6 Week The 180 Programme
Our flagship transformation programme. Coaching, nutrition, accountability — everything mapped out for you. Starting this month.
Apply — from £249
— We exist because the fitness industry has spent 30 years selling memberships instead of results —
Stop
Stop
Going It
Alone.
Personal Training & Strength Coaching in Poole — for people in their 30s, 40s and 50s who are serious about change.
25 years. 1,250+ members. The people who get results at 180 aren't the most motivated — they're the ones who finally got the right environment around them.
1,250+
Members coached
25+
Years experience
1,900+
Lbs fat lost
The 180 Laws
You are not
your starting point.
Showing up is
the skill.
Strength is built.
Not given.
Poole's strength & transformation specialists
Book Your Free Discovery Call
25 years proving the age lie wrong.
The fitness industry spent 30 years telling people that after 30 it's too late to change. That machines matter more than coaching. That a membership is as good as a programme. We've spent 25 years proving otherwise.
At 180 Strength, every member gets a coach who knows their name, a programme built around their goals, and a community that keeps them honest. Not a fob. Not a treadmill. A team.
If you're serious about change — not just another start — you're in the right place.
Book Your Free Discovery Call
1,250+
Members coached in Poole
25+
Years of expert coaching
1,900+
Pounds of fat lost
4
Expert coaches on team
What we offer
Everything you need
Everything you need
in one place.
1:1 Personal Training
Fully bespoke 1:1 coaching with an expert PT. Your goals, your pace, your programme — total focus, zero compromise.
Book Free CallSmall Group PT
All the quality of personal training in a small group of up to 4. Expert coaching, personalised plans, a fraction of the 1:1 cost.
Book Free CallNutrition Coaching
Simple, personalised nutrition strategies that work alongside your training. No crash diets — just a plan that fits your real life.
Book Free Call
The 180 way
We're not a gym. We're the opposite.
Most gyms in Poole will sell you a membership and hope you stop coming. We've spent 25 years doing the opposite. Here's what that means in practice.
01
A coach who knows your name.
Not a supervision rota. An expert in the room every session who sees your form, knows your history, and pushes you when you need it. "A coach who knows your name is worth ten apps that don't."
02
Structure, not motivation.
Motivation runs out. Structure doesn't. Every programme at 180 is built so you can show up on your worst days and still make progress. "Showing up is the skill. Everything else follows."
03
Training and nutrition. Together.
Most gyms ignore nutrition. We treat it as seriously as the training itself. One without the other is theatre. "Real results happen when nutrition and training work together."
04
35 is not too late. Neither is 55.
We've been coaching people in their 30s, 40s and 50s for 25 years. The age lie — that it gets too hard after 30 — is the thing we've spent our careers dismantling. "Strength is something you build, not something you're born with."
05
The people around you change everything.
The accountability of training with a consistent group is the most underrated factor in long-term results. At 180, it's built into every session. "The people you train with shape who you become."
06
We show up when you don't feel like it.
6am to 9pm Monday to Friday. Saturday mornings. Free parking 2 minutes away. We've removed every excuse. The only thing left is the decision. "The gym you've been avoiding is the meeting you needed most."
🔥 First 5 places: £249 · Remaining 5 places: £299 · Only 10 total this round
Secure your place →
Our flagship programme
The 180
The 180
Programme.
Expert coaching. Nutrition included. Real accountability. The programme that's transformed over 1,250 members in Poole — now with two price tiers so you save £50 by moving fast.
✓ 3 coached sessions per week
✓ Nutrition coaching included
✓ Daily accountability via app
✓ 25 years experience in Poole
First 5 places
£249
Save £50 — move fast
Remaining 5 places
£299
Our coaches
Meet the team.
Every coach at 180 Strength is an expert in their field — not a weekend-certified PT, but a career coach with years of real-world experience transforming real people.
James Rufus
Head Coach & Founder
25+ years coaching in Poole. Specialist in body transformation, strength programming and helping people achieve results they didn't think were possible.
Sofia Rufus
Strength Coach & Nutritionist
Expert strength coach and qualified nutritionist. Sofia specialises in helping women build confidence, strength and sustainable healthy habits that last.
Nick
Lead Coach & Personal Trainer
Lead coach and personal trainer with a passion for progressive strength training. Nick's clients consistently achieve more than they thought possible.
Ash
Strength Coach & Personal Trainer
Strength coach and PT specialising in athletic performance and body composition. Ash brings energy, expertise, and meticulous attention to technique.
Madison
Strength & Conditioning Coach
MSc Strength & Conditioning. Madison coaches both group sessions and 1:1 personal training — bringing an elite academic background to real, everyday results.
Member transformations
Real results.
Real results.
Real people.
These are real 180 Strength members from Poole and Bournemouth. Real coaching, real nutrition support, real results in 6 weeks.
