SKILL (WHAT WE MIGHT CALL NEUROLOGICAL STRENGTH):

We can learn new skills in a single session. You’re levelling up in 1 hour. 

But to have it sit in Muscle Memory, think that you want to reinforce that 100 hours. That requires dedicated work, and is also incredibly helpful for brain health, and keeping you injury free.

AEROBIC CAPACITY

You’ll be able to feel a difference in about 2 weeks.

STRENGTH

4-6 weeks is a normal level-up time for strength.

This is a bit like a tree. In the beginning we learn the technique and proprioception. Then we move on to work the muscles with weights, to increase bloodflow and fuel-efficiency in them. We’ll also want the tendons to strengthen alongside, as well as flexibility.

DATA FROM THE LEVEL METHOD:

From 350k+ real level-ups. Typical time between colors in a single category (there are 15 categories overall and the belt colors go white>yellow>orange>blue>purple>brown>black belt):

White/Yellow to Orange: about 4 months

Orange to Blue: about 5 months

Blue to Purple: about 5 months

Purple to Brown: about 6 months

Brown to Black: 6+ months

Black to Red: 6.5+ months

Early on, a step is about every 5 weeks. Black/Red is more like 3-4 months per step, and that's still optimistic because people currently stuck don't show up in completed level-ups."

PERSONAL EXPERIENCE by MISKA, HEAD COACH:

But still, 20 years into my own workout journey, I can measure a clear improvement in a strength progression I do for 4-6 weeks. And it still feels just as good now, when I notice progress.

BODY COMPOSITION

Losing some fat and gaining some muscle: if you only look at how much you weigh, it might look like there is no difference. Because you might build some muscle and lose some fat. So measure the fat % at the start, if losing weight is a goal. We have a machine to do that.

A good target is 1/2 kilo fatloss per week. This pace is usually considered sustainable, and with it we can make life-long transformations. HUGE and RADICAL CHANGES often have this yo-yo effect of being too overwhelming and we revert to old habits later again. Smaller steps are easier to keep sustainably.

We're especially good at working with people who have no training background at all: you can start from zero and still have a very clear workout plan from us. We have the experience.

Many who start at our gym have had a long pause and want to get restarted.

Some of our coaches only speak English, and we'll always take classes in English if someone doesn't speak Finnish or Swedish. About 25% of our members are expats. A lot of them are academics and artists.

Do we speak Fnnish? Some of us; the owners are Swedish speakers. You'll need basic English for the workouts. You don't need to be perfect in it of course.

One class is normally 1 hour long, including warm-up. You can stay a bit longer do to Extra Credit: prehab strength or flexibility.

WHAT DOES IT ACTUALLY TAKE?

2 workouts per week, we’ve found is a good minimum to get results. That is 2 hours weekly, or 0,8% of your waking time each week, if you sleep 8 hours each night.

4 Workouts per week has been proven to have the highest rate of return-of-invest. That’s based on big-data across 10.000 gyms like ours measured by the company Push Press. The data implied that when a person got 4 workouts each week, they were locked in and could keep motivation high long-term. 5 workouts per week did not show a significant raise in motivation or life-span of training.

We are not trained to treat pathologies. If the problem has lasted more than 14 days, we recommend contacting a medical professional (an MD or a physiotherapist).

We can, however, adjust every workout to your limitations. If you have instructions on what you can and cannot do with your knee, back, or shoulders, we can easily make every workout work for you.

We can also help with PREHAB if the issue is old or minor: stabilizing muscle strength is something we spend about 15–20% of our workout time on, also in normal training. If you have specific programs from your physiotherapist, we can include them in your workouts.

Book a meeting with a coach to discuss the problem, and we'll create a plan. Our booking system also has flags that remind every coach of specific instructions regarding injuries.