One Strength in Orange, New South Wales | Gym/Physical fitness centre

One Strength

Locality: Orange, New South Wales

Phone: +61 438 183 165

Address: 146 Moulder Street 2800 Orange, NSW, Australia

Website: http://www.onestrength.com.au

Likes: 1832

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• Sport & recreation
• Gym/Physical fitness centre
• Squash court

25.01.2022 Busy during the Morning and lunch times but still wanting to get a class in during the night? Jacks strength and conditioning classes are waiting for you at Monday and Wednesday nights 6pm! Be pushed and encouraged through both strength training and conditioning whilst being in a friendly and social environment... No need to book! See you then

25.01.2022 KIDS KLASS!!!! . 5.30 till 6.30 every Tuesday and Thursday! . Kids driving you mad?... . Want to train but you cant get the kids looked after? . Or even just looking for a fun activity for kids over 4? . Come down and create a new highlight to your kids week. See more

25.01.2022 Hey guys with the comp only a week and a half away we are going to do a sbd soft suit pre order. Message us if you’d like one. Order will be out through tomorrow afternoon Price is $124.95... @sbdapparel @citystrength

24.01.2022 On this day we pay respect to the fallen gym equipment. #neverforget . @nathannswann

24.01.2022 Updated class time table! . High intensity morning classes with raz @5:30am . High intensity lunch time classes with Sammy 1pm tuesdays and 12pm Thursday... . Kids classes with Ethan @5:30 Tuesday and Thursdays . S&C training on Monday nights @6pm with jack See more

23.01.2022 We bring to you today’s superset inspired by @coacheugeneteo . Single legged dumbell calf raise paired with a tibialis body weight raise. . .... Execution: (single leg standing calf raise) recommended to execute both exercises without shoes for stabilisation and increased control position your self on a ledge with some form of support to keep the body stable stand on one leg with the weight through the balls of your foot, and ensure to apply an even pressure through your foot. if you’re using weight, hold a dumbell against your side allow your ankle to drop below to ledge, stretching out the calf and Achilles’ tendon and holding in this position for 2-3 seconds perform a slow and controlled contraction by raising up onto the balls of your foot. squeeze the calf for 2-3 seconds before repeating for a few reps. change legs. . . Execution:(tibialis raise) body weight will most likely be more than enough resistance for this muscle as it is commonly neglected and under trained performed by placing your heels on the ledge and letting the balls of your feet hang over (opposite to calf raise position) allow the end of the feet to stretch down by pointing your toes to the ground, hold for a few seconds. then keep a controlled contraction as you raise the end of your feet towards the roof, hold for a few seconds. repeat for a few reps this can also be used as active rest where instead of taking a break between exercises, use the tibialis raise as your active rest and then proceeding to do the calf raise again. . . . These two exercises pair great together and here’s why: . -The single legged calf raise can be done anywhere with minimal to no weight, much like the tibialis raise. -When performed together, the overall strength, endurance, and coordination of the calf and lower leg are significantly improved -The tibialis raise aids in improving the overall performance of a calf raise through increased range of motion of the Achilles’ tendon, whilst slowly increasing size to the front of the shin and therefore increasing aesthetic of the lower leg. . . . To go straight to the source @coacheugeneteo recent video is the go! #superset #onestrength See more

23.01.2022 Here at One Strength we are very excited to announce that Doves & Dimes will be joining the family here at 146 Moulder Street Orange . The thing we value here at One Strength above all is our culture and even if we tried I dont think we could have found a better match . The amount of accolades these two share would be more than enough of a reason to have an ego the size of a house, but that couldnt be further from the truth... . Good . Honest . Genuine . Humble . Fucking hard working people . Who want to see others achieve . Im very excited to see what the future holds and see the growth of both business working together . Welcome, @emmanueljrodriguez and @misspaniataku ! . And hey, I might even get to conquer my biggest fear..... dancing . . . @dovesndimes @dovesanddimes @ One Strength See more

22.01.2022 Do you struggle to hit your calves effectively? . Slow it down. . Squeeze as hard as you can at the top and get as much of a stretch as you can at the bottom.... . Repeat. . #onestrength See more

22.01.2022 We got some new equipment! The Good Girl & The Bad Girl Swipe left to see the bad girl, you wont be disappointed

