What is Strength and Conditioning?

Strength and Conditioning refers to exercise programming designed to enhance movement quality by improving performance, and preventing injury. Strength and Conditioning can be focussed on any given sport but improving speed, strength, and power, or similarly can be applied to everyday activities such as walking, working around the house or in the garden. Your PEAK Practitioner utilises the latest exercise and sports science to provide safe and highly effective training programs to optimise the training benefit for you.

What is Strength Training At Home And How Does It Work?

Strength training can be completed anywhere, even in your own home. Strength training at home is essentially exercise that utilises any equipment you have available in your own home. Some patients will have some strength equipment such as dumbbells and a fitball. But even with no equipment whatsoever, highly effective strength training can utilise your own bodyweight, and common household items such as chairs, steps, backpacks, or books.

Online Strength Training Programs With PEAK

PEAK online strength training programs are specifically designed for your personal goals and your needs, and as a result of our detailed assessment.
Your program will be delivered to you via an app, which can be downloaded directly to your phone or home computer. The app will include the exercise program, videos, pictures, detailed descriptions, and all of the specific exercise prescriptions.

Benefits of Strength Training At Home

The benefits of strength training at home can be vast and significant, and will be dependent on your individual goals and the program design. Here are just some of the benefits you may obtain:

  • Improved strength
  • Improved muscle mass
  • Improved bone density
  • Improved cognitive function
  • Enhanced quality of life
  • Manage chronic disease
  • Reduced falls risk

Who Can Participate In Strength Training At Home?

  1. Seniors

    For many seniors, access to strength training facilities can be challenging. Participating in strength training for seniors is more important than ever. Fortunately, it is possible to perform strength training at home, irrespective of your level of fitness. Your PEAK coaches will provide you with a safe and effective home strengthening program and guide you every step of the way.

  2. Beginners

    For many who aren’t familiar with strength training, it can be intimidating and unclear where to start. Your PEAK Coach will partner with you all the way so you can enjoy the benefits of Strength Training in a comfortable and fully supported environment.Your PEAK coach will:– Develop a program that will suit your specific needs and will be safe and appropriate for your level of fitness and skill.– Help you understand exactly what you are doing, why you should be doing it, and how to do it correctly.– Provide you with all the coaching you require.– Provide a detailed online program, including videos, photos, dosages and descriptions.

  3. Runners

    Strength training is critical for all runners:- It can deliver significant performance benefits- It has been demonstrated to reduce injury risk by more than 2/3But not all strength training is the same. Runners need to focus on strength training that is designed to improve neural drive, improve musculotendinous stiffness and running economy whilst minimising the time and energy spent on strength training so you can spend it doing what you love most, running. You will need the right coach to ensure this balance is just right.

  4. Anyone and Everyone

    Strength training is important for all of us, as there are countless benefits that are available to all of us. Your PEAK practitioner will design a program for you, to perform out of your own home, if that is what suits you best.Whilst some equipment can be beneficial, nothing is required. We can utilise everyday items from your own home, such as backpacks, books, stairs and chairs; or we can use nothing other than your own bodyweight. In addition we can provide you with resistance bands.

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At Home Strength Training Programs For All Patients


Strength training exercises are frequently incorporated into training programs directed at reducing pain intensity. They have been shown to be beneficial in a wide range of complaints, including:

  • Shoulder pain
  • Back pain
  • Hip pain
  • Knee pain
  • Foot/ankle pain


Strength training has frequently demonstrated protective effects against future injury or illness, ranging from acute injuries, to chronic musculoskeletal complaints, to systemic health illnesses. Including:


It has been frequently demonstrated that patient performance has been improved as a result of strength training:

Patients looking for strength programs to optimise performance, may be interested in reviewing PEAK’s Strength & Conditioning Programming (PEAK landing page) service.

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FAQs Frequently Asked Questions

Yes. It is important your body is fuelled appropriately before any training session. It is possible to experience adverse side effects, such as feeling light headed, when training on an empty stomach. Particularly if you are new to this type of exercise, or if the exercise intensity is high.
It is also important to re-fuel your body after your training session. This can be beneficial in aiding your recovery from exercise and improving the benefits obtained from strength training.

Strength training is extremely important for all of us, and is recommended for all Australians  over the age of five.

Muscle mass declines at a rate of 3-8% per year past the age of 30 . However, at any age you are able to safely improve your muscle mass with strength training.

Strength training has also been shown to have positive effects for numerous chronic conditions including:

One to two regular strength training sessions per week, lasting approximately 30-45mins in duration each, is generally appropriate for runners.

One to two sessions per week is enough to reap the many injury prevention and performance benefits of strength training for runners. Importantly, it is also not too much where it detracts from your running training, in regards to keeping fatigue and soreness levels low.

Toning commonly refers to specific aesthetic goals of an individual patient, and strength training is one vehicle to help achieve those goals. It all comes back to how the strength training program is designed, and what other training elements are included, as to how appropriate it is.

At PEAK, we love hearing about your goals. We will base your strength training program entirely around your goals and needs.

Strength training every day is certainly possible for many patients. However, this would typically be reserved for more advanced patients with a significant strength training history behind them.

Novice patients, and patients who are participating in other sports or exercise fields, typically don’t need to do strength training every day. In fact, they would likely achieve greater benefits allowing their body more recovery time between strength training sessions, by limiting their training no more frequently than every second day.

At PEAK, all strength training programs are provided by health practitioners. So Private Health Insurance Rebates are available, provided you have appropriate ‘extras cover’ for Physiotherapy, Chiropractic or Podiatry.

A positive mindset, comfortable clothes, a towel and a water bottle to keep hydrated.

If you have any equipment that can be used for strength training, that is great, and we will advise you if we will utilise any of this equipment in your training program. However, it is possible to design a program that requires no equipment at all, if you do not have any available to you.

This is dependent on your individual goals, your medical and injury history, and your training history. Strength training sessions that last between 30 and 60 minutes are most common, however training sessions that are shorter or longer than this can certainly be appropriate at times.

At PEAK we always discuss your individual goals, take a full history and complete a thorough assessment, to ensure each training session is customised to your individual needs.

Our locations


PEAK Hawthorne opened in 2012 and was extended and renovated in 2020. You see the same team whether we see you at Hawthorne or one of our other clinics.  Hawthorne offers private treatment rooms and a spacious exercise area incorporating the latest equipment and technology, unrestricted single level access and off-street parking. We also provide HICAPS for real-time private health claiming.

Our locations

New Farm

PEAK New Farm opened in August 2019. You see the same team whether we see you at New Farm or one of our other clinics. New Farm offers private treatment rooms and a spacious exercise area incorporating the latest equipment and technology, unrestricted single level access and off-street parking. We also provide HICAPS for real-time private health claiming.


5/171 Riding Road,
Hawthorne, QLD, 4171
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Opening Hours -
6 days per week
  • Monday - Friday: 7:00 am - 8:00 pm
  • Saturday: 7:00 am - 1:00 pm

To make a booking outside of business hours, please use our form by clicking here.

New Farm

1/15 Lamington Street,
New Farm, QLD, 4005
Get Directions
Opening Hours -
6 days per week
  • Monday - Thursday: 2:00 pm - 8:00 pm
  • Friday - Saturday: 7:00 am - 1:00 pm

To make a booking outside of business hours, please use our form by clicking here.