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Big 3 Strength Challenge

What is the Big 3 Strength Challenge?.

This challenge, that we run annually, is a fantastic opportunity for all our members to enhance their strength, technique, and overall fitness.

Join us every Tuesday and Thursday for our SmartTeam™ sessions and be a part of this exhilarating journey.

What You Can Look Forward To:

  1. Progressive Improvement: Aim for continual enhancement in your technique, confidence, and strength.
  2. Achieving Personal Bests: Target new personal records in the challenge’s final week.
  3. Discovery Week: The first week is crucial for establishing your starting point.
  4. Holistic Approach: Expect subsidiary skills, comprehensive program sheets, and various additional challenges.

Whether you’re a seasoned lifter or just starting, there’s a place for everyone. Our approach is tailored to individual levels, ensuring a comfortable yet challenging environment for all.

This is More Than Just Lifting Weights!

It’s not about competing in powerlifting or striving for Olympic glory. We focus on sustainable functional strength training, utilising the E4L Formula – a proven pathway to success.

Linear % Based Programming!

Incremental percentage-based linear progression effectively enhances strength by steadily increasing load, facilitating consistent muscle growth and proper technique while reducing injury risk.

Each week your program will express the correct % increase based on your starting testing weights. Simply follow your program. This approach is adaptable for all fitness levels, ensuring sustainable strength gains





Discovery Week Goals:

  • Identify your starting weights.
  • Beginners should opt for modest weights.
  • Experienced members can challenge themselves with higher weights.
  • Remember, progress often comes from small, consistent steps.
  • Technique should always take precedence over heavy loads.

Trust the process and get involved – you’re bound to see improvement!

Your 8-Week Programme:

  • Each participant receives a personalised 8-week programme.
  • Your progressions will be outlined, based on your provided data (or our intelligent estimates).
  • Look for your programme sheet on the gym’s clipboard, with duplicates available upon request.
  • Don’t miss the Day 3 sheet for additional lifts to boost your results.

Technique and Protocol:

  • Focus on your form: BREATHE, BRACE, and LIFT.
  • Stay confident and positive.
  • Quality over quantity always matters.
  • Lockout each lift correctly.
  • Don’t hesitate to seek advice from our Coaches.

Rest and Recovery:

  • Prioritise sleep and rest.
  • Engage in stretching, rolling, and self-massage.
  • Maintain high-quality nutrition.
  • Stay hydrated with pure, structured water.
  • Incorporate Yoga and Pilates for better recovery.



Need Extra Guidance?

If you’re looking for more personalised technique guidance, please make sure you’ve attended our Induction Session. Our FocusPT service is also available for further skill development.

We can’t wait to see you at the gym and are excited to witness everyone reaching new heights over the coming weeks! 👊

Warm regards,

Erin, Sab & the E4L Team

Why Choose Elements4Life?

Looking for the best gyms in Canberra? Elements4Life (E4L) stands out with top-notch facilities in Belconnen, Harrison, and Murrumbateman. Our programs, coaching, and personal training are designed to help you achieve your fitness goals. With our holistic approach, progressive programming, and expert guidance, E4L is your go-to destination for functional training and strength development.

Join us and discover why we’re the best gym in Canberra for strength training and overall fitness. Don’t miss out on our upcoming E4L Big 3 Strength Challenge!

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  1. E4L Belconnen: 2 Ibbott Lane, Belconnen ACT 2617
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Please email us for membership details or to organise a gym tour with a lifestyle and fitness coach – getstarted@elements4life.com.au

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