your goals & current training regime, we can help with all facets of training. Furthermore, nutrition advice can be provided to optimise muscle gain, lose body fat and maximise strength.

Beginners
Recreation
Experienced
Competition

A strength training gym for any experience level

Our strength training services are available to anyone, whether you are a beginner, advanced gym user, competitor, non-competitor, child, or adult. Coaching focuses on using an evidence-based approach, utilising information from up-to-date exercise science literature to ensure you receive effective strength training coaching. 

We always get asked these types of questions

  • What are the benefits of strength training?
  • How do you combine bodybuilding with strength training?
  • How can I transfer from general strength training into my first power-lifting competition?
 

We can help you with all of those questions and more. Forget about the big commercial gyms in the Sutherland Shire. If you are interested in strength training, search for gyms that cater to this type of training with a supportive community. You will enjoy training more and will be working out with like-minded individuals. Additionally, you will not need to wait to use equipment and deal with people taking selfies.

Training programs, coaching & nutrition advice are provided based on the individual rather than delivered in a generic one size fits all program. We want you to achieve your goals. Whether this is to improve your performance, get bigger, lift more weight, or just to look good.

Our strength and powerlifting gym in Taren Point provides a welcoming, inclusive experience for men and women of all ages who want to get stronger. Your gym membership gives you access to our head coach and founder, Paul Attard. You can talk directly to a qualified exercise scientist eager to answer any questions about your training, nutrition, technique, gym gear, or how to use the equipment properly.

SPC Performance Lab It is a community of strength trainees who like to learn and have a laugh while getting stronger using weight training. Our 24-hour strength training gym has members from Taren Point, Cronulla, Sutherland and other suburbs around the Sutherland Shire for all types of experience levels.

Gym in Taren Point, Sutherland Shire for bodybuilding

Strength gym
open 24 hours

We are open 24 hours a day, 7 days a week so that you can train anytime. We can create strength training programs to improve your physique, lifting technique, and overall strength.

However, you do not need to be coached to train at this gym. You can use the gym freely. Some people do their own training programs, while others opt for one-on-one or online coaching.

  • TRAIN AT THE GYM

  • GET ONLINE TRAINING
  • ONE ON ONE TRAINING

  • BESPOKE PROGRAMS

Below are seventeen topics that come to mind for people who want help with their strength training goals. There are definitely more, and we are happy to answer any questions, whether it is about a long-term powerlifting training program or how powerlifting training works

  1. Specific strength – How to Improve strength on specific lifts like the squat, bench press, and dead-lift
  2. Technique – Learn proper exercise technique, especially on barbell movements like the squat, bench press, dead-lift, and overhead press
  3. Accountability – Benefit from weekly coaching check-ins to ensure you are staying on track with your goals
  4. Injury prevention / work around injuries – Overcome or work around injuries and persistent discomfort in areas like shoulders, knees, lower back, and hips
  5. How to overcome training plateaus – if you are feeling stuck and not getting anywhere
  6. Increase your rate of progress – if it’s going slower than expected
  7. Not seeing the expected results – in your strength or physique and don’t know where the problem(s) are or how to fix them
  8. Conflicting information – Training and nutrition information is saturated online, and it can be hard to know what information is accurate. Confused about what to do because of conflicting information? Our coaching is evidenced based using up-to-date exercise science literature. Our head coach Paul Attard holds multiple exercise science degrees and believes it’s important to educate clients so they understand why they are doing things instead of just following orders.
  9. Not gaining muscle due to diet issues – We can help calculate people’s calorie and macro intake to optimise muscle gain
  10. Trouble getting more defined / better body shape – This can be a combination of optimising someone’s nutrition and training program so they can build muscle and become leaner to see the built muscle hiding underneath the body fat
  11. Not getting stronger – This can be a combination of fixing someone’s training program, lifting technique, managing fatigue and diet adjustments
  12. Not seeing progress on the squat, bench press and deadlift and/or overall powerlifting performance – Same as the previous point, a combination of fixing someone’s training program, lifting technique, managing fatigue and diet adjustments
  13. Getting a program designed specific to the person and their unique situation – We combine information gathered from years of training experience, current exercise science literature, and previously working with hundreds of clients to design effective training programs
  14. Difficult to find university qualified / evidenced-based coach with real-world lifting experience – Our head coach, Paul Attard, holds 3 exercise science degrees, has competed in numerous power-lifting and bodybuilding competitions and once held an Australian dead-lift record. He applies real-world experience with theoretical knowledge to provide you with the best results he can
  15. You want to find a coach who teaches you how to train properly and learn proper lifting technique, not just get a ‘workout’ like what you might get from a traditional personal trainer in a commercial gym
  16. How to still train if you have an injury and potentially make progress – There are many ways to work around an injury, and not training at all is typically highly suggested against. If you’ve seen a physio or doctor and they said you should stop training or to have a rest, come in for a chat, and we might be able to come up with some solutions to help you make gains while recovering from an injury
  17. Don’t know what calories/macros you should be consuming for your goals and needs – We can calculate someone’s nutritional needs along with regular nutrition/calorie monitoring and tracking for purposes of getting stronger and increasing performance, improving body composition, building muscle and/or losing body fat

