StrongPR · 12-week strength program
You already show up. Your numbers don’t.
A 12-week plan to hit a new PR. Pick your lift. Pick your days. Every session is planned for you. Week 12 is test day.
From $897 for 12 weeks
Start StrongPR → Free: Plateau Breaker
Photos: Neil Jose Photography
“Specialists in powerlifting with all the very best in technique training.”
Photos: Neil Jose Photography
Your coach
David has lifted at the World Powerlifting Championships. Now he plans your lifts.
Exercise science · Clinical exercise physiology
You don’t need more motivation. You need a plan.
You’re not lazy.
You just don’t know what to do, or where to start.
You can’t tell if it’s working.
And nobody checks on you.
StrongPR fixes all four.
“I don’t know what to change.”
Done for you
Your plan is written just for you.
It changes each week, based on your numbers.
“I don’t know where to start the new block.”
Know exactly where to start
Tell us your lifts and your week.
Your first week is built around them.
“I’m guessing how much to lift.”
No guesswork
Your plan uses science and your own numbers.
No guessing.
“I train alone and nobody checks.”
You’re never on your own
Every workout is seen.
Every new best gets noticed.
David reads your check-in every week.
The problem
Sound familiar?
Plateaued lifts. Same bench and same squat for six months. The fix: an expert plan, written for you.
Guessing at progression. Add weight? Add reps? Take it easy? The fix: a plan that tells you when to add weight.
Niggles. A cranky shoulder or a tight lower back keeps cutting sessions short. The fix: clear technique tips and smart exercise choices.
Copy-paste programs. Written for someone else’s body, schedule and gym. The fix: built around your lift and your days.
Every month on a plateau is a month of effort that goes nowhere. Training harder without a plan just buys you more niggles, not more kilos on the bar.
The outcome
Where this takes you
Move toward
- ✓New personal bests on your main lifts
- ✓A visible change in your physique
- ✓Training with confidence: you know exactly why you’re doing each set
- ✓Real coaching for less than a single PT session
Leave behind
- ✕Months of the same numbers
- ✕Program-hopping and YouTube guesswork
- ✕Niggles that keep cutting sessions short
- ✕Shortcuts and pills that skip the hard parts
The process
How it works
Choose. Pick your lift: squat, bench, deadlift or all three. Pick your training days.
Get your program. Your 12 weeks load into the Everfit app. Every set is planned.
Train and log. Log every set in Everfit. When you beat your numbers, the weight goes up.
Test day. Weeks 1 to 11 build you up. Week 12 is test week. You go for a new PR.
Evidence-based, not trend-based
Evidence base
The science behind it
Stuck lifts usually come from the plan, not from you. Here’s how we fix it, and why it works.
A clear plan to get stronger
What we do: We use the numbers you log. When you beat them, the weight goes up.
Why: Sports science experts (ACSM) say: add a little weight once you beat your reps.
The right amount of work
What we do: We set how much you lift each week. Too much? We cut it. Too little? We add.
Why: Research shows more hard sets build more muscle, up to a point. So we find your right amount.
Hard, but not too hard
What we do: Stop each set with 1 to 3 reps left in the tank.
Why: Hard sets make you stronger. Leaving a little in the tank means you can come back fresh.
Rest weeks and check-ups
What we do: Easy weeks to rest. Regular tests.
Why: You get stronger while you rest. Tests tell us when to push and when to ease off.
Enough protein
What we do: A protein target of about 1.6-2.2 g/kg if you’d like nutrition guidance.
Why: A big review of 49 studies found muscle gains topped out at about 1.6 g per kg.
Education included
Your weekly feedback explains why the next week changes, so you learn to read your own training. Short lessons in the app show you how to keep getting stronger.
Research we draw on
- American College of Sports Medicine (2009). Position stand: Progression models in resistance training for healthy adults. Med Sci Sports Exerc 41(3):687-708. Source
- Schoenfeld, Ogborn & Krieger (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. J Sports Sci 35(11):1073-1082. Source
- Morton et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med 52(6):376-384. Source
Research describes averages across groups. Your results depend on you, and nothing here is medical advice.
The accountability system
How we keep you on track
You’re never on your own.
Finish a workout, and we notice.
Go quiet, and we notice that too.
Here’s what it looks like in the app.
Everything you get with StrongPR
Everything below comes with the program.
$897 for 12 weeks, or $329 a month.
Fit check
Is it for you?
StrongPR is for you if
- ✓You’re aged 25-44 and lift at least twice a week
- ✓You’ve plateaued and want structure, progression and tracking
- ✓You’ll log your sessions and do your weekly check-in
- ✓You want a proven plan without paying PT prices
It isn’t for you if
- ✕You’re a complete beginner (start with StrongCEO or StrongDad)
- ✕You want someone in the gym with you every session
- ✕You want unlimited, on-call messaging
- ✕You have an injury that hasn’t been cleared. See your physio or GP first.
Photos: Neil Jose Photography
Your coach
David Stanton
David is an exercise scientist and a clinical exercise physiologist. He is also certified in nutrition coaching. He has competed at national and international level in powerlifting, strongman and athletics.
- Exercise scientist
- Clinical exercise physiologist
- Certified in nutrition coaching
- National and international competitor in powerlifting, strongman and athletics
- Dad of 3 young boys
Social proof
What people say about David
Real reviews from people David has coached in person.
“Specialists in powerlifting with all the very best in technique training. All the support and encouragement you need. Genuine trainers who will be with you for the long haul to reach your goals. I would recommend training with these guys any day.”
“Great gym. Trainers are extremely knowledgeable, and ensure correct form is always used. Sessions are always varied and are challenging for any fitness level. Members are welcoming, and overall a great training environment”
“Been working with Dave at Stronghold for 5 years. Im stronger and fitter than I’ve ever been. Love this family Gym …”
Questions
FAQs
What’s included?
A 12-week PR program for your lift and your days, four phases, a planned test day, the keep-you-on-track system, plus the members’ community in the app.
I’m a beginner. Is this for me?
It’s built for people who already train consistently, at least twice a week.
Can I train at my own gym?
Yes. Your program is written for the gym and kit you have.
How many days a week do I need?
Two or more. Your program is written around the days you can actually commit to.
Can I cancel?
You can pay upfront, or in 3 monthly payments. The monthly plan covers the full 12 weeks, so it can’t be cancelled early. You have a 7-day cooling-off period. See our Terms for details.
Will you help with nutrition?
Yes. You get simple protein and food targets to support your training.
What if I have a niggle?
Tell us in your check-in and we’ll adjust your exercise selection. For anything more than a niggle, see a physio first. We don’t diagnose or treat injuries.
Pricing
Your program
One 12-week program. Every step done for you.
Done for you
Program
The full 12-week StrongPR plan. Every step done for you.
$329 / month
or $897 for all 12 weeks upfront (save $90 vs 3 months)
- ✓Your 12-week PR plan in the Everfit app
- ✓Pick squat, bench, deadlift or all three
- ✓Base, build, peak, then test week
- ✓A planned test day in week 12
- ✓Check-ins that keep you on track
- ✓The members’ community in the app
By joining you agree to the Terms and Privacy Policy.
Pay upfront and save. After 12 weeks, keep going with StrongPR Maintain for $299 a month.
Stop guessing. Start progressing.
$897 for 12 weeks, or $329 a month. After you join, you get a short health check and setup questions in the Everfit app before your first session.
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Full gym
For gym regulars with barbells, racks and plates.
Not ready yet? Grab the free Plateau Breaker.
A short guide and a 4-week block to get your stuck lift moving.