Group Fitness Classes

Squad Atkins

Supervised fun social group fitness classes with individualised programs and goals.

Improve Fitness with Squad Atkins

Experience the Atkins Health difference: Improve your fitness and achieve your health goals in an enjoyable and supportive environment.

Join Us Today!

Our Squad Atkins classes welcome people with a variety of goals and fitness levels. Specifically, it is suited to those that have competent exercise levels and are ready to be progressed towards a self-sufficient class environment. This provides the opportunity to receive supervised and individualised exercise at a low cost! Our Squad Atkins classes offer sensational value.

The first step is to undergo a 45-minute assessment from which we will tailor your custom exercise program.



Learn More About Squad Atkins

Designed in small groups, each class participant receives their own exercise program to perform after completing a comprehensive initial assessment. The classes are conducted in our gym space, so each program can contain strength, stamina, balance or mobility-based exercises that are individually tailored.

Key to achieving the goals of any fitness program is sticking with it. It’s what we call “compliance”. This together with ongoing progress are vital in any successful program. Squad Atkins provides a broad range of class of class options which makes them unique and interesting. They’re designed to ensure that a high level of compliance is achieved and progress is made, in a comfortable and enjoyable environment.

Reviews of our programs reveals that 90% of Atkins Health customers achieve or exceed their goals.

How Squad Atkins can assist…






What’s Needed for a Good Life?

A well-publicised and groundbreaking study by Dan Buettner, in partnership with National Geographic and other leading longevity researchers, attempted to uncover the secrets of longevity. This exploration led to the identification of “Blue Zones“ – regions of the world where people live exceptionally long and healthy lives. Of course, the goal for most people is not only to have a long life, but a good life. So, what’s needed in order to have a good life?

Through his extensive research, Buettner discovered that genetics only account for 20-30% of an individual’s lifespan, suggesting that lifestyle and environmental factors play a more significant role. The findings emphasised the importance of diet, regular physical activity and strong social connections in promoting longevity. These, together with other commonly recognised elements for leading a happy and healthy life, are central to the concept of Squad Atkins which offers a unique combination of physical, mental, and social factors.

Click/hover over each of the eight elements below to learn more about how our program supports them.

Social Connections Stress Management Healthy Diet Regular Exercise Preventative Health Care Personal Growth Purposeful Living Adequate Sleep 8 Great Reasons to Join our Squad!

Social Connections

Social connections play a pivotal role in promoting good health and well-being. Humans are inherently social creatures, and strong, positive relationships can provide emotional support, reduce stress, and enhance mental health. Studies have shown that individuals with robust social networks tend to have lower risks of heart disease, high blood pressure, and obesity, among other health conditions. Additionally, being socially connected can help improve resilience and the capacity to cope with life’s challenges. It can lead to increased feelings of belonging, purpose, and happiness. Conversely, social isolation or loneliness can have negative impacts on both physical and mental health, highlighting the importance of fostering and maintaining social bonds.

Stress Management

Exercise is a powerful tool for managing stress and enhancing mental well-being. When you engage in physical activity, your body releases endorphins, which are natural mood lifters that can keep stress and depression at bay. Exercise also promotes better sleep, which is often disrupted by stress, depression, and anxiety. It provides a healthy outlet to vent frustrations, allowing for mental relaxation and distraction from worries or negative thought cycles. Regular physical activity can also boost your confidence and improve your self-esteem, leading to increased mental resilience against stress. In essence, incorporating exercise into your routine can be an effective strategy for stress management, contributing to a healthier and more balanced lifestyle.

Healthy Diet

A healthy diet is fundamental to overall good health and well-being. It provides the body with essential nutrients needed for growth, repair, and proper function of all organ systems. A balanced diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats can help prevent chronic diseases such as heart disease, diabetes, and obesity. It also supports optimal brain function, influencing mood and mental health. Furthermore, a healthy diet contributes to stronger immune function, enabling the body to fight off illnesses more effectively. It aids in maintaining a healthy weight, promotes good sleep, and boosts energy levels. Thus, maintaining a healthy diet is not just about physical health; it’s a cornerstone for overall wellness, impacting virtually every aspect of our lives.

Regular Exercise

Regular exercise is a cornerstone of good health and plays an integral role in maintaining physical and mental well-being. It helps control body weight, strengthens muscles and bones, improves cardiovascular health, and boosts overall energy levels. By engaging in regular physical activity, you can reduce your risk of developing chronic conditions such as heart disease, diabetes, and even certain types of cancer. Exercise also aids in the management of active conditions, improving health outcomes and quality of life for individuals dealing with high blood pressure, diabetes, and other long-term health problems.

Preventative Health Care

Exercise plays a crucial role in preventative health care, acting as a natural shield against numerous health conditions. Regular physical activity can help prevent chronic diseases such as heart disease, stroke, type 2 diabetes, and certain types of cancer. It aids in maintaining healthy blood pressure, cholesterol levels, and blood sugar levels, thus reducing the risk of cardiovascular disease and metabolic disorders. Exercise also supports bone health, helping to prevent osteoporosis and related conditions. Additionally, regular physical activity can aid in maintaining a healthy weight, which is key in preventing obesity-related diseases. Beyond physical health, exercise also contributes to mental health by reducing symptoms of depression and anxiety. Therefore, incorporating regular exercise into one’s lifestyle is a powerful preventive measure that supports overall health and well-being.

