General Fitness Programs

SHORT, INTENSE, EFFECTIVE customised personal group training. FOR YOU!

We believe that strength is the most important aspect of fitness and in our small group personalised training, we help you to get stronger and fitter.

We know you’ll enjoy the moment you realise you are faster, stronger, dropped a size or your friends start to comment on how good you look!

Does strength training actually help to lose weight?

Yes! It’s more effective and has more benefits than cardio. It improves your health, self-esteem and teaches you new skills.

Moreover, strength training helps boost your metabolism, so you’ll get more calories burned, which leads to fat loss. It benefits your balance, coordination and posture; prevents arthritis, osteoporosis, and a heart condition; reduces risk of injury and back pain.

It simply makes your daily life easier and healthier, which means you can achieve more and enjoy life to the fullest!

We bet you can’t say no to…

More energy,
Boosted mood,
feeling stronger,
Saving time,
getting rid of overwhelm,
actually seeing the results?

What our clients say? 

Grant was highly recommended as someone who took a balanced but differentiated approach to coaching and training athletes. My son was looking to add some baulk for rugby, but Grant just promised to make him a better and more balanced athlete overall. As a result of this training approach, he has achieved and exceeded his short-term rugby goals. He loves his training sessions at Propel.

The school offered an outsourced program. It did not resonate and get the buy-in that Propel did. It wasn’t as personalised as Propel and Grant and his team have really got to understand not only my son’s athletic objectives, but they know him as a person. The life development aspect is as important as the athlete development.

From the outset, Propel gave my son challenges and stimulation he had not before faced. All for the better. He absolutely loves the community and comradery. Plus, he has just learnt so much about looking after his body and mind, including nutrition and resilience.

Andrew Lachlan's father

“I have been going to see Grant and Propel for almost a year now and I can’t thank him enough for getting me back on track and helping me find the healthier and fitter version of myself once again. His programme is always tailored to my needs keeping things interesting and enjoyable. I’m grateful to his whole team for being so supportive and really appreciate the flexibility around session times and programmes offered. I would recommend Grant and his team to anyone who is looking to improve their health and fitness.”


Dudley Neal Owner of Home Cafe, Ashgrove.

“Four years ago my son advised me to go to Grant for training. I am 64 years old and this is the longest I have EVER attended a gym without losing interest. What more can I say.”

Gail Brookfield, Qld

How to get started?

You’re probably feeling a little overwhelmed by all the conflicting information that is out there. We want to make it as easy for you as possible so you could be every day better and stronger version of yourself!

In our small group personal training classes, we’ll make sure that you know why and what to do. But it’s not all about lifting weights and doing pushups. We are also passionate about nutrition which means we’ll also improve your eating habits!

Don’t be afraid if you are very unfit at the moment. We don’t care where you start, only where you finish.

we will design a program specifically for your fitness level

The program will address your previous injury concerns

our aim is to build you, not break you

How long does it take to see the change?

If you are committed, we’ll guarantee that you’ll feel the difference in 4 weeks!

It takes another 4 weeks for close friends to see a difference and an additional 4 weeks for external people to see the difference.

You’ll see major Health & Fitness gains from 60 to 90mins per week. For massive benefits, choose either 2-3 x 30 min or 2 x 45 sessions per week.



If you are time-poor but still want a decent session, our 30-minute High-Intensity Interval Training class will get you FITTER, LEANER & HEALTHIER in NO TIME!

It features functional full body workouts, supersets, bodyweights and conditioning exercises while keeping your heart rate high for maximum benefits. We cater for all fitness abilities. Please arrive on time for a quick start!


Exactly as the it is – you will improve Strength and build your Fitness.

But be warned – our Coaches are sticklers for correct technique so you will have to earn the right to lift heavier weights.


Core HIIT has the same benefits as Express HIIT plus the last 15 minutes of the session is a Pilates-based strengthening and injury prevention program which will target the trunk, pelvic floor, and hips.




This new addition to our timetable has proven to be the most popular session of the week.

You can increase your performance and reduce your risk of injury by improving your technique.

Then we look at increasing your speed.

And we finish we a “lung buster” at the end.







Ashgrove Sports Grounds
Yoku Road
Ashgrove Qld 4060

Mobile: 0409 625 263