Think group training is too intense for you?

All workouts can be scaled for any individual, so come in and give it a try. The goal at Hammer & Tong is to provide community members with a fun path to achieving their ultimate physical and mental potential. Getting fit and healthy shouldn’t be boring or monotonous, it should be fun, varied and done with friends!​

You don’t have to be in shape to start!

We love introducing people who haven’t exercised in years to what we do. We teach people how to move well, which keeps them injury-free and inspired to continue pursuing their health and fitness goals.

Setting you up for success

It begins with our fundamentals course that, under the guidance of our experienced coaches will give you an understanding on basic movements and the unique, independent and controlled manner these movements are applied. With the guidance of our coaches you will safely learn these foundation movements prior to entering our general classes.

We’ll teach you;

  • Specific warm ups for your sessions
  • How to safely perform free-weighted movements, such as the Squat, Deadlift and Clean
  • Basic bodyweight/gymnastics progressions
  • Foundational fitness principals including intensity breakdown and recovery
  • Full Coach support in class and via email/closed group social media.


Our On-Boarding program is a great way to learn the basics and introduce your body to strength training at your own pace. We do a full body analysis so we understand exactly where your starting point should be on the program and help guide you from there! 

No problem! Our Program caters to the very beginners or the more experienced athlete. We can also customize our program at any stage to fit your unique needs and help you progress at a pace that is right for you. 

It depends on the degree of the injury. Most injuries occur due to weakened or under-active muscle groups, which put additional stress on other areas of the body, inevitably causing injury. Not only is strength training a great way to rehab an injury, it’s also a great way to prevent them from happening in the future! We work hands on with a wide variety of specialists and accommodate our program to suit the requirements of most injuries (including lower back!).

We LOVE this question! And the answer is WE WISH! Many of us put a heap of effort into building muscle and getting strong, and unfortunately – this is way harder than it’s made out to be. You will absolutely get stronger from strength training, but to get truly “bulky” takes many years of work and the purposeful desire to do so. It is all within your control.

We feel you  – and we’ve all been there! Which is why we have custom built our very own accountability program to ensure you prioritise yourself – even when life gets crazy! This program incudes regular check-ins with your coach, messages and calls if you’ve been MIA from classes.
Unlike most gyms, we WANT you to use your membership (this makes classes more fun for everyone) and we will hold you accountable – with the utmost love & support - every step of the way! 

Call us bias … but if the health of your body & mind is not at the top of your priority list, you’re in for a not so nice wake-up call down the track. Not all fitness is created equal, and there are certainly standards that separate the GREAT programs from the mediocre, and the mediocre from the downright ugly.

Invest in your health the way you would invest in a good pair of shoes… You know good quality when you see it – and you value them more for it. A great gym works the same way!

Does it mean one less dinner out so you can give your body the Best it deserves! ? Perhaps. Is it worth it? Absolutely.

Contact us for free trial now!



 27 centenary dr
        Goonellabah, New South Wales

 +61 400 117 118