Personal Growth

Learning new exercise routines can significantly contribute to personal growth. It challenges not only your physical capabilities but also your mental resilience, fostering a mindset of continuous learning and adaptability. Each new routine you learn can push you out of your comfort zone, helping you develop strength, flexibility, and endurance in ways you may not have experienced before. This process cultivates self-discipline and determination, vital traits for personal development. Moreover, the sense of accomplishment gained from mastering a new routine can boost self-esteem and confidence. Additionally, exploring different exercise routines broadens your knowledge about fitness and health, empowering you to make informed decisions about your well-being. Learning new exercise routines can be a transformative journey of personal growth, reinforcing both your physical and mental fortitude.

Purposeful Living

Exercising in a group setting can greatly contribute to living a purposeful life. Group exercise not only promotes physical health but also fosters a sense of community, belonging, and shared purpose. It provides an opportunity to connect with others, build supportive relationships, and experience the joy of achieving common goals. The social interaction inherent in group exercise can boost mental health, reduce stress, and improve overall quality of life. Furthermore, it instills a sense of accountability and motivation, encouraging individuals to maintain regular exercise habits. By fostering both physical and social well-being, group exercise can play a vital role in leading a balanced, purposeful life.

Adequate Sleep

Exercise plays a significant role in promoting healthy sleep patterns. Regular physical activity can help you fall asleep faster, improve sleep quality, and lengthen sleep duration. This is partly due to exercise’s ability to reduce stress and anxiety, common culprits of sleep problems. Additionally, engaging in regular exercise helps regulate the body’s circadian rhythm – our internal biological clock that governs sleep-wake cycles. By synchronizing this rhythm, exercise can help us feel more alert during the day and more tired at night. Moreover, exercise can help combat sleep disorders such as insomnia and sleep apnea by promoting deeper, more restorative stages of sleep. Therefore, incorporating regular exercise into your routine can be an effective strategy for improving sleep health.

8 Great Reasons to Join our Squad!

About Group Classes

Our Squad Atkins classes are one hour in duration and are held at a choice of convenient Gold Coast locations.

Group classes are fun, social and are proven to accelerate results when compared to solo exercise. Even though participants work out in a group environment, each individual has their own unique program, tailored by our exercise physiology team, to suit their own ability. It is therefore essential that as a first step, you undertake an initial assessment to allow a member of our team to curate a program specifically for you.

Many people start new exercise programs with high energy and enthusiasm, but as time passes, they lose interest or struggle to maintain their initial level of commitment. This could be due to unrealistic goals, boredom from repetitive routines, or not seeing immediate results.

Our Squad Atkins practitioners factor in these potential challenges when designing an individual’s program so that goals are realistic and achievable, and the program offers variety to keep it interesting and challenging. Squad Atkins focuses on the enjoyment and social aspects of exercise as well as the targeted health outcomes.

In addition to the expertise provided by our exercise physiologists, Squad Atkins participants can access the services of dieticians, physiotherapists and other allied health professionals. Where a multi-disciplinary approach is required in order to support the achievement of a participant’s goals, our team has access to the necessary people and resources.


Never exercised before? No problem…

Squad Atkins Tailored to Suit You

Squad Atkins classes are a fantastic option for people of all fitness levels because they provide the opportunity for each participant to work out to their individual needs and abilities, according to their specifically tailored plan. Whether you’re a beginner just starting your fitness journey, or an advanced athlete looking for a challenge, these classes can accommodate you. Squad Atkins makes exercise classes a versatile and inclusive choice for anyone looking to improve their fitness.

Progressing from completion of other Atkins Health programs


Squad Atkins exercise physiologists use a deep understanding of the human body and its physiological response to exercise to design personalised fitness plans. We assess an individual’s physical condition, identify weaknesses or imbalances, and develop strategies to improve strength, flexibility, and endurance. Squad Atkins is the ideal progression path for people completing programs with a different specific focus such as addressing back pain.

Establishing an exercise regime for the first time – regardless of current fitness


Our team is the ideal choice for beginners wanting to establish an exercise discipline. Our EP’s educate on proper form and technique, preventing injury and ensuring effectiveness of workouts. They also provide motivation and support, making the initiation into fitness less intimidating. Over time, they adjust routines to match progress, ensuring sustained growth and interest in exercise. Squad Atkins is perfect for people starting their fitness journey at any age.

Regular exercisers wanting to build on their technique and fitness


We play a crucial role in guiding fitness enthusiasts to the next level. They design personalised exercise programs, incorporating the latest scientific research to optimise results. Their expertise in understanding human physiology enables them to push participants safely beyond their comfort zones, facilitating significant improvements in strength, endurance, and overall fitness. Squad Atkins will support you in reaching your fitness target no matter how challenging it is.

