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 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 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 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 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.

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