strength & conditioning
led by London's leading physios - experts in movement & strength
Strength & Conditioning (S&C) is often overlooked superseded by the sports we love! It’s key to preventing injuries, improving movement, longevity & enhancing sports performance. Whether you’re an athlete, runner or recovering from injury or pregnancy, our sessions are tailored to your needs.
Led by physiotherapists or exercise physiologists, our sessions combine expert knowledge with fun motivation. We’ve top-of-the-line kit—free weights, sleds, TRX & plyometric gear. We’ll design exercises that build strength, endurance & resilience, helping you move better & feel stronger.
ready to build strength & boost performance?
s&C Private & studio classes iN BATTERSEA
Our FIRST 1:1 S&C session is built around your body, goals & challenges. In a private setting, one of our physios or physiologists will guide you through free weights, TRX & mat exercises to assess your starting point & ear mark any injuries or dysfunctions.
We’ll recommend the best classes or create a tailored plan for ongoing private sessions. Bonus, you’ll receive a free class to explore our S&C offerings.
new to S&C?
all you need to know about strength training!
private S&C sessions
FIRST 1:1
55 MINS - £110 + with free class
Purpose built for those wishing to join our private or group Strength & Conditioning sessions, this 1:1 Introduction gives our specialist physiotherapist or exercise physiologists the opportunity to get to know you & your body.
We start with a discussion of your lifestyle & goals building the basis of our assessment – screening for postural imbalances, movement dysfunctions & how you move. Ultimately we see how to improve your movement & strength.
Our physiotherapists will then build a session tailored to you & your goals. Let us take you through free weights & mat exercises to find your starting point & test your limits.
On completion of this session you will become Four Sides registered & will have full access to our timetable. We will recommend the best class for you & you will receive a free S&C class as an introduction to all of our services.
PRIVATE
These 60 minute sessions are all about the two of you; a friend, partner or family member. This is an opportunity to train together & share the experience whilst both reaping the benefits. We will tailor the session to meet both of your goals, with sensitivity to differences in ability, experience or injury. They will combine free weights & equipment to enhance both your musculoskeletal health.
S&C 2:1
55 MINS - £120
Block Passes: x5 = £575 - x10 = £1100
It’s all about you, your body, your challenges & your goals. Trust our expert physiotherapists or exercise physiologists to deliver your personalised S&C session. We will incorporate the equipment that is best suited to you & that will enhance your musculoskeletal health. Your session will be in our private 1:1 studio.
S&C 1:1
55 MINS - £100
Block Passes: x5 = £475 - x10 = £925
specialist S&C for PERformance
SPORTS & PERFORMANCE S&C 1:1
These session is all about getting to know you, your sport & your goals. After an initial discussion we will take you through some performance & strength testing to ascertain your baseline & understand any gaps in your current training program. Our Sports Physios or Exercise Physiologists will then build for you purposeful, goal orientated S&C sessions to condition you for your sport. We will follow this up with an evidence-based program designed to get maximum results in the time you actually have.
With busy lives, getting the most out of your sessions is key. Our team are here to cut through the noise & bridge the gap between clinical expertise & high-performance coaching. Back up your initial appointment with 45mins high impact 1:1 training. These tailored sessions are focused on you & your goals with an effective warm up, banging main set and cool down. You'll be done and dusted, back at your desk in the hour. Whether you’re returning from an injury, building sport-specific power, or chasing a new PB - let get started.
FIRST APPOINTMENT - 55 MINS - £110
TRAININGS SESSIONS - 45 MINS - Block Passes: x5 = £380 - x10 = £720
The Four Sides team have in-depth knowledge of anatomy, pain & muscle imbalances. We take this to excellent exercise prescription for specific muscle groups & effective methods to build muscle capacity & length. This provides great fitness but also key insights & lasting solutions that enhance your movement & reduce injury risk whether on the sports field or at home with the family.
Our 5:1 small group classes focus on building strength & endurance—the foundation of injury prevention & improved performance. With expert eyes on, you’ll benefit from specific insights & targeted exercises using free weights, TRX & body weight—all in a fun, supportive environment.
what can you expect in class?
training at FOUR SIDES LONDON - what's the difference?
specialist S&C for mums
For mums, mums-to-be & new mums, we offer S&C for Mums — safe & effective strengthening designed by our physio Women’s Health team.