22.01.2022 Good people of Orange and the surrounding areas . On the 26th of September One Strength will be hosting our first Powerlifting Workshop with the Bigdog himself @pale_horse_powerlifting . To book in get in contact via our social media or come have a chat at the desk!... . See you all there! See more

22.01.2022 We are almost at the end of 2020 Finish the year STRONG DONT slack off... KEEP training hard Make yourself proud

21.01.2022 ONE . MORE . REP... . #onestrength See more

21.01.2022 This week . Make a plan . Do the plan... . Next week . Repeat See more

21.01.2022 Big thanks to the guys from HeadSpace for doing their weekly PT session . Every week these guys come in and train underprivileged kids who didnt quite make 6ft

21.01.2022 Encourage each other goes without saying here at one strength. Its a core value. To encourage or to be encouraged could make all the difference, in the gym and in life.

21.01.2022 Quick little appreciation post for @joethroup. . This man is living proof that this shit works. He shows up, puts in the work, and sticks to the plan every day. . His mental and physical transformation since beginning his training here is inspiring. ... . Keep up the great work bro, you’re killing it! See more

20.01.2022 Set your GOALS, Stay CONSISTENT, WORK your ass off,... And take time relish in your ACHIEVEMENTS #hardworkpaysoff #onestrength

19.01.2022 When Chase says jump you say how high.. Train like Chase is always watching. . . . .... #onestrength #fitness #gym #staffy #staffylove #dogsofinstagram @ One Strength See more

19.01.2022 Massive shout out to everyone who showed up this week, absolutely EVERYONE! Keep showing up Keep doing the things Stay consistent .... A special mention to all the lovely ladies who added an extra 2x early starts to there week this week to learn some new skills. That was 5 days this week turning up at 5:30am to get it done.. not to mention the best way to start the day! So proud of you guys, keep it up!. . Classes: Raz- 530am mon, 530am wed, 530am fri Sammy- 1pm tues, 1pm wed, 12pm thurs Jack- 6pm mon, 6pm wed . . . . #onestrength #fitness #motivation #gym #newskills #consistancy #strength #fitnessmotivation See more

18.01.2022 Repost from @pale_horse_powerlifting What a great day taking a road trip with @kiakaha_powerlifting and @dustin.burrell.1988 to visit the crew from @onestrength_ in Orange. - I did a podcast with @lyledavis94 and @nathannswann which was loads of fun. We spoke about some very interesting stuff.... - We also located a great gym to hold @wrpfaustralia meets in NSW. Bringing Powerlifting to regional areas. - But the highlight was meeting this sweet old girl, day made obviously - Excited to get back to Orange to get some workshops in. Thanks for having us - - #palehorsepowerlifting #cult #jointhecult @ One Strength See more

18.01.2022 Superset of the week Biceps; strict cable machine single arm hammer curl, cable machine high curl. . Execution: Hammer curl Position your self up against the cable machine to secure your arm in place... You want minimal movement of the upper arm With your palm facing in, curl the rope up toward the body squeeze the bicep at the top of the movement control on the way down repeat for 5+reps . Execution: high curl kneel on one leg to create a stable base for yourself hold the handle of the top cable and ensure the cable runs inline with the rest of your arm as you begin the curl, ensure to keep your upper arm secure with no movement, the only movement should come from the elbow allowing the forearm to complete the curl squeeze bicep on the contraction controlled back down repeat for 5+ reps See more

18.01.2022 @pale_horse_powerlifting and the cult are back for another workshop on how to prepare yourself in the lead up to and on the day of a competition. . Slide into our dm’s to book your spot. .... #onestrength #palehorsepowerlifting #cult

18.01.2022 Not seeing results? . This could be caused by: - A lack of sleep... - Too much/not enough food - Lack of intensity when training - Mental fatigue - Incorrect technique - Not sticking to the plan - Lack of patience . The staff here at One Strength are always available to help you identify the problem and help you make the necessary changes

17.01.2022 It’s the start of a new week tomorrow. 7 new days to make YOURSELF proud. And it’s the end of the previous week today. Finish it strong. ... Do it for you. Keep working. And You will get there with persistence and patience. #onestrength

17.01.2022 Here at One Strength, we’ve been getting a lot of new toys. Mono lifts, Comp Bench’s, The worlds best leg press plus lots more to come... . But even with all the new equipment arriving in my opinion by far this is still my favourite piece . A custom made squat rack that was built by a member or the previous owner between 30 - 40 years ago... . I love this old school rack, I love these old cast iron standard weight plates . Yes here at One Strength we absolutely embrace the new . If you don’t adapt, you die. . Simple . But we will never forget where we came from . And why we started . We aren’t perfect, like everyone we fuck up . But we are committed to brining the people the best old school gym that we possibly can . #onestrength See more