Clive
Poole · 6 week transformation
Sarah
Poole · 6 week transformation
Vanessa
Bournemouth · 6 week transformation
James
Poole · 6 week transformation
Rebecca
Bournemouth · 6 week transformation
Darryl
Poole · 6 week transformation
What members say
Don't take
Don't take
our word for it.
5.0 · 168 five-star Google reviews
Classes & sessions
Something for everyone.
From barbell-based strength programmes to Pilates and HIIT conditioning — we have classes for every goal, every level, and every schedule.
180 Forge
Strength · Barbell
Progressive barbell-based strength training. Squats, deadlifts, presses — structured programming, expert coaching, serious results.
Thrive
Strength · All Levels
Smart, personalised coaching in a small group. Built for people who want to get stronger, move better, and feel great — whatever their starting point.
Met-Con
Strength · Conditioning
Fast-paced strength and HIIT conditioning. Burn fat, build fitness, improve work capacity. No two sessions the same.
Small Group PT
Personal Training
All the attention of 1:1 PT in a group of max 4. Fully tailored plans, expert coaching, total accountability.
Pilates
Core · Flexibility
Low-impact mat-based sessions. Core strength, posture, flexibility. The perfect complement to strength training or running.
Strength Club
Powerlifting · Advanced
Pure barbell strength. Squat, bench, deadlift progressions. Ideal for powerlifters or anyone whose goal is to get seriously strong.
Mon–Fri: 6:00am – 9:00pm · Saturday: Morning sessions · Free parking 2 mins away
Book a Free Trial Class
Find us in Poole
We're in the heart
7 Dear Hay Lane
Poole, BH15 1NZ
Book Free Discovery Call
We're in the heart
of Poole.
Address
180 Strength7 Dear Hay Lane
Poole, BH15 1NZ
Parking
Free parking available just 2 minutes away — no need to stress about where to leave the car.
Opening times
Mon – Fri: 6:00am – 9:00pm
Saturday: Morning sessions
Classes running throughout the day — there's always a slot that fits.
Serving the area
We train members from across Poole, Bournemouth, Wimborne and the surrounding areas. The best personal training gym in Dorset — come and see for yourself.
7 Dear Hay Lane, Poole BH15 1NZ · Personal training gym Poole
Common questions
Got questions?
What's the best gym in Poole for training, whatever your level?
180 Strength coaches everyone from complete beginners to advanced lifters — small groups, real coaches, programmes built around your actual level, not a one-size plan. Book a free discovery call →
Is 180 Strength good for older adults, or people over 40/50?
Yes — our members range from their 30s through their 50s and beyond. Coaching and programming adapt to you, not the other way round.
Does 180 Strength train people in their 60s, 70s, or older?
Yes — our current members range up to age 80. If you think you're "too old" to start strength training, you're exactly who we built this for. Book a free discovery call →
How much does personal training cost in Poole?
180 Strength offers 1:1 personal training, small group PT, and structured transformation programmes, with pricing built around your goals. Book a free discovery call to get exact pricing →
What's the difference between 180 Strength and a normal gym in Poole?
A normal gym sells you a fob and hopes you show up. 180 Strength puts an expert coach in every session and pairs every programme with nutrition coaching — because you can't out-train a bad diet.
Does 180 Strength offer nutrition coaching as well as training?
Yes. Every programme includes nutrition coaching alongside training — run by qualified coaches, not generic meal plans.
Where is 180 Strength located and is there parking?
7 Dear Hay Lane, Poole, BH15 1NZ. Free parking is available two minutes away.
What are 180 Strength's opening hours?
Monday to Friday 6am–9pm, with morning sessions on Saturday.
Does 180 Strength offer small group personal training?
Yes — Small Group PT runs in groups capped at 4, giving you the attention of 1:1 coaching at a lower cost.
How big are 180 Strength's regular classes?
Classes like 180 Forge, Thrive and Met-Con run in groups of 10–15 — still small enough that coaches know your name and watch your form.
Is 180 Strength suitable for complete beginners?
Yes. Most new members haven't trained in years, or ever. Coaching is built around your starting point. Book a free discovery call →
Does 180 Strength offer Pilates or lower-impact training?
Yes — Pilates runs alongside strength classes, as a standalone option or a complement to strength training.
Does 180 Strength work with experienced or advanced trainees?
Yes — Strength Club is our dedicated programme for serious lifters: barbell-focused squat, bench and deadlift progressions. Coaching scales to your level. Book a free discovery call →
Still deciding? Talk to James, not a form. Book a free discovery call →
From the coaches
Expert advice.
View all articles →
Expert advice.
Free to read.
Training tips, nutrition guides and honest coaching advice — written for real people who want real results.
Follow the journey
We're on Instagram.
Real sessions. Real people. Real results — follow us @180_strength
Stop
waiting.
The people who get results at 180 aren't the ones who felt ready. They're the ones who showed up anyway. Book a free call with James — no pressure, no hard sell, just an honest conversation.