These classes target pelvic floor, core & pelvic health to support recovery & build strength after birth. We are specialists in ante & post natal rehabilitation & have used our tried & tested method many times to heal & rebuild mums stronger than before.
Perfect for anyone with pelvic pain, injury or dysfunction, these sessions are led by Women’s Health expert Megan Vickers.
group classes
Build a resilient and high-performing body in our full-body Strength & Conditioning class. Led by our expert physios and strength specialists, you'll use a variety of equipment (barbells, dumbbells, kettlebells, TRX) and bodyweight exercises to develop comprehensive strength and endurance across all your major muscle groups. Benefit from personalised attention in our small group setting (maximum of 5) as we lay the foundations for injury prevention and peak performance. With tailored sessions and dedicated support, we'll help you get where you want to be, whether you have specific training goals, are rehabilitating an injury or are joining for fitness or fun. Our S&C is open to everyone wanting to improve strength & endurance; the foundations of
injury prevention & performance.
S&C total strength
Build strength and rediscover your power in our S&C Strong Mums class. Focus on re-building functional strength and resilience to support you in the demands of motherhood and beyond. Our physiotherapists will guide you through effective exercises that rebuild your core, strengthen your entire body and incorporate pelvic floor rehabilitation. We'll utilize a dumb-bells, kettlebells, TRX, medicine balls and more! to keep the workouts engaging and effective. With a maximum of just five in a class, our aim is to tailor sessions to you. With an emphasis on movement correction, guidance on technique and safe and specific strengthening, anyone with pelvic floor dysfunction (including prolapse), tummy muscle separation or pelvic pain can train & rehabilitate safely with us in this specialist class. We are specialists in ante & post-natal rehabilitation & have used our tried & tested method many times to heal & rebuild mums stronger than before. These classes are for new mums (from 6 weeks post-partum), mums to be and mums of children of any age. We welcome complete beginners, those recovering from injury or pregnancy and birth or those just wanting to work out with like-minded women. Babies in carriers or buggies are welcome to come with you to this class.
S&C strong MUMS
Build a more powerful, resilient and high-performing body in our intense S&C Power Hour. At Four Sides London we believe strength is a fundamental component to injury prevention and leading strong lives. This philosophy drives our dynamic and results-driven S&C Power Hour. We incorporate a strong combination of powerful exercises and strength-building tools, including sled pushes and pulls, dynamic TRX suspension training, and strategically loaded weights to enhance your athletic capabilities and move more efficiently and powerfully in everyday life. Every session will challenge all major muscle groups, ensuring a balanced and powerful body. With a maximum of just five people per class, you'll receive individualised attention, movement correction, and tailored guidance from our physios & experienced instructors. We will meticulously guide you through each exercise, emphasizing proper technique for maximum impact and safety.
S&C Power Hour
Injury-proof your running and maximise your performance in our strengthening class for all runners. This class goes beyond general strength training, focusing on the key muscle groups essential for efficient and powerful running. Led by our expert running physio, Caitlin Bradley, you'll learn exercises that improve your running economy, increase your speed, enhance your endurance, and build the stability needed to tackle any terrain. We utilize a range of effective equipment, including barbells, kettlebells, dumbbells, sleds, and TRX suspension trainers, alongside bodyweight exercises, to build the precise strength and power you need for optimal running. With a maximum of just five runners per class, you'll benefit from focused, 5:1 attention from Caitlin. This allows for individualised feedback, ensuring proper form and modifications tailored to your specific needs and running goals.
S&C Runners Strength
5:1 SMALL GROUP TRAINING - 55 MINS
group CLASSES
Intro offer & prices
INTRO OFFER - 3 CLASS TASTER (14 day expiry) - £55
Drop In Class - £37.50
5 Classes (2 month expiry) - £175
10 Classes (4 month expiry) - £330
20 Classes (6 month expiry) - £630
monthly memberships
BRONZE - 8 classes each month - £200/month
SILVER - 12 classes each month - £280/month
GOLD - Unlimited classes - £460/month
MAT - Unlimited YOGA / BARRE / MAT classes - £180/month
All direct debit payment, min 3 month commitment.
CLASS PRICES
Our team of experts are dedicated to supporting you, whatever your journey. Our integrated services are tailored to meet your unique needs, whether you're seeking relief from pain, rehabilitation from injury, or looking to enhance your fitness for fun. Our team of experts are ready to help you.
other ways we can help
strength & movement are our Passion and our Expertise
