Bowen Hills Premier 24/7 Gym

Real Results, App-based Programming & Nutrition 

We're More Than Just A Gym!

Cutting-edge equipment, programming & coaches


It’s Not Enough Just Training Hard…

You Gotta Train Smart Also!

Achieve exceptional results with our 10 Components of Fitness across 4 workouts per week.

Complete the form below to get a free trial






    Come and enjoy a commitment-free trial with 10.4 Fit and experience our evidence-based workouts, positive vibe and state-of-the-art facilities.
    Our Results Focused Training System
    10 Components of Fitness x 4 Workouts Per Week
    10.4 Fit offers a dynamic program that integrates the 10 Components of Fitness, providing an enjoyable and effective approach suitable for individuals of all fitness levels. Push yourself to your maximum potential four days a week alongside our vibrant fitness community, and see real results!
    Irrespective of your current fitness level, by completing a minimum of four weekly workouts, adhering to our personalised meal plans, and engaging in the necessary recovery activities, you will enhance your strength, reduce body fat, improve cardiovascular fitness, and minimise the risk of injuries.
    We recognise, as should you, that exercise alone is insufficient to attain the results you diligently strive for and genuinely deserve. This understanding propels us to adopt a distinctive approach at 10.4 Fit.
    We’re all about the community
    Push yourself to your limit and have fun while you do it!
    10.4 FIT is so much more than a gym or just a place to workout! We’re a fitness community that stands together, we encourage each other, and we’re bound by the belief that consistency, hard work and positivity is the key to a better life.
    Our sessions are different. It’s not good enough to just work hard… You’ve gotta work smart also! That’s our difference.
    OUR BEST FEATURES

    Why choose us?

    Community

    Community – Feel the vibe and share your energy!
    With a fun and encouraging training environment, 10.4 FIT is equal parts fitness and fun. Join our fitness community to see what it’s like to supercharge your results

    Fit Tech

    We put the latest in fitness innovation to practical use to give our community structure in training, nutrition and in-session physiological feedback. From our 10.4 FIT App with numerous fit-tech integrations to our cellular InBody composition scanner, we have you covered.

    Accountability

    Our training system is all about accountability. You’ll not only be accountable to your trainers, but you’ll also be accountable to the people you exercise with. We’re in this together and your success is the communities success and vice versa!

    Results

    When it comes to seeing immediate and lasting results, good nutrition, a scientifically based training plan, and consistency are essential. 10.4 FIT gives every member two free personalised nutrition plans, a periodised training program and regular InBody scans, to make sure you’re reaching your goals.
    We’re Transformation Experts - Our Approach

    Our 10 Components Of Fitness

    Body Recomposition

    Body recomposition is what we do best at 10.4 Fit and we know how important it is for our members to change their body composition by reducing body fat while simultaneously increasing muscle mass, because they tell us. Our approach enhances both aesthetics and overall health. Our training system promotes a leaner physique, improves metabolic rate, enhances physical performance, and reduces the risk of various health conditions associated with excessive body fat or inadequate muscle mass.

    Muscular strength

    Muscular strength is crucial for various reasons. It improves overall physical performance, it enhances sports performance, promotes better posture, joint stability, and reduces the risk of injuries. Additionally, it contributes to a higher metabolic rate, aids in weight management, and improves overall body composition, leading to better aesthetics and improved confidence. Our training system focuses heavily on muscular strength development and our periodised programming makes sure you maximise your gains.

    Speed & Agility

    We think speed and agility is an underrated training variable. Some benefits include enhanced athletic performance by allowing us to move quickly and change direction efficiently. Speed and agility are essential as it improves overall coordination, reaction time, and balance. Also, speed and agility training can help prevent injuries by developing neuromuscular control, enhancing dynamic stability, and improving proprioception, leading to better overall physical performance.

    Muscular endurance

    Muscular endurance is handy to have when it comes to your physical fitness. Muscular endurance refers to your ability to sustain contractions over an extended period without fatigue. Muscular endurance is important for activities that require repetitive movements, such as running, cycling, or swimming. It also contributes to overall muscular strength and resilience, promoting better overall health and well-being.

    Flexibility       

    Flexibility improves joint range of motion, allowing for greater mobility and reducing the risk of injuries. Enhanced flexibility also enhances athletic performance through better movement patterns and preventing muscle imbalances. We also use flexibility to aid in relaxation, stress reduction and can enhance physical and mental well-being. We use pre, intra and post-workout stretching and flexibility exercises for maintaining optimal flexibility levels.