Benefits of strength training at our gym

Increased Strength

Strength training is a highly effective way to build strength, muscle size and work capacity. Resistance training stresses your muscles so they can adapt and become stronger. Increasing strength can have numerous benefits, such as performing everyday tasks more easily, improving sports performance, reducing injury risk and chronic diseases and positively affecting mental health and well-being.

Muscle Mass and Definition

Strength training is effective for building muscle mass. As muscles are progressively overloaded from repeated training sessions, the size of the muscle cells will eventually grow to give a more muscular-looking physique. After a significant amount of muscle is built, reducing one’s body fat typically results in having a more defined-looking physique.

Injury reduction

Injuries commonly occur from doing ‘too much, too soon’. Areas of the body may be subjected to acute or repeated stress which exceeds its tolerance, eventually resulting in pain. Strength training can increase muscle and connective tissue tolerance so your body is better prepared to handle stress. As a result, stronger muscles and connective tissues may be more injury-resistant.

Bone Health

Strength training can help improve bone density and reduce the risk of osteoporosis and fractures. Weight-bearing exercises, such as squats and lunges, stress the bones, which stimulates them to become stronger and denser over time.

Functional Fitness

Strength training enhances your ability to perform daily activities and improves overall functional fitness. It can improve your balance, work capacity, and coordination, making tasks like lifting heavy objects, climbing stairs, or carrying groceries easier.

Confidence and Mental Well-being

Strength training not only provides physical benefits but also contributes to mental well-being. Progressing and seeing improvements in your strength and physique can boost your confidence and self-esteem. Strength training has also been shown to help manage anxiety, depression and reduce stress.

Get help with strength training at our gym

As one of the best strength training strength gyms in Taren Point, Sutherland Shire, we are one of the best-equipped facilities to train in. We adhere to a strict non-ego gym environment welcoming beginners and competing power-lifters.

Head training coach and owner Paul Attard founded this powerlifting gym in Taren Point. Paul has experience coaching power-lifters, bodybuilders, general strength trainees and beginners one-on-one, online and in small groups.

He is a qualified coach with;

  • Masters of Exercise and Sports Science (Strength & Conditioning)
  • Bachelor of Exercise and Sports Science Honours (First Class Honours)
  • Bachelor of Exercise and Sports Science
  • Multi-winner in powerlifting competitions
  • Multi-winner in bodybuilding competitions
Small group personal training in Taren Point Sutherland Shire Sydney
Join our strength training gym

A strength training gym with great facilities

Whether you are a beginner gym-goer or an experienced lifter, our strength training gym in Taren Point will provide a welcoming experience.

