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How it works
Small group personal training in Rainham
A handful of people, a coach at every session, and a programme planned in blocks. Over 50 session times a week at 189 Station Road.
The short answer
What is small group personal training?
A personal training session shared with a handful of people. A coach runs every one, and every exercise is adjusted to suit you.
It sits between a class and 1-2-1 PT. You get a coach's eye on your form, a plan written for the group with your own version of every exercise, and people to train with. Sessions last 60 minutes.
Group, not generic
How can one session suit everyone?
Everyone follows the same pattern, at their own level.
On a vertical pull day, Tony coached Noah, Dawn and Matt through the same movement in three versions: weighted chin-ups, assisted chin-ups and a pulldown. In the same session as Nicole's 85kg deadlift, another member lifts nearly double.
“'Group' doesn't mean generic. It means efficient coaching with individual prescriptions.”
Tony
The 6 Week Kickstart
What happens in the first six weeks?
Up to 18 sessions, two or three a week, with check-ins in between.
Find your starting point
Your intro session: what you've done before, any injuries, what you want. Then the first sessions at the right weights.
Learn the movements
The coach shows you each exercise and sets your version of it. Two or three sessions a week.
Build the habit
Weekly check-ins, simple food changes, and times that fit around your week.
Add to it
A bit more weight, another rep, better form. We track what you lift.
Feel the difference
Most people feel better within the first couple of sessions: a bit more energy, a bit less achy.
Decide what's next
By the end, most say they feel more like themselves again, and ask how to carry on. If you've turned up and don't feel better, you get your money back.
After the first six weeks
How is the programme planned?
In long blocks. The last one ran 16 weeks before a new programme started, so you always know what's next and can see your numbers move.
- Strength first with classes that complement it
- Progress tracked by the weights you lift, plus body fat, muscle and weight
- Coach on call message your trainer any time
- Flexible booking no fixed slot, so shifts and travel aren't a problem
Comparing options
Small group PT, 1-2-1 PT or a gym membership?
| Question | Small group PT at Top Condition | 1-2-1 PT | A regular gym |
|---|---|---|---|
| Is a coach watching my form? | Every session | Every session | Only if you pay extra |
| Who decides what I do? | Your coach, with your own version of every exercise | Your trainer | You |
| Who's training with me? | A handful of regulars | No one | Whoever's in |
| Cost | More than a gym, less than a trainer on top of one | £50+ a session, plus a gym membership | The cheapest |
| Help between sessions? | Messages, check-ins, nutrition coaching | Sometimes | Rarely |
Tony's view: if you're confident, know what you're doing and train consistently on your own, a normal gym might suit you. A lot of people need structure, coaching and somewhere they don't feel awkward walking in, and that's the bit you pay for.
How is it different from a class?
In a class everyone does the same thing. Here everyone follows the same plan with their own version of each exercise: on a pull day that might be weighted chin-ups for one person, assisted chin-ups for the next and a pulldown for someone else.
What times are the sessions?
There are over 50 session times a week, from 6am, through mid-morning and lunchtime, to evenings after work, plus weekend mornings. You don't have to book the same slot every week, so it works around shifts, school runs and travel.
How often should I train?
Two or three times a week. That's what the Kickstart is built around, and it's what our members who travel or work shifts still manage.
Do I get help between sessions?
Yes. You can message your coach any time, we track the weights you lift, check in regularly, and measure changes in body fat, muscle and weight. There's a members' group too.
Do you help with food?
Yes. Nutrition coaching is part of the Kickstart: no fad diets, no tracking every crumb, just help getting your food working better for you.
Can I train with an injury or a health condition?
Usually, yes. Exercises are tailored if you have an injury or limitations. Louise has trained with MS for 12 years, and Alison's knee went from heading for a replacement to no pain at all.
The 6 Week Kickstart
Start with six weeks.
Up to 18 small group sessions, nutrition coaching and weekly check-ins. If you turn up and don't feel the difference, you get your money back.