Strength training coaching online

Online strength coaching is a personalised coaching service suitable for beginner and experienced lifters.

Online strength training coaching

Get online strength training coaching online

Online strength coaching is a personalised coaching service suitable for beginner and experienced lifters. Online coaching will assist you in getting stronger, looking better, and overcoming training plateaus.

Coaching includes regular check-ins to assess your lifting technique and provides very detailed feedback via video reply. On-going training program adjustments, lifting technique analysis and nutrition recommendations are provided according to your progress, individual response, and needs.

Weekly strength coaching is very detailed and will give you the tools to become a better and stronger lifter.

Online strength coaching is ideal for anyone who;

  • Wants to get educated on how to strength train and/or improve your physique efficiently
  • Seeking a training program specific to your needs that will get you towards your strength and physique goals
  • Interested in learning how to squat, bench press, dead-lift and other exercises to minimise injuries
  • Have goals of increasing 1RM strength on the squat, bench press & deadlift
  • Want help to grow your overall muscle mass
  • 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
  • Looking for assistance to overcome strength plateaus
  • Want to learn how to manage training fatigue
  • Looking to reduce body fat whilst maintaining your strength
  • Would like to learn efficient lifting technique on the squat, bench press, dead-lift and/or overhead press
  • Need accountability and weekly coaching reviews to ensure you’re staying on track with your goals 
  • Are thinking about competing in a power-lifting competition and need help/advice or a program to suit
  • Want to improve upon your previous PRs

An experienced online strength training coach

As one of Australia’s leading online powerlifting coaches, SPC Performance Lab was founded by owner Paul Attard. He has been coaching since 2014, helping powerlifters and recreational lifters and has personally competed in both power-lifting and body-building.

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
  • Previous open men’s Australian dead-lift record holder
Small group personal training in Taren Point Sutherland Shire Sydney
Online strength coaching to improve lifting technique

Who is online strength training coaching suited to?

Recreational strength trainers, beginners looking to do their first power-lifting competition, or experienced athletes wanting to improve on their performance. 

Getting strength training coaching online is also suited to those looking to improve their physique, such as building muscle and reducing body fat while getting stronger. Any physique goals you have can be discussed during a consult.

Get strength training coaching online in Australia

Online strength training coaching pricing

 

Online coaching uses a weekly check-in system to help you get stronger and improve your physique. 

Step 1 – A free consultation will be required so your coach can learn about you, your needs, and your goals. This information will be used to design your initial training program and nutrition recommendations.

Step 2 – From the information collected during the consult, your training program + nutrition recommendations will be designed specifically for you. You will also receive introduction videos covering your program, why it is made the way it is and initial technique adjustments on the squat, bench press, deadlift and overhead press.

Step 3 – You will begin your program and send a weekly update on an allocated day each week. This will involve sending;

  • Videos of your technique on the main competition lifts and any other exercises you may want help with
  • Training program logs with repetitions performed, weight used (loads usually are provided to you to follow), and RPEs.
  • Food intake logged in a tracking sheet (protein, carbs and fats + fasted body weights)
  • A question sheet asking information such as how your week went, sleep, stress, and any issues you may have had, etc.
 

Step 4 – Your coach will review the information sent, send a recorded video reply analysing your technique, and provide feedback/changes. The video will also cover any training program and nutrition changes made. Your coach will update the following week of training and weights, RPEs and any other changes that need to be made according to your feedback and progress.

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Accountability

Weekly check-ins to track your progress and keep you on track

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Experienced

University-qualified online coach and power-lifting competitor

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24/7 Support

Send questions anytime and expect a reply within the same day

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Customised

All coaching and programs are individualised to the person

ONLINE

Coaching
$ 75 per week
  • Personalised lifting program
  • Personal 1 hour session
  • Macro tracking sheet
  • Nutritional advice
  • Unlimited Q&A
  • Weekly check in (excercise, stress, sleep quality, injuries etc)
  • Video analysis of lifts
  • Powerlifting competition prep (optional)
  • Gym access ($10 per week)

IN PERSON

Coaching
$ 105 per week
  • Personalised lifting program
  • Personal 1 hour session
  • Macro tracking sheet
  • Nutritional advice
  • Unlimited Q&A
  • X
  • X
  • X
  • Powerlifting competition prep (optional)
  • Gym access ($10 per week)

SMALL GROUP

Coaching
$ 70 per week
  • Personalised lifting program
  • Personal 1 hour session
  • Macro tracking sheet
  • Nutritional advice
  • Unlimited Q&A
  • X
  • X
  • X
  • Powerlifting competition prep (optional)
  • Gym access ($10 per week)

TECHNIQUE

Coaching
$ 105 per session
  • Personalised technique analysis
  • Personal 1 hour session
  • Error analysis
  • Technique improvement
  • Fix technique errors
  • Improve efficiency of technique
  • Learn to lift safely
  • Pain workarounds
  • Personal cues & feedback
  • X

Strength training coaching options

Online coaching via video call

Online

Online strength coaching is perfect for those that live far away or don’t require face-to-face sessions. Online coaching is best suited for those with some strength training experience and who have a basic idea of how to perform main barbell lifts.

