STRONG SQUAD

Find Your strong

STRONG Squad is an 8-week, women-only strength training program at NUsport Callaghan, designed to help you feel confident, capable, and supported in the gym.

Delivered in our private High Performance Gym, away from the main gym floor, the program removes intimidation and replaces it with confidence, connection, and progress.

PROGRAM STRUCTURE:

Commencing: 20 July 2026

Duration: 8 weeks

Location: NUsport Callaghan (Private High Performance Gym & Main Gym)

Sessions:

3 coached sessions per week
Monday to Friday
Morning and afternoon options available

BONUS TRAINING OPPORTUNITIES

Supervised lunchtime gym sessions (12:00–1:30pm)
Independent training with a guided program
Full gym access for the entire 8 weeks

STRONG Squad is designed for women of all ages and abilities, from beginner to intermediate exercisers. The program welcomes UON students, staff, and members of the broader community who want to feel more confident and capable in the gym environment.

It is ideal for those seeking clear structure and guidance in their training, as well as a supportive, female-only space to build strength. STRONG Squad provides a welcoming community that will meet you where you are at.

Participants will receive a structured and progressive strength training program, supported by three coached sessions each week. Our qualified coaches provide ongoing guidance, ensuring you feel confident, safe, and supported throughout your training journey.

In addition, the program includes a personalised gym program for independent sessions, supervised lunchtime training opportunities, and full access to NUsport Callaghan facilities. Above all, STRONG Squad offers a supportive group environment that keeps you motivated, accountable, and connected.

SESSIONS	MORNING	SUPERVISED LUNCH SESSIONS	AFTERNOON
Monday	5:30am	12:00pm - 1:30pm
Tuesday	5:30am 6:30am	12:00pm - 1:30pm	5:30pm
Wednesday	5:30am	12:00pm - 1:30pm	4:30pm 5:30pm
Thursday	6:30am	12:00pm - 1:30pm	5:30pm
Friday	5:30am 6:30am
Saturday	8:00am Coffee / Walk

PROGRESS TRACKING

Participants can opt into progress tracking, including:

Body composition scans at Week 0, Week 5, and Week 8

This allows you to track improvements in, strength, body composition and overall fitness and confidence. All tracking is optional, we prioritise a judgement-free experience where you can progress at your own pace.

STRONG SQUAD PROGRAM INVESTMENT

UON Students: $45/week - JOIN HERE

UON Staff: $55/week - JOIN HERE

Community Members: $65/week - JOIN HERE

Please note you’ll be asked to sign up within the next 7 days; however, your membership and 8‑week program will commence on 20 July 2026. A fortnightly pro-rata payment will be taken to secure your place in the program.

Already a NUsport member and want to join STRONG Squad, email asknusport@newcastle.edu.au to upgrade your membership.

*Weekly pricing, debited fortnightly in advance.

FREQUENTLY ASKED QUESTIONS

Who is STRONG Squad for?

STRONG Squad is designed for women of all ages and abilities, particularly beginner to intermediate exercisers. It’s open to UON students, staff, and members of the wider community who are looking to build strength in a supportive, welcoming environment.

Do I need strength training experience?

Not at all. The program is beginner-friendly and fully coached, with guidance provided every step of the way. If you have some experience, the program can also be adapted to help you progress further.

Is this program women-only?

Yes. STRONG Squad is a women-only participant program, designed to create a comfortable, inclusive, and supportive training environment.

Will sessions be run by female trainers only?

Sessions are delivered by a mix of female and male trainers. All coaches are highly qualified and focused on creating a safe, respectful, and empowering environment for participants.

How often are sessions held?

Participants have access to three coached sessions per week, delivered Monday to Friday, with a range of morning and afternoon times available.

What if I can’t attend all sessions?

There are multiple session times available each week to give you flexibility. In addition, you’ll receive a personalised gym program and have access to supervised lunchtime sessions and full gym access to train independently.

Where are the sessions held?

Sessions are held in the private High Performance Gym at NUsport Callaghan, providing a more comfortable and less intimidating environment.

What’s included in the program?

STRONG Squad includes a structured strength training program, coached sessions, a personalised gym program, supervised training times, and full access to NUsport facilities for the 8-week duration.

Do I get gym access with the program?

Yes. Your enrolment includes full access to both NUsport facilities (Callaghan and Harbourside) for the entire 8-week program.

How long is the program?

The program runs for 8 weeks from the advertised start date.

Is progress tracking included?

Yes, optional progress tracking is available. This may include body composition scans at Week 0, Week 5, and Week 8 to help you monitor your progress.

How much does it cost?

UON Students: $45 per week

UON Staff: $55 per week

Community Members: $65 per week

Payments are made fortnightly via direct debit.

Do I need to commit to the full 8 weeks?

Yes. STRONG Squad is an 8-week program, and enrolment is for the full duration to support consistency and results.

How do I book sessions?

All sessions must be booked in advance through the NUsport booking system to secure your spot.

What happens if I miss a payment?

Missed or declined payments may result in temporary suspension of your program and facility access until the issue is resolved.

What happens after the 8 weeks?