Tracking Strength


Goals and success in the gym are attained through a planned and gradual process of self-improvement. We believe in long-term sustained results from incremental habit change over quick fixes.

Unfortunately, people only tend to see the end result, and not what the person had to do to reach their goal. As we like to say “You do not rise to the level of your goals, you fall to the level of your systems”. 

At State of Fitness, we proved our members with the systems to be successful while enjoying the personable process along the way. If we don’t have the answer to something our members need, then we lean on our referral network for a collaborative answer.

From inquiry to starting your training with us, the “6 steps of success” provides a brief overview of what our members experience. 


No matter what you are coming to us for, improving our member’s strength and fitness is the cornerstone of our success.

Poor posture, performance, and pain can stem from a lack of strength and motor control so this is why we prioritise our member’s training with functional (useful!) strength training. 

We love empowering our members with the strength and skills to do something new, and let’s face it we all have a niggle (some larger than others) that can be aggravated through certain movements. This is something we deal with on a daily basis, and we pride ourselves in helping our members train with confidence through helping each person find their “trainable menu”.

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Default Image - SOF


Success with our members in reducing and removing chronic and acute pain has revolved around the method of “diagnose the movement pathology and not the specific injury”. We find that people get too laser-focused on the specific injury, and tend to neglect how the body is moving, breathing, and reacting as a system. Specific and isolated interventions have their time and place, but typically we focus on how you move as an individual, while understanding functional anatomy and effective interventions to improve stability, mobility, and reduce compensations. 


Unfortunately losing weight, improving your health, and getting in shape is not as simple as only going to the gym three times a week. It needs to be extremely individual and seen as a long-term project which you’re constantly improving. 

Our coaches are educated and ready to help with the systems to improve our member’s body composition (muscle mass and body fat) through progressive nutritional habits and lifestyle change, accountability, scientifically proven body composition testing, while educating our members about food along the way.

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Default Image - SOF


There is a huge gap in accessible care and support for mums-to-be and new mums with their training. Women, unfortunately, tend to spend a lot of time Googling what to do with their training which is not good enough. Strength training and understanding what to do, and what not to do is hugely beneficial so we have a dedicated trainer to look after our wonderful ladies. Tim Spence is the man with the answers, systems, programs, and referral network to enable our mums with the tools to be successful in and outside of the gym.

Video Title

How do you get stronger?

science behind strength training