As part of your gym membership, you can interact with our head coach, Paul Attard, a qualified exercise scientist who is always eager to answer any questions you may have about your exercises or nutrition.

We are a community of strength trainers who like to learn and have a laugh while getting stronger by weight training. Our 24-hour strength training gym in Taren Point, Sutherland Shire welcomes everyone and all experience levels. 

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24/7 Access

Train anytime you like, we are always open and ready for you.

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Qualified

Run by an experienced & qualified training coach.

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Modern equipment

All the training equipment you could wish for to train with.

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Training & Coaching

Choose from a range of training and coaching programs.

24 hour 7 days a week strength training gym

SPC Performance Lab is a strength training gym located in Taren Point in the Sutherland Shire with 24 hour access, 7 days a week.

  • Free parking.
  • Free weight equipment, including competition-spec combo racks, barbells and calibrated weight plates
  • Resistance training machines that complement free weight training.
  • Non-ego / non-intimidating training environment.
  • Strict member cap to avoid overcrowding.
  • No waiting for equipment
  • No feeling pressured in having to rush your workout due to people waiting to use your equipment
  • Plenty of racks to squat and bench press
  • Kitchen and shower facilities.
  • Stereo and TV that members can play their own music and videos
 

 

Our strength training gym is fully fitted out with competition-standard powerlifting equipment, including deadlifting platforms, squat racks, and benches. We also have a range of accessory-type machines and equipment to assist with improving strength, powerlifting performance and gaining muscle. Our combo racks, calibrated Rogue plates, and powerlifting barbells meet competition standards and are ideal for those currently or looking to compete in power-lifting. At SPC Performance Lab, we aim to provide a welcoming and non-intimidating gym to all our members.

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  • 5 x Samtek combo racks
  • 2 x Samtek powerlifting barbells
  • 2 x Rogue Power-Bars
  • 800kg+ Rogue calibrated plates
  • Powerlifting competition lifting platform
  • 5 x Olympic barbells
  • 2 x Safety squat bars
  • Buffalo (bent) barbell
  • Deadlift barbell (Goliath)
  • Thick grip barbell (48mm barbell diameter)
  • Trap dead-lift bar
  • Ez curl bar
  • 1 x Deadlift platform
  • 1 x Squat rack / cage
  • 1 x Bench press
  • 2 x Incline / decline / flat bench
  • 1 x IPF spec flat bench
  • 3 x Lat pulldowns
  • 2 x Seated cable rows
  • Chest supported commercial back row
  • Plate loaded lat pulldown
  • Cable crossover
  • Seal/prone row bench
  • Assisted chin-up machine
  • Chest fly/rear delt combo machine
  • Hammer strength chest press
  • Precor incline press
  • Lying plate loaded chest press
  • Preacher bicep curl
  • Hyper extension
  • Hamstring curl
  • Leg extension
  • Leg press
  • Glute ham developer
  • Belt squat
  • Pendulum squat
  • Dumbbells up to 50kg 
  • 3 x fractional plates set (0.25, 0.5, 0.75, 1kg)
  • Rogue echo airbike
  • Spin bike 
  • Mobility equipment + resistance bands

Strength training
gym pricing

Whether you are a beginner gym-goer or an experienced lifter, our 24-hour gym in Taren Point will provide a welcoming experience in strength training. As part of your gym membership, you can interact with our head coach, Paul Attard, a qualified exercise scientist who is always eager to answer any questions you may have about your training, lifting technique or nutrition.
24 7 gym access icon

24/7 Access

Train anytime you like, we are always open and ready for you.

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Kitchen & Shower

Prep a meal, get changed or have a shower before leaving.

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No Fees

Forget those crappy fees, we keep it simple to be a member.

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No contracts

We keep things simple, gym memberships with no contracts.

