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Phone: 0480 020 677
Email: contact@bkpersonaltraining.com.au

Women and men across Cook, Coombs, Holt, Page, Duffy and Rivett often tell me the same thing before they start this program: “I’ve been training for ages, but I don’t look or feel any different.”

Most people don’t need more motivation. They need structure. They need a clear plan. They need someone who actually knows how to build strength safely and steadily — not random workouts from social media, not guesswork, not “just try harder.”

That’s exactly what the 12-Week Strength & Transformation Program is made for.

Twelve weeks is long enough for real change, but short enough to stay focused. A proper strength block gives your muscles time to grow, your technique time to improve, and your confidence time to build.

In Canberra, many locals juggle work, long commutes, study, kids, injuries and stress. Training becomes inconsistent. Progress feels slow. This program removes that problem by giving you one simple thing:
a step-by-step plan that you follow for 12 weeks — no confusion, no guessing, no wasted effort.

Whether your goal is:

• More muscle
• Better posture
• Stronger legs and core
• A “reset” after months of no training
• Feeling better day to day
• Toning without hurting your joints

…a structured 12-week block gives your body what it needs to actually adapt.

This is the part most people don’t talk about.

Training without a plan leads to:

• Zero progress even after months in the gym
• Repeated flare-ups in your back, knees or shoulders
• Feeling weaker even though you “train often”
• Never lifting heavier because technique isn’t improving
• Doing exercises that aren’t right for your body
• Constant soreness without real results

Many people from Coombs, Holt and Page come to me frustrated because they feel like they’ve been “trying for years.” Once we review what they’ve been doing, the issue becomes clear: They weren’t following a structured strength block — they were doing random exercise.

The 12-Week Program fixes that.

1. Personal Goal & Movement Assessment
Before we train, we sit down and talk through your routine, past injuries, training history, energy levels, and what you want your body to be capable of.

This helps me build a plan that suits your life — not a generic template.

2. Custom Strength Plan
Your 12-week program includes:

• 1:1 coaching sessions
• A weekly training layout that fits your schedule
• Technique cues to keep your joints safe
• Slow, steady progression so you actually get stronger
• Adjustments each week based on how your body responds

3. Controlled Strength Training
We focus on:

• Strong legs and glutes
• Core stability and posture
• Safer movement patterns
• Controlled tempo
• Mind-muscle connection

Movements stay simple but effective. Nothing risky or overly explosive.

4. Weekly Changes That Build Momentum
Each week has a purpose.
You’ll know exactly:

• what to lift
• how many reps
• what to focus on
• why it matters

That clarity is what creates results.

Case Study: Jess from Coombs
Jess came to me feeling weak in her knees and hips after years of on-and-off training. In 12 weeks, she increased strength in her legs, reduced knee pain, and finally felt confident walking into the gym alone.

Case Study: Sam from Holt
Sam wanted to build upper-body strength but didn’t know where to start. After 12 weeks, he doubled his dumbbell press and said he finally understood how to train properly.

Case Study: Maria from Page
Maria juggles kids, work and study. She told me she never finished programs… until this one. Twelve weeks later, she had better posture, stronger core engagement, and more energy throughout the day.

These results happen because the program is simple, honest and consistent — not rushed, not extreme.

People from Weston Creek, Molonglo Valley, Belconnen and nearby suburbs choose BK Personal Training because:

• The environment is calm and supportive
• Coaching is clear and realistic
• Technique is prioritised
• No one is pushed beyond what’s safe
• Every plan is truly personalised
• The focus is on long-term strength, not flashy workouts

Clients say the same thing again and again:
“This finally makes sense.”

You’ll likely experience:

• Stronger legs, glutes, arms and core
• Better posture and balance
• Less pain from old injuries
• More confidence in the gym
• Safer form during every lift
• Visible changes in muscle tone
• More strength for everyday life — lifting kids, carrying groceries, climbing stairs

This program isn’t just about the gym. It’s about giving your body a base that supports everything you do.

• 10+ years coaching real clients
• Friendly, calm guidance
• Local coach who understands Canberra lifestyles
• Training that fits busy schedules
• Safe technique for people with past injuries
• Programs that make sense — and deliver results

My goal isn’t to exhaust you. My goal is to help you build strength that lasts.