16.01.2022 This week we’re dedicating our appreciation post to none other than @leximackenzie22 . Over time, Lexi has gone from a not so enthusiastic morning person to consistently walking through the door at 5:30am with a spring in her step and ready to put in the work. .... We here at One Strength applaud the dedication and hard work you’ve put in, Lexi! Keep it up! #onestrength #family

16.01.2022 Ahh shit, here we go again. . #onestrength #ouch #myknees

16.01.2022 Theres something about it . A piece of equipment that is only designed for one purpose . The Nautilus plate loaded shrug only cares for one thing, getting you jacked as fuck traps... . So much so that members have even decided that it was turning into to much of a squat action picking the handles up, so its been chocked up for ease of use . We have a lot to thank home gym 20 in 1 - treadmill/ pull-up/ pecdeck/ rower/ latpulldown/ yougotadooryougotagym/ enoughisenough/ benchpress/ coffee machines for, they got us through COVID . The truth is though, Im a simple creature and no I dont want to adjust 38 levers and 26 wingnuts to change a machine from one to another . I want to walk up to a shrug machine and shrug . That is all @ One Strength See more

16.01.2022 Pre Covid vs Covid Times . Pretty ready for the return of normality . Its just not the same for 1.5m away ... . #whatapeach #whataman @ One Strength See more

15.01.2022 So last week we had a guy sign up to One Strength who had just moved to town and he asked Staff . So when Im deadlifting am I aloud to use chalk? . To which we replied... . Ah..... yeah? Its a fucking gym? See more

15.01.2022 The Orange Squash courts have been in operation for 59 years now, 44 years ago the Cornishs took over the business and 42 years ago they decided to install a gym. . So I am told a man by the name of Wolfgang Ritz subleased the upstairs gym room off of the Cornishs and started Wolfs Gym. . 1983 Mr Ritz was crowned Mr South Pacific and took second in the Mr Australia Competition... . Fast forward to 2018 and One Strength was born . I am genuinely honoured to still be curling the exact same dumbbells that Wolf did and to press with the same 50lb plates . Yes the year is 2020 and some things change . But some things stay the same . Massive thank you to Rob Swords for bringing in these incredible parts of history . #onestrength #wolfsgym See more

14.01.2022 The good people of Orange have been asking . And yes, One Strength has delivered . NEW STAFFED OPEN HOURS... . Come join the family! . #onestrength See more

14.01.2022 Work hard, Be patient, Be disciplined, Eat right,... See progress. #onestrength

13.01.2022 Superset: Chest Incline cable flys: -lower the handles on the cybex down whilst keeping the cable running in line with your arms -Set up an incline bench as shown in the video.... -Keep your shoulder blades pinched together and bring your hands up meeting at the top, squeezing the chest. -Return back to the starting position in a controlled movement until you feel a stretch in the chest -repeat for 10-12 reps Incline cable press: -Stay in the same position as the flys whilst keeping your shoulder blades pulled back together. -Press back up to the starting position and squeeze chest together for maximum contraction -control the movement back down and repeat for reps

13.01.2022 New superset to add into your next leg day! . Hamstring curls (seated or laying) supetsetted with as many reps as possible of hyper extensions (body weight). . And remember: the last few hard reps are what causes the muscles to grow. So,... Train hard See more

12.01.2022 How to win . Do the things you don’t want to do . On the days you don’t want to do them... . Keep going and remember; . The sun always shines after the darkest hour. . #onestrength #keepmovingforward #weightsdontcareaboutyourfeelings See more

11.01.2022 I imagine this is how the early morning trainers at One Strength feel when they arrive and @benny_wells95 and myself are already down two C4’S and a double shot coffee each

11.01.2022 SBD is in! One strength is beyond honoured and grateful to be able to stock the best powerlifting gear out there and we can’t thank @sbdapparel and @citystrength enough! Stocking wrist wraps, ... knee sleeves, belts And deadlift socks in many different sizes. . For prices, questions etc. Comment or direct message us. @sbdapparel @citystrength #sbdapparel #onestrength