CASUAL

Gym access
No commitment
$ 15 per visit
  • Train casually
  • 24/7 access
  • Cancel anytime

7 DAY PASS

Gym access
No commitment
$ 30 per pass
  • Train casually
  • 24/7 access
  • Unlimited use

WEEKLY

Gym access
No commitment
$ 20
88
per week
  • No start fees
  • No exit fees
  • Cancel anytime

ANNUAL

Gym access
12 month commitment
$ 17
88
per week
  • No start fees
  • No exit fees
  • Cancel anytime

ANNUAL

Gym access
12 month upfront
$ 884 per year
  • No start fees
  • No exit fees
  • Cancel anytime
SAVE $45

Frequently asked questions

Confused on how to implement strength training with bodybuilding? We can help you do both. Our training approach is “let’s make you strong like a powerlifter whilst looking jacked like a bodybuilder”

Strength training:

Muscular strength is the ability to generate force against an external force/object. Increasing strength involves multiple factors – Muscle mass, neurological changes and movement familiarity. Strength is specific to the stress imposed, including the rep range and exercise being performed. For example, if you train using 5 repetitions on a squat, you will get better at doing 5 repetitions on a squat. Yes, there is strength carryover to repetitions and exercises outside of what’s being performed, but the specific rep range and exercise being performed will achieve the most significant strength improvements.

To improve strength, load on the bar matters more than volume (how many sets have been performed). If someone wants to increase their strength, some training should involve using heavier training intensities (5 repetitions and below). However, this does not mean all training should be performed using heavy loads. Lifting heavy can be very fatiguing, so a balance must strike between performing enough heavy training to optimise strength adaptions but not too much so that a lifter cannot recover adequately for the next training session. Likewise, it was previously mentioned that muscle mass can contribute to increasing strength. Therefore, allocating some training volume to exercises aimed at maximising muscle gains that are performed with >5 repetitions will likely be optimal for maximising strength.

Bodybuilding:

Bodybuilding involves performing resistance training to achieve proportional maximal gain across all muscle groups. When preparing for a competition, athletes generally diet for 3-6 months to drastically reduce body fat whilst resistance training to prevent loss of lean muscle tissue.

The primary factor contributing to increasing muscle size appears to be mechanical tension. This means stressing the muscle through resistance training so the muscles experience tension. This tension then causes a cascade of reactions, eventually increasing muscle size (hypertrophy). The muscles will progressively need to undergo greater tension over time to continue building muscle (progressive overload).

To maximise muscle gains, the primary training variable appears to be volume (total amount of sets a muscle is exposed to). It is suggested that a dose-response relationship exists between training volume and hypertrophy, whereby higher training volumes lead to more muscle gain (up to a point). There is a point where training volume is too high whereby muscle gains will either plateau (no further gains for an increase in volume) or reduce. The optimal amount of training volume to maximise muscle gain is individual dependent and there is no one right amount for each person. But a general ballpark figure to optimise muscle gain is suggested to be 10-20 sets per muscle group per week.

Unlike strength, the load on the bar is less important for muscle gain, so long as the set is taken to an adequate amount of effort (proximity to failure). A wide range of repetitions can be performed to enhance muscle size (5-30 repetitions), using an effort that is approx. 4 or less repetitions shy of failure. Current research suggests there is no difference in muscle gains when performing sets between 5-30 repetitions, so long as the set is taken close or to failure. Whereas for strength, performing sets that are 5 repetitions and under appears to be more effective for improving strength.

Although training for strength/powerlifting and muscle size/bodybuilding is a little different, there are also many similarities that carry over between the goals. It is definitely possible to train for both goals, and it does not have to be an ‘on or off switch’ where you only train for one and not the other. Furthermore, competing in body building and power-lifting is not unrealistic. If you want to train for aesthetics, strength, or both, we can create training programs specific to your needs and wants. Our head coach Paul has theoretical knowledge and competition in both powerlifting and bodybuilding (shiny oily body included).