FORJA
Strength · 50 min
Squat, deadlift, push and pull. Barbells, dumbbells and progressions logged session by session. This is where the numbers go up.
Training studio · Queluz · groups of 8
TRAIN
WITH
MÉTODO.
Strength, conditioning and mobility in groups of 8, with individual programming and coaches who know your name — and your working weights.
8people per class, maximum
32classes per week
4certified coaches
240m²of studio space in Queluz
/01THE METHOD
We don’t sell one-off classes or random sweat. Everyone joins a 12-week cycle with three phases — and always knows why they’re doing each exercise.
- 01
ASSESSMENT
60 minutes one-on-one with a coach: history, mobility, movement patterns and baseline strength. You leave with your real starting point — not the one you think you have.
- 02
PROGRAMMING
The classes are group-based, the loads are yours. Every training block lands in the app with weights, progressions and alternatives set specifically for you.
- 03
PROGRESSION
Reassessment every 12 weeks. We compare the numbers, adjust the cycle and show you the graph. If it isn’t going up, we change — not you.
/02THE CLASSES
MOTOR
Conditioning · 45 min
Rowing, ski erg, sled and kettlebells in