11.01.2022 We here at One Strength don’t think of you as ‘members’ . We think of you as family . #onestrength #wholesome

10.01.2022 You asked! . In addition to our Monday night classes, we are adding a Wednesday night class too! (6pm) . S&C classes consist of 25min of Strength and 25min of sport specific conditioning!... . FAQs: . Do I need to be playing sport to attend? Not at all! Although we do help develop athletic qualities, S&C classes will also help increase muscle, lose fat and increase overall fitness, strength & work capacity. . What is in the classes? Strength training, cardio/conditioning, technique work (learning deadlifts, etc.), and more! . How hard is it? We scale the intensity to suit you! Weights and intensity are all adjusted, and if you cant do an exercise we will give you a regressed version of the exercise! . If you have any questions/queries reach out and let us know! See more

08.01.2022 What held me back from joining one strength? . -lack of knowledge in regards to execution of correct technique really was the main factor. Going to a new gym without knowing setup and placement and even the style of the gym equipment can be extremely intimidating. I am someone who likes to be confident in knowing what Im doing is correct. But without this knowledge of form, tempo, setup etc - its very hard to be confident, and rather I found myself being quite nervous with t...he idea. . Now after joining one strength from curiosity and wanting a new scenery to workout, it became very clear from the start that this place wasnt like any other gym in Orange. This gym was welcoming, encouraging, supportive and here to educate along the way. From the minute you step through the door you are greeted with a smile and offered assistance with your workout. Signing up as a member you also get a custom plan made for you to execute in the gym and someone will always happily take you through it. As I am now a worker at one strength as well, having the privilege of connecting with members through fitness is one of the most rewarding experiences. To not just be there for them in the gym but to also have the opportunity to be their genuine friend and encourager, its easy to say I have the best job. If you are stressed about coming to one strength, please dont be! If you have any questions, please ask! If you need someone to talk to, please talk to us! We are here for you in every way we can be! . One strength Train hard Encourage each other No bullying Dont be a pussy See more

08.01.2022 Weight loss . There are so many trendy diets and fads that are out there that claim to have the Hollywood secret to get 6 pack abs or that its the quickest way to burn off that stubborn belly fat . But Im about to give you the cold hard truth... . And its not going to cost you a thing . Eat less. . Move more. . Its that simple. #onestrength

07.01.2022 New superset for your week (be aware its a killer) . Single-leg leg extensions into Bulgarian split squats (weighted if possible e.g. dumbells) . Execution: complete reps (e.g. 10) on right leg then proceed to do reps on Bulgarian split squats with the right leg. Repeat on left. Repeat for sets.... . Will be sure to have you crawling out of the one strength doors feeling proud and pumped. See more

07.01.2022 Lets talk: Meal Prep Setting up for success A lot of people meal prep and a lot don’t.... Talking from a personal perspective (sammy) I never used to. I thought it wasn’t necessary- and for some people, it isn’t. But for someone like myself now who is training to increase muscle mass, enough food is a necessity. And for someone trying to lose weight, the right amount of food and having it prepped is also a necessity. Diet and exercise go hand in hand. You want results? Focus on both. Let me give you something to think about; If you just had a long ass day, you’re hungry as fuck, tired as fuck and feeling lazy- are you going to go home and cook yourself a nutritious meal that’s fits your calories and takes a decent amount of time to prepare. Or are you gonna go through the maccas drive thru and grab a quick meal taking about 5 minutes without even having to leave your car? The easier option is McDonald’s. Whereas if you have your food prepped for the entire week on a Sunday taking roughly and hour to two,to prepare, that fits your calories, is healthy, and ready to go- it takes the choice away. You have the right food in front of you and don’t have to worry about what you are going to eat today. Not mention it’s extremely cost effective. You could spend $50 a WEEK on your food for meal prep or you could spend $20 a day of takeaway equalling over $100 of shit food for the week. I think we can agree, there’s a better option. Or you can have the best of both worlds whislt still be a lazy fuck and get my muscles chefs new ready made meals coming soon...