    Muscular hypertrophy

    Muscular hypertrophy, the increase in muscle size, is super important to us 10.4 Fit. Muscular hypertrophy enhances overall body composition by increasing muscle mass, which contributes to a leaner and more defined physique. Additionally, it can improve metabolic rate, as muscle tissue requires more energy at rest. With our periodised programming, we spend a considerable amount of time in pursuit of increased muscle mass using techniques and training methods that put quality mass in all the right places.

    Coordination        

    Coordination is the glue that holds our day-to-day physical activities together. It enables smooth and efficient movement patterns, allowing us to perform complex tasks with precision and accuracy. Good coordination enhances sports performance, agility, and balance, reducing the risk of injuries. It improves overall motor skills, spatial awareness, and reaction time. What you’ll find with our programming is that your coordination will be tested during every workout.

    Cardio endurance

    Cardio endurance ​​improves the efficiency of the cardiovascular system, enhancing the heart's ability to pump blood and deliver oxygen to the muscles. This leads to improved stamina, allowing us to engage in physical activities for longer periods without experiencing excessive fatigue. Cardio endurance also promotes a healthy heart, reduces the risk of cardiovascular diseases, supports weight management, improves lung capacity, and contributes to better overall physical and mental well-being. I’m sure you’ll agree they are some pretty good reasons to do some cardio right there..!

    Balance

    Balance is so important for maintaining proper posture and alignment, improving overall body mechanics and reducing stress on joints. We program balance elements in our training programs to enhance coordination and agility, supporting performance in sports and daily activities. Balance training also stimulates proprioception, which is important for body awareness and control. Overall, balance contributes to functional movement, and overall quality of life.

    Power

    Power is the combination of strength and speed to generate force rapidly. Power enables explosive movements, such as jumping, throwing, or sprinting, allowing us to perform at our best. We use power improving activities to enhance athletic performance, agility, and reaction time, but it also improves functional abilities, such as lifting heavy objects or performing quick movements in daily life.
    Meet Our Head Trainer

    Expert Trainer

    Meet our Head Trainer & 10.4 Fit Founder

    Josh Davies

    10.4 FIT founder Josh has been around as a trainer since 2011, and in that time he has discovered that the fastest and long-lasting results come to those who work hard, smart and consistently over time. With this in mind, our system is driven by accountability and the latest in evidence based training & nutrition methods. Either join as a 24/7 member and exercise how and when it is convenient for you, or get involved in Small Group Personal Training (groups of 6ppl), one-on-one Personal Training, our combine all three options for fast and long lasting results. It’s really just a matter of what works for you.

    Good things come to those who work!

    Our Mission

    10.4 Exists for one reason, and that’s to constantly challenge and lead our members to achieve the highest level of sustainable fitness they can reach, and have a great time doing it!
    10.4 is a fantastic gym and is ideally located. Head trainer Josh has managed to create a gym that has a welcoming and inclusive atmosphere for all fitness levels. I've trained with Josh for almost 18 months now and his knowledge and expertise is unmatched, his driven and passionate about all his clients and gym members. Awesome trainer, awesome gym and as an added bonus, I've been able to make some new fitness friends along the way, I couldn't ask for anything better!! 🙂
    Chloè-Dawn Hunter
    Client
    I was referred to Josh through a friend and it was life-changing. The gym is fully equipped with state of the art cardio and weights, the classes are all inclusive and extremely motivating and Josh is incredibly knowledgable and able to tailor the exercises to any ability. Highly recommended for anyone needing a new environment and that extra push to improve the consistency of workouts. Thanks Team!
    Alexander Houston
    Client
    "The best gym experience in Brisbane! I’ve always felt very overwhelmed when choosing a gym and don’t like a space that makes me feel uncomfortable or that I’m being judged by others. 10.4 Fit is the absolute opposite and I always look forward to my PT sessions with Josh. He is a phenomenal trainer, who genuinely cares and motivates to drive results. The space is great, a nice vibe and I’ve met some great people there too! It’s a win all round!"
    Kristina Neal
    Client
    "Great gym and Josh is an amazing trainer! He really puts in his 100% every time to ensure best outcomes for his clients. It’s been a real pleasure working with him and getting to know him more as a friend."
    Rahul Puri
    Client
    "I felt very welcomed when I first arrived at 10.4 fit. The location, staff, equipment and centre is all 5 stars! It was not a hard choice choosing them as my gym for the months i am staying in Brisbane."
    Julie Nystuen
    Client
    Latest Blog Post

    MOST RECENT ARTICLE