Online coaching includes:

  • Personalised strength training program that is updated weekly
  • Macronutrient recommendations and tracking
  • Video feedback on all main lifts (squat, bench press, deadlift and overhead press)
  • Training program and nutrition updates are included in the weekly cost.
  • Unlimited Q&A direct to your coach
1 on 1 Powerlifting coaching in Taren Point Sydney

In Person

One-on-one coaching is suitable for those that need weekly in-person guidance. The reasons could be (not limited to):

  • Want to learn or improve technique on all barbell lifts (squats, bench press, deadlift and overhead shoulder press) and other strength exercises
  • Need structure and a program to follow which is specific to your needs
  • Interested in increasing your strength on the main barbell lifts
  • Considering competing in powerlifting
  • Overcome training plateaus
  • Want to improve your physique (lose body fat and/or gain muscle) whilst improving your strength
 

One-on-one coaching includes:

  • Weekly 1-hour coaching session
  • Personalised training program that is updated weekly
  • Macronutrient recommendations and tracking
  • Lifting technique analysis and refinement
  • 60-minute session
  • No training minimum
Small group personal strength training in Taren Point Sutherland Shire

Small group

Semi-private strength coaching is suitable for individuals looking for group personal training. Group coaching comes with the same inclusions as one-on-one training.

Each group member will need to attend a FREE consultation before starting. Everyone will have their own training program and exercise cues to follow. This is not a group class where everyone follows the same program. It is individualised but within a group.

The semi-private coaching includes:

  • Weekly 60 – 75 minutes coaching sessions (maximum 4 people)
  • Personalised training program that is updated every week
  • Macronutrient recommendations and tracking
  • Lifting technique analysis and refinement
  • Training programs and nutrition updates are included in the weekly cost. 
  • This is NOT a one size fits all session where everyone does the same thing. Training and technique cues need to be individualised to each person to maximise progression.
Fitness coaching in Taren Point Sydney

Technique only

Technique coaching is a one-off session for those that are looking to refine their main barbell lifts. 

The technique session can help identify errors and movement inefficiencies in your technique, which may be limiting the amount of weight you are lifting.

The technique coaching includes:

  • 1-hour technique coaching session
  • Individualised cues to take away
  • Extra time can be organised if required

 

Frequently asked questions about online strength training coaching

Online strength coaching is a personalised coaching service suitable for beginner and experienced lifters. Online coaching will assist you in getting stronger, looking better, and overcoming training plateaus.

Coaching includes regular check-ins to assess your lifting technique and provides very detailed feedback via video reply. On-going training program adjustments, lifting technique analysis and nutrition recommendations are provided according to your progress, individual response, and needs.
Weekly strength coaching is very detailed and will give you the tools to become a better and stronger lifter.


Online strength coaching is ideal for anyone who;

  • Wants to get educated on how to strength train and/or improve your physique efficiently
  • Seeking a training program specific to your needs that will get you towards your strength and physique goals
  • Interested in learning how to squat, bench press, dead-lift and other exercises to minimise injuries
  • Have goals of increasing 1RM strength on the squat, bench press & deadlift
  • Want help to grow your overall muscle mass
  • 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
  • Looking for assistance to overcome strength plateaus
  • Want to learn how to manage training fatigue
  • Looking to reduce body fat whilst maintaining your strength
  • Would like to learn efficient lifting technique on the squat, bench press, dead-lift and/or overhead press
  • Need accountability and weekly coaching reviews to ensure you’re staying on track with your goals
  • Are thinking about competing in a power-lifting competition and need help/advice or a program to suit
  • Want to improve upon your previous PRs

Online strength training coaching prices start from $75 inc gst per week for a 1 hour session.

At SPC Performance Lab, we offer face-to-face coaching sessions and online coaching. All our coaching options are contract-free, meaning you can cancel at any time.

Our coaching packages have no minimum time requirement and are contract-free. You can cancel at any time, no questions asked.

No, our coaching services are available to anyone from or outside of SPC Performance Lab. However, if you are interested in online coaching, you can receive a discounted gym membership as part of your weekly coaching.

The fitness landscape has evolved considerably, offering innovative ways to pursue health and wellness goals. One of the most transformative trends in the fitness world is the rise of online coaching. This method has redefined how individuals receive fitness guidance and has several unique advantages when compared to traditional in-person coaching and self-directed training. You can choose a coach that is literally on the other side of the country, another state or suburb. You might also get busy and can’t make it to the gym but want to keep your training routine in place so you can fill in the gaps with online sessions. This is why people get online coaching;.

1. Convenience and Flexibility:

Online strength training coaching eliminates the need for a physical presence at the gym or training facility. This level of convenience is particularly appealing to those with busy schedules, irregular working hours, or geographical limitations. With the guidance of an online coach, individuals can engage in workouts at a time that suits them best, allowing for better integration into their daily routines.

2. Personalised Approach:

While traditional methods of fitness training often involve generic programs, online strength training coaching offers a highly personalised approach. Through detailed questionnaires, assessments, and communication, online coaches gain a deep understanding of each individual’s goals, fitness level, and limitations. This information is then used to create a tailored workout and nutrition plan that aligns with the individual’s unique needs and objectives.

3. Access to Expertise:

Online coaching opens the doors to a global network of fitness professionals, enabling individuals to work with coaches who specialise in their specific goals, whether it’s powerlifting, bodybuilding, or functional fitness. This access to a diverse range of expertise might not be possible within a local setting.

4. Accountability and Support:

One of the challenges with self-directed training is the lack of accountability. Traditional in-person coaching provides this accountability, but online coaching takes it a step further. Through regular check-ins, progress tracking, and communication via messaging platforms, online coaches keep clients accountable, offer continuous support, and make necessary adjustments to the training plan in real-time.

5. Comprehensive Resources:

Online strength training coaching typically includes more than just workout plans. Coaches often provide educational materials, video demonstrations, and nutritional guidance to empower clients with the knowledge needed for long-term success. This comprehensive approach enhances clients’ understanding of their fitness journey and fosters sustainable habits.

6. Privacy and Comfort:

For some individuals, the gym environment can be intimidating or uncomfortable. Online coaching allows clients to work out in a space where they feel safe and at ease, which can positively impact their motivation and consistency.