Progressing from injury, illness, or surgery rehabilitation to regular exercise


Exercise Physiologists (EPs) are vital in helping individuals return to exercise post-rehabilitation. They have a deep understanding of how the body recovers and can tailor workouts to individual needs, ensuring safety while maximising results. EPs monitor progress, adjust programs as needed, and provide motivation. They bridge the gap between therapy and fitness, facilitating a smooth transition back to an active lifestyle, promoting long-term health.

Seeking cost-effective and sustainable alternatives to gym memberships


Squad Atkins group exercise classes are a cost-effective way to get and stay fit. Instead of paying for one-on-one sessions with your exercise physiologist you can still receive their expert guidance while working through your program in a group. It’s a great way to stick to your exercise plan, socialise and save money all at once. You can still mix one-on-one sessions into the mix. The choice is yours, and we’ll help you work out the best schedule to optimise value and results.

Active ageing – people wanting to remain energetic, fit, strong and mobile


Our team plays an essential role in maintaining and improving active seniors’ fitness. They design safe, personalised exercise programs that account for age-related changes, helping people enhance strength, balance, and flexibility as they age. By monitoring progress and adjusting workouts as needed, EPs ensure participants continue their active lifestyles while reducing injury risks, promoting independence, and boosting overall wellbeing.

How to Join the Squad

Our Squad Atkins classes are one hour in duration and are held at a choice of convenient Gold Coast locations.

Squad Atkins offers an enjoyable, communal atmosphere that has been shown to fast-track outcomes compared to exercising alone. While the environment is collective, each participant follows a unique program, meticulously crafted by our team of exercise physiologists, to match their personal capabilities. As such, it’s essential to begin with an initial evaluation. This allows our team to design a program that is specifically tailored to your needs.


Initial Assessment

During your initial assessment we determine your goals, overall fitness and capability. We tailor programs to suit personal circumstances including any illnesses or chronic health conditions. Having exercised before is not a prerequisite for joining our program.

First Six Weeks

Over the next six-week period we’ll work closely with you to ensure that you have the necessary support to progress through your program and to achieve your goals. This will comprise a mix of one-on-one sessions and group classes.

6 – 12 Weeks

As you progress and achieve the prescribed milestones, we’ll adjust your program to ensure continued improvement and progress. Some clients opt for Squad Atkins group classes only, while others prefer to continue the mix of and one-on-one.


Having achieved their original goals, some people use their newly acquired skills to self-manage their program from here, while others prefer to remain in the program to benefit from the structure, professional guidance and social aspects.

What it Costs & Where to Join Us

We’ve designed a sustainable low-cost program which is ideal for commitment to long-term improvement of health and fitness.

Cost is an important consideration when it comes to maintaining a fitness program at a gym. We appreciate that programs which are affordable and offer great value are an added incentive for people to maintain focus on improving their health. That’s why we’ve designed our Squad Atkins to offer sensation value for money.

For only $31.30 per week, participants can join our Squad Atkins classes as often as they like, and benefit from the support and guidance of qualified health professionals. We recommend participation in a Squad Atkins class once a week as a minimum, but the choice to visit us more often is yours.


Discover the Atkins Health difference, through an exercise physiologist-led course:
  • At least one class per week
  • Your choice of locations
  • Receive an exercise physiologist-designed and personalised program
  • Re-assessment conducted at end of 12-week program
  • Pay-per-session in advance


  • Initial Assessment$99.00
  • Weekly subsciptions$31.30


  • Initial Assessment 45 MINS
  • Classes60 MINS

Our comfortable and modern facilities offer free parking and easy access.

Runaway Bay

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Varsity Lakes

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How we do it?

Our process

With a dedicated and experienced team that has a real passion for results, plus proven processes that drive success, it’s no wonder that 90% of our reviewed clients achieve or surpass their health and fitness goals.

It all starts here

Initial Assessment

An initial 45 minute assessment with one of our practitioners is required for us to understand your current health status, lifestyle and goals.

Follow your pathway

One-on-one or group classes

We will design a customised program specifically for you to follow to reach your goals, be that at one of our gym-based clinics, at home, or through telehealth coaching.

Review and Improve

Six-Weekly Reviews

We conduct six-weekly assessments to ensure that we review your achievements against your goals, and reset requirements for the next period.


Review Your Squad Atkins Progress anytime with Trainerize

Squad Atkins comes with a cutting-edge fitness app designed to provide you with a seamless and enriched experience.

Squad Atkins offers a user-friendly technology solution called Trainerize which provides a variety of helpful information about your program and your progress. Not only will you be able to see your personalised plan on the app, you will also be able to measure where you are on your fitness journey and share messages with your exercise physiologist.


It can get complex navigating the various funding options and plans that may be available to you. We’ve tried to unpack and explain the options here.

Client testimonials

Here is what some of our Squad Atkins customers have to say….

Very dedicated and happy trainers.


I really enjoy working on my health with the Atkins Health team; everyone is welcoming, caring and understanding of so many disabilities and health concerns. I get answers to my questions, alternative ways to tackle an exercise (if I’m too stiff or it hurts etc.), and I’m more confident now.


I appreciate what the Atkins group do for me. I know it will be spot on.


Book an Initial Assessment

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