06.01.2022 Here at One Strength, its our aim to provide: . The best customer service. . The cheapest price around.... . No additional bullshit. #onestrength #cult

06.01.2022 In life, there’s only progression or regression. If you’re not trying to pursue some form of self improvement whether it be learning a new skill, language, or instrument or even honing the skills you already have, then you are going backwards . Never stop getting better. .... Allowing yourself to become comfortable or stagnant because you’re happy where you are is the exact same as going backwards in life. . Always find new things to learn and never get too comfortable. Because comfort leads to complacency and complacency is a breeding ground for failure. . #onestrength

06.01.2022 19 Days to go! . Learn to master the Squat, Bench & Dead . Message the page to book your spot!... . @pale_horse_powerlifting See more

05.01.2022 This weeks member appreciation goes to a hard working go getter who not only devotes himself in the gym and his healthy lifestyle but also doesn’t fail to devote himself to the team and place at one strength. He never fails to be happy to lend a hand and has shown that through the help of the deconstruction in the building and re calibration of the scales, plus many more things. Cheers to you big dog From the OS team .... #lovesacarb @linfox90 See more

05.01.2022 One strength members! We bring you a very exciting announcement! From the 9th November we will be working closely with city strength and delivering you SBD gear. Stocking and selling the best weightlifting/powerlifting gear and apparel on the market... Massive shoutout to @sbdapparel for this opportunity To be a sub retailer.

04.01.2022 #201tings #PB #EDDYHALLVSTHEMOUNTAIN #FoRtHeGrAm @ One Strength

03.01.2022 We have all said it This year I’m going to get fit, healthy, strong, eat clean... And then the first of January comes around and we miss the day and say we will start tomorrow. Tomorrow turns into next month next month turns into next year. Instead of letting this happen, it’s time to set your self up to win. You’ve got a much better chance of sticking to something if you’re in a place that supports your goals and encourages you to do your best and to keep on coming.... If you want to implement some new healthy lifestyle changes for the new year and on wards, Come see the same old us at one strength. Culture focused Old school Friendly A Family $15 a week No lock in contract Cancel anytime Complimentary fitness programs with membership For any questions don’t hesitate to send us a message! -Train Hard -Encourage Each Other -No Bullying -Don’t Be A Pussy

03.01.2022 Whats something simple that you can do to increase your chances of success in fitness? . In the two years that weve been operating as One Strength I have noticed a certain trend . More often then not its the people who buy into the dream tend to have better consistency, thus seeing greater results... . . . Now to see good results . Will you have to work on you training intensity? Yes . Will you have to make better food choices? Yes . Will you have to build discipline? Absofuckinglutely . But I believe another way that will better your chances of success is starting to build friendships at your gym . Start by getting to know the staff (this is easy, they literally get paid to talk to you) . Interact with other members, say hello, give head nods in passing, shit maybe even ask if they want to train sometime . If theres a gym related event on, head down, meet the people . . Fact. You are far far less likely to go somewhere you hate, somewhere you feel uncomfortable, somewhere that you dont know anyone . Humans are social creatures, we thrive in tribes See more

01.01.2022 WHOA WHOA WHOA . Guys, Girls . I think we need to have a bit of a chat about the wall here at One Strength... . It was brought to my attention this week that some people have been miss interpreting the bottom line of the wall (the last word in fact) . APPARENTLY people have been spending to much time reading the urban dictionary and not enough time brushing up on their Latin/Greek literature . The origins of the word Pussy is from the Latin word Pusillanimous, meaning a lack of courage or determination . I’m offended that anyone has been offended . #thereyougo #gladweclearedthatup See more

01.01.2022 If you believe in your product...... . Why do you need a 12 month contract? . How absurd would it be if you went into a coffee shop and they wanted you to sign a 12 month contract stating that you have to pay for coffee from that coffee shop every week, even if there service after that first day dropped off and you become another number that drinks coffee?... . How ridiculous would it be if you had to pay a joining fee to a coffee shop (that didn’t actually get you any coffee that day)? Unless you were part of a luck few that signed up to that coffee shop on a special no joining fee day that was specifically designed to create urgency and to trick you into thinking you were getting a great deal? . And how preposterous would it be if that coffee shop demanded that you have to pay out the remaining years worth of coffee if you perhaps wanted to start drinking coffee elsewhere? . Personally I think that would be kinda shitty . What about a coffee shop that learns your name, gets to know you and actually just does a really good job making coffee and that’s why you go back? . Here at One Strength we love not having lock in contracts . It means we have to do our best everyday to maintain great culture . It means we have to do our best every day to look after members . It means we have to create an environment that people want to come back to, an environment that will actually assist in people achieving their goals . Not just create a clever marketing system, and a bullet proof contract . . . No lock in contracts . No joining fees . No BS . #onestrength See more