Online Strength Coaching for Busy Adults Who Want to Get Stronger, Improve Their Physique, and Feel Confident
Evidence-based strength coaching for people who want professional guidance, clearer structure, and an effective plan for steady progress
Led by university-qualified coaches with master’s degrees in exercise science and physiotherapy.
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Personalised Programming - In-depth Technique Feedback
- Nutrition Guidance and Accountability
- Structured Progression
Online Strength Coaching
Who Online Strength Coaching Is Best Suited To
SPC Performance Lab offers evidence-based online strength training for people who want structure, guidance, and a clear plan to increase strength, lifting technique and body composition.
You may be looking to:
- Get stronger and build muscle
- Improve lifting technique
- Break through a plateau
- Follow a structured, evidence-based program
- See clear progress in your strength and physique
- Train more effectively without wasting time
But might be struggling with:
- Not knowing what program to follow
- Feeling stuck and unsure what to change
- Technique issues you cannot identify on your own
- Conflicting information online
- Programming that feels random or ineffective
- Poor fatigue, recovery, or progression management
Online Strength Coaching
What’s Included With Online Strength Coaching
01
Weekly Check-Ins, Programming, Nutrition, and Technique Analysis
- Weekly online check-ins to review your training, recovery, and progress
- Custom strength training program built around your goals, schedule, and weak points
- Detailed technique analysis on your main lifts and key accessory work
- Nutrition guidance to support performance, recovery, and body composition
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Individualised Strength Training Program
- Programming built around your current strength level, goals, and life schedule
- Exercise selection based on your weak points, technical needs, and training history
- Training volume and intensity matched to your recovery capacity
- Program updates based on performance, fatigue, and adaptations over time
03
Detailed Technique Coaching
- Detailed technical coaching on your main lifts and accessory work
- Cues adapted to your specific constraints and experience level
- Help identifying the technical errors that are holding your progress back or reducing movement efficiency
- Clear lift-specific cues to focus on when training on your own
04
Progress Tracking and Programming Adjustments
- Track your main lifts, accessories, and key performance markers over time
- Monitor performance trends instead of guessing what is working
- Coach reviews your progress and adjusts training when needed
- Programming modified based on fatigue, sticking points, and performance trends
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05
Bodyweight and Nutrition Guidance
- Guidance around bodyweight direction based on your goals and training phase
- Nutrition support to help performance, recovery, and body composition
- Calorie and macro guidance where needed
- Simple nutrition strategies that fit real life and support training progress
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Evidence-Based Strength Coaching
- Coaching from university-qualified coaches with real lifting and coaching experience
- Programming based on evidence-based strength training principles
- Technical recommendations grounded in biomechanics and real-world coaching application
- Training decisions explained clearly so you understand the why behind the plan
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Ongoing Contact and Coach Support
- Unlimited contact with your coach for questions, updates, and training feedback
- Get support when lifts feel off, recovery drops, or life affects training
- Ask for clarification on technique cues, programming changes, or exercise substitutions
- Stay supported between check-ins instead of being left to figure things out on your own
Online Strength Coaching
Typical Online Coaching Check In
Online check in videos can vary in length. Generally, they range from 7 to 30 minutes depending on how much help the client needs, the questions they ask, and their experience level.
Online Strength Coaching Pricing
Online Strength Coaching Pricing Options
Choose the online strength coaching option that best suits the level of feedback, programming, and support you need.
Online Strength Coaching
- Weekly check in with your coach
- Strength training program reviewed and adjusted weekly
- Bodyweight and nutrition guidance reviewed weekly
- Unlimited text support with your coach
- Detailed technique feedback on your lifts
- Exercise technique video library
- University-qualified coach with a master’s degree in exercise science or related field
Monthly Online Strength Coaching
- 4-week strength training program with progressions
- Monthly check in with your coach
- Nutrition guidance reviewed monthly where needed
- Unlimited text support with your coach
- Ask your coach questions whenever needed
- Send lifting videos for technique feedback whenever needed
- University-qualified coach with a master’s degree in exercise science or related field
In-Depth Online Technique Review
- Send through videos of your lifts. Multiple angles preferred
- In-depth breakdown of the technical errors in your lift
- In-depth video reply explaining what to work on to improve your lift
- Written technique cue summary you can use in the gym
Client Reviews
Client Experiences With Coaching
Our Results Commitment
Follow the program for 12 weeks and, if we do not deliver measurable progress, we will refund you.
To qualify, you need to:
- Attend your sessions or submit your weekly check-ins
- Complete at least 85% of your training
- Follow your nutrition plan consistently
If there is no measurable improvement in strength, body composition, or exercise technique after 12 weeks, you get your money back.
If you do your part and we do not deliver, that is on us.
Experienced coaches with strong academic and practical backgrounds
SPC Performance Lab coaching combines high-level qualifications, practical coaching experience, and clear, evidence-based programming. The goal is to help you build strength, improve body composition, refine technique, and make consistent progress with a plan that fits your life
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Paul Attard, MExerSc, BExSSc(Hons)
Owner & Head Coach of SPC Performance Lab
Paul Attard is the owner and head coach of SPC Performance Lab. Since 2014, he has coached clients ranging from beginners wanting to build strength, improve body composition, and learn proper technique through to competitive powerlifters and bodybuilders. His coaching is structured, sustainable, and focused on helping clients build confidence while educating them in training and nutrition.
Qualifications and experience
- Bachelor of Exercise and Sports Science
- Bachelor of Exercise and Sports Science, First Class Honours
- Master of Exercise Science, Strength and Conditioning
- WNBF Men’s Overall Natural Bodybuilding Winner
- Previous U59kg Australian Deadlift Record, 223.5kg
- Full time coaching since 2014
Jason Sicat, M. Phty, B.ExPhys
Full time Physiotherapist & Strength Coach
Jason combines strength coaching with his full-time work as a physiotherapist. He helps clients build strength, improve body composition, lift safely, and train around pain or injury. He works with everyone from beginners and recreational lifters through to powerlifters in competition prep.
Qualifications and experience
- 2023 Master of Physiotherapy, University of Sydney
- 2020 Bachelor of Exercise Physiology, UNSW
- U74kg National Level Powerlifting Athlete, IPF
- 2025 U74kg 3rd Place Australian Bench Only Nationals
- 2025 Paragon Open I Best Overall Male
- 2025 City Strength HQ Open XXIII Best Overall Male Runner Up
Book a free coaching consultation to talk through your goals, training background, and what type of support would suit you best.
Book Your Free Coaching ConsultationContact SPC Performance Lab
Get In Touch
Contact Details
Reach out by email, phone, WhatsApp, or get directions to the gym using the map.
Start With a Free Strength Coaching Consultation
If you want help getting stronger, improving lifting technique, building more structure into your training, or figuring out the best next step for your strength goals, book a free coaching consultation and we can talk through your current training, lifting background, perceived problems, and the best coaching option for you.
Book Your Free Coaching ConsultationNo pressure. Just a chat to see if one on one strength coaching is the right fit for you.
Online Strength Coaching FAQs
At SPC Performance Lab, online strength coaching is designed for lifters who want evidence-based programming, detailed technique feedback, nutrition guidance where needed, and ongoing coach support to help them keep progressing. Whether your goal is to increase strength, improve body composition, break through a plateau, or simply train with more confidence and direction, online strength coaching gives you a more personalised system for making progress without wasting time on random or ineffective training.