Fulla Strength and Conditioning

Fulla Strength and Conditioning We Help Weak Individuals Become Strong Through Physical and Mental Preparation.

09/09/2026

The basics are BEST for beginners.

When you start out, you don't want too much variety in your gym routine.

You won't even need to do loads of different exercises.

As a beginner starting out, you are lucky in the fact you will experience what is known as "beginner's gains".

This means that pretty much any exercise or strength movements you do will produce results.

You can see and feel rapid changes in muscle and strength because you are doing something your body has literally never done before.

That doesn't mean you should chop and change your routine every week.

Far from it!

What you do need is a structured exercise plan that you can (and will) stick to.

That's the approach I use with my students and what I recommend for you.

07/09/2026

What beginners need to build strength.

This is what everyone starting out should be focusing on.

The basics done savagely well.

No fancy movements.
No advanced exercises.
No unnecessary combinations.

Just the basic movement patterns, performed under control with focus, that's it.

Here you can see one of my students, Craig, doing a set of barbell Zercher squats.

I'm not yelling or shouting at him trying to hype him up.

I'm giving him very clear and concise instructions so he can execute the exercise the right way.

That's what you need to focus on when lifting weights - your technique.

Get that right and the strength comes naturally.

Don't believe me? Just ask Craig.

Keep showing up and putting in the work.That's how you keep getting results. Mel knows and does this 👊Need help with you...
22/08/2026

Keep showing up and putting in the work.

That's how you keep getting results. Mel knows and does this 👊

Need help with your strength training? Get in touch!

07/08/2026

Here's a great leg exercise for you.

The double kettlebell front squat is very demanding AND humbling.

You need a lot of upper back and trunk strength to stop your back from arching or rounding, plus the leg strength to squat with two bells.

It's one of Mel's favourite exercises in her program. And by 'favourite' I mean least favourite 😁🤣

She loves them for the benefits they produce, not by how enjoyable they are.

But you know what is enjoyable? Being strong!

I’m Jesse — your local strength coach and PT with almost twenty years of coaching experience.I help everyday people lift...
04/08/2026

I’m Jesse — your local strength coach and PT with almost twenty years of coaching experience.

I help everyday people lift better, move better, and build real strength with proper technique. My coaching is hands‑on, explicit, and built around teaching you exactly how to lift.

There's no lines, no mirrors, no crowds, and no fluff. Just proper strength training with clear guidance that removes the guesswork.

I coach 1:1 from my private training facility and have limited spots available.
If you want to get stronger, improve your form, or finally feel confident in the gym, I’d love to help.

Ready to get started?

Choose the pathway that fits you: 👉 www.fullasc.com

03/08/2026

You should be doing lunges.

They build strong legs and can be progressed from the basic bodyweight version to a heavily loaded barbell like Adam is demonstrating.

Lunges are simple to learn, great for muscle building, and essential for symmetry.

Strong legs are the foundation for your body, build yours by doing lunges.

Do you love them or loathe them?

If you want to get stronger but feel unsure about your technique, this is for you.The Strength Pathway shows you exactly...
30/07/2026

If you want to get stronger but feel unsure about your technique, this is for you.

The Strength Pathway shows you exactly how to start strength training properly — with clear steps, real coaching, and a focus on learning how to lift safely and confidently.

Whether you’re new to strength training, fixing your form, or ready to commit to a full strength program, this pathway gives you structure, clarity, and a coach who actually teaches.

Your strength starts here.

28/07/2026

How I keep training fun 19 years in.

I've been strength training consistently since first joining a gym on my 16th birthday.

So what's the secret to keeping it fun?

Results.

Making progress is the biggest motivator for me, seeing results for the time and effort that I put into my body.

Getting strong, building muscle, and improving your body is fun. Really fun!

And the only way you make that happen is by training hard and being consistent.

This means getting your strength training done whenever you can. Early in the morning before work, during your lunch break, or after work.

You have to commit to the process of training each week and sticking to a program to actually drive results.

You can make a lot of progress by doing the same exercises over and over again for months on end.

And if for some mythical reason you can't, add some variety by changing exercise or swapping something like your grip.

You dont need a different workout every week!

Here you can see me doing some mixed-grip pull-ups for variety instead of the standard overhand grip; a simple swap to keep training fun.

That's how I continue to enjoy my strength training nearly 20 years after starting.

27/07/2026

Building upper body pressing strength.

A great way to build upper body strength and muscle mass is by doing the military press.

Stand up straight with a barbell in your hands and push it overhead without amy help from your legs.

Here are the keys to do it well and safely:
✅️ Hands placed outside shoulder width
✅️ Forearms vertical, facing straight up
✅️ Feet underneath hips and joints stacked
✅️ Butt tight and feet "spreading the floor"
✅️ Squeeze the bar hard and lock the wrist
✅️ Push the knuckles towards the ceiling
✅️ Lock elbows and finish with straight arms

Pressing overhead isn't for everyone, but if you have the shoulder mobility, its a great exercise for getting strong.

Do you have the military press in your routine?

How would YOU feel getting results like this?It's not a pipe dream or out of reach when you work with us.www.fullasc.com...
24/07/2026

How would YOU feel getting results like this?

It's not a pipe dream or out of reach when you work with us.

www.fullasc.com/get-started

Address

O'Connor, WA

Opening Hours

Monday 6am - 7pm
Tuesday 6am - 7pm
Wednesday 6am - 7pm
Thursday 6am - 5pm
Friday 6:30am - 5pm
Saturday 7:30am - 10:30am

Telephone

+61408134472

Website

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