Semi-Private Training at Pherform: Personal Coaching, Small-Group Energy, Smarter Value
If you want a tailored plan, real coaching, and a consistent training routine without the full 1:1 price then semi-private training at Pherform could be your best fit.
Pherform is a female-specific strength and conditioning gym built for busy professional women. We turn complex sports science into a simple daily system: show up, follow your plan, and leave a little stronger every day. Semi-privates are one of the most effective ways we deliver that- personalised programming, close coaching, and the motivation of training with 1–3 other women.
WHAT IS SEMI-PRIVATE TRAINING?
Format: 2–4 people per session
Coaching: Individualised programming and close supervision every session
Focus options: Strength training, Hyrox preparation, postnatal return-to-training, perimenopause/menopause-aware training, mobility and joint health
WHY WOMEN CHOOSE SEMI-PRIVATES AT PHERFORM?
Personalisation without isolation: Your program is built for your goals, training history, energy, and recovery. We progress you weekly and adjust as life happens.
Confidence and safety: Technique coaching, load selection, and modifications every session. Ideal if you’re postnatal, navigating perimenopause/menopause, or managing aches and pains.
Consistency that sticks: A set time and a supportive small group create accountability and momentum which is key for long-term health and longevity.
Education you can use: We simplify strength training so you understand what you’re doing and why. No guesswork; just practical steps that fit your life.
Community without the crowd: You get energy from others and still follow your own plan. No one-size-fits-all workouts.
IS SEMI-PRIVATE RIGHT FOR YOU?
You want a structured plan and personalized coaching, but don’t need full-time 1:1.
You value a female-specific approach that respects physiology and life stage.
You prefer a professional, supportive environment over large generic classes.
You want steady progress you can feel; not quick fixes.
HOW A TYPICAL SEMI-PRIVATE LOOKS
Check-in and warm-up: Quick chat on how you’re feeling, then a warm-up tailored to your goal.
Main focus: Either main lifts (squat, hinge, push, pull), Hyrox station practice and pacing, or postnatal/mobility-focused strength.
Accessory work: Core stability, balance work, unilateral strength, carries, and mobility picked for your needs.
Conditioning (when useful): Short intervals or easy aerobic work to support your goal and recovery.
Wrap-up and tracking: We note weights, reps, and key cues so each week builds on the last.
FEMALE-SPECIFIC STRENGTH TRAINING TYAT SUPPORTS HEALTH AND LONGEVITY
Midlife and menopause: Prioritise muscle, bone density, and insulin sensitivity with smart volume and recovery.
Postnatal: Return to training safely with core and pelvic floor considerations, gradual load, and fatigue-aware planning.
Mobility and joint health: Move better, reduce discomfort, and build strength through full ranges with appropriate tempo and load.
Everyday life: Stronger, more capable movement; better energy and sleep; a calmer relationship with training and nutrition.
HYROX AND EVENT FOCUSED TRAINING
If you’re Hyrox-curious or already signed up, semi-privates offer a smart path to prepare without compromising technique or recovery.
Strength that transfers: Squat, hinge, push, pull, carries, and lunges programmed to support sleds, farmers carries, wall balls, and rowing.
Engine without burnout: Conditioning doses that build capacity while protecting joints and hormones.
Skill and efficiency: Technique on rowing, ski/erg pacing, and movement economy so you finish stronger, not just tired.
Injury risk management: Volume and intensity you can sustain alongside work and life.
HOW SEMI-PRIVATE COMPARES
Versus 1:1 personal training: Similar individualisation and coaching attention with added social motivation at a lower price per session.
Versus large group classes: You still get community, but your plan is yours. No pressure to keep up or do movements that don’t suit you.
MEET THE COACHING TEAM
You’ll be coached by Pherform’s certified team who specialise in female-specific strength and conditioning. Explore our coaches and credentials on our Coaches page.
FAQs
- I’m brand new. Is semi-private right for me?
Yes. We meet you where you are, teach fundamentals, and scale everything to your level.
- I’m postnatal. How soon can I join?
Once your healthcare provider clears you, we’ll design a return-to-training plan aligned to your stage and symptoms, including pelvic-floor-aware progressions.
- I’m perimenopausal or menopausal. Will this help?
Yes. Strength training supports muscle and bone, insulin sensitivity, and mood. We adjust volume, intensity, and recovery around your symptoms and schedule.
- Can semi-privates help with Hyrox prep?
Absolutely. We’ll combine strength, movement efficiency, and conditioning so you can handle event demands without overtraining.
- I have a knee/hip/shoulder issue. Can I still train?
In most cases, yes. We modify movements, manage load, and include stability and mobility work to support pain-free progress.
- What’s the first step?
Book your free No Sweat Intro a relaxed call to discuss your goals, schedule, and the best semi-private time for you.
