The Strength Sessions is a cross between personal training, a group fitness class, and a structured progressive programme.

In fact, for years it’s been one of London’s highest-rated gym classes, as rated by over 2500 users on ClassPass.

Originally The Strength Sessions ran solely out of the swish 5-Star dream gym in The Dilly Hotel on Piccadilly, but ever since the first lockdown in March 2020, The Strength Sessions —like everything else—has also been available virtually too!

Now we are still going strong 20-plus months later and it’s become like a friendly training club with 3 classes a day and our small band of regulars training together and getting great results following the brutally effective Strength Sessions programme.

This is not a fly-on-the-wall follow along — we run The Strength Sessions programme through 30-minute, interactive, small-group strength classes over Zoom. This way you know you have to do the work and you really learn to do it properly!

If you find that you’re at home more these days and want to get a bit of social and a bit of structure in your day, why not pour your efforts into The Strength Sessions, -- a well structured, carefully coached, tried and tested bodyweight strength system, rather than gimmicky online HiiT classes or ill-advised random acts YouTube class follow-alongs?

The Strength Sessions is run by experienced, hilarious and rather dashing personal trainer Tom Whelan — come and try a class on the house and you’ll see why we get such good results.

Some of The Strength Sessions moves can look quite impressive, and we have a lot of regulars who have been training in this style for a long time, and some of them can look pretty impressive too!

But please realise we also have loads of beginners and not-quite-so-strong folk too! The programme has been painstakingly designed so that it adapts from complete beginners who are carrying a little extra weight and have zero strength training experience all the way to really strong folk who want to master all our moves.

The class itself consists of a mixture of single-leg squats, static strength holds and bodyweight moves.

We pair two or three moves together, customise them to make them perfect for each individual in the class, then we work through them together.

Tom will coach you through the whole workout making sure you use perfect form on every exercise.

In strength training, form matters. A lot. Better form leads to more work in the right places, and less chance of injury. It’s even more important to master the nuances with bodyweight training. The slightest tweak in body alignment, shoulder position or setup can dramatically alter an exercise. 

That’s why The Strength Sessions focuses on form and mastery as opposed to rushing around and mixing interval training and strength training.

Our clients will often say that with The Strength Sessions, it’s like they can afford a personal trainer multiple times per week. Yes we all follow a base programme, but then we can adapt it to suit each person’s goals, quirks and living room.

The more you train, the more Tom can coach you, get to know you and adapt the programme to suit you, all while delivering the necessary praise (or otherwise) you need to keep you motivated along the way.

If you got goals to reach, this is the most efficient and affordable way to get an expert personal trainer, who cares as much as you do about your results in your corner.

I know it’s all the rage these days to have a fancy booking app, but I’m pretty sure it’s easier to simply hit the Zoom code (which is the same for every class) and just get on with it.

All you gotta do is text Tom to say hi and let me know you want to come and try a class. Then I’ll send you the zoom code. No need to book, just show up and do what you’re told! If you like the class and want to become a regular, then I’ll simply ask you to set up a payment via PayPal or bank transfer.

You’ll see our regulars use a mat and possibly some parallel bars, or even some dumbbells here and there, if you’ve got it, we may use it — but please don’t think you need anything!

There’s a whole world of options for great training we can and do use with just bodyweight, a few household items like a towel and a few books and a little bit of furniture…so don’t worry about a thing, just get started!

In the old days, it was all about cardio.

It was wrong.

Strength training is king.

Nothing wrong with a bit of cardio, but strength training is the foundation of great looking and healthy physiques.

Everybody needs strength work: It’ll boost your bone density, it will increase your carbohydrate tolerance, improve your insulin sensitivity, shape your body, increase your athleticism, increase your confidence — and if you do it properly it will burn calories and flatten your tummy at the same time.

The dark days of ‘weights for men’ and ‘aerobics and light weights for women’ are over.

Every body needs strength.

In order to get results, you need a combination of things. Consistently. Frequency. Intelligent exercise choice. Sound nutrition and progressive overload.

Most importantly, you need to do the right stuff, and you need to do it often enough. That’s why we cut the fluff, stick to the programme and get you really damn good at stuff that makes the difference.

The 30-minute session time is by design. Sometimes it would be nice to do more, add more, go longer.

But over the long term, consistency is what makes the difference, and we find our clients love the short classes and it allows us to get the frequency we need to get serious results.

Try your first class on the house.

If you liked it, or liked having done it at least, try a full month for just £30 unlimited.

Then monthly memberships are available:

Up to 6 classes = £60

Up to 8 classes = £80

unlimited = £100

Currently payments are simply made by PayPal or bank transfer.

The timetable currently looks like this. You can come to any class, but make your first class a Monday, Wednesday or Friday as those are the dedicated virtual days.

M — 8am — 12 15pm — 6 45pm

T — 7 15am — 12 15pm — 7pm

W — 8am — 13 00pm — 6 45pm

Th — 7 45am — 12 30pm — 6 30pm

F — 7 20am — 12 15pm — 6 45pm

S — 10 30 am