ONLINE RESOURCES

DUKES GYM BLOG

 

All the training and nutrition advice you need to crush your goals

Read More

The Essentials

We’ve put together some articles to help anyone go from newbie to experienced lifter in no time at all 🙂

The key to seeing results in the gym comes from combining the right workouts, with nutrition frameworks that are sustainable and accountability tactics that help keep you on track when life gets in the way.   

Lifting Correctly

A Beginner's Guide to Mastering The Fundamental Gym Movements   Are you new to the gym and feeling overwhelmed by all the equipment and exercises? Don't worry; you're not alone! Starting your fitness journey can be intimidating, but the good news is that there...

How to avoid looking big and bulky

A common misconception among new gym goers is ‘Lifting weights is going to make me big and bulky'.    Along the same lines are statements like:  I don’t want to get too big  I put on muscle really easily  I don’t want to look muscle bound    Ok, so spoiler...

Setting Up and Using Equipment

Key takeaways Gym equipment can be grouped into 2 categories: Machine Based Weights Free Weights Machine based weights are much easier to set up and use as the range of motion and movement path is fixed, which means for the most part, you just need to adjust the seat...

Cardio – How much and how often?

Are you new to the gym and wondering how much and how often you should be doing cardio? You're not alone! Cardiovascular exercise is an essential component of any fitness journey, and it's crucial to approach it with a plan that suits your goals and current fitness...

Nutrition Frameworks – What works and what’s non-sense

Nutrition is one of the most baffling areas for gym newbies so today we’re going to break it down into some super simple steps so that at the end of this article you’ll know exactly what to do, regardless of your goal.  Quick Links   Calories in vs. Calories Out...

TRAINING PRINCIPALS

NUTRITION FRAMEWORKS & ADVICE

WORKOUTS & PROGRAMS

MOBILITY & INJURY PREVENTION

RECIPES

MEMBERSHIP MANAGEMENT

Managing your membership has never been easier. We use the industry leading membership management platform GymMaster. This means you can do everything through one app – no more emailing in or having to make appointments in person to put your membership on hold or cancel it 🙌 

R
Access Your Membership Details
R
Check your Account Charges
R
Reschedule or Cancel Upcoming PT Bookings
R
Place Your Membership On Hold or Cancel It

Join The Newsletter

Our Mission

We want to share the joy of lifting weights with the world. 

Dukes Gym Newsletter

 

Get the latest on all things happening at Dukes. Every month you'll get new info on: 

- Training Tips

- Nutrition Advice 

- Upcoming Events 

- Exclusive Special Offers

You have Successfully Subscribed!

Download Complete Body Transformation

 

Enter your details below to recieve the free eBook 'Complete Body Transformation'. Covered in the eBook is: 

- Training principals for maximum results

- Nutrition guides to simplify your diet

- Rules for a winning mindset

Check your inbox for the eBook - Complete Body Transformation.

Download Gaining Muscle

 

Enter your details below & recieve the free eBook 'Gaining Muscle'. Covered in the eBook is: 

- Advice from the experts

- Training principals for maximum results 

- Nutrition guides to simplify your diet

Check your inbox for your copy of Gaining Muscle

Download Getting Lean

 

Enter your details below to recieve the free eBook 'Getting Lean'. Covered in the eBook is: 

- Advice from the experts

- Training principals for maximum results

- Nutrition guides to simplify your diet

You have Successfully Subscribed!

Fill in your Details Below

Fill in your details below and one of our friendly staff will be in touch shortly.

SUCCESS! One Of Our Friendly Staff Will Be In Touch Shortly

Come in for a Free Trial

Interested in becoming a member? Come in and see what it's like at Dukes! One of our friendly staff will show you how we can best help you achieve your goals in the gym and give you a tailored tour of the facilities.

Thanks for submitting! One of our staff will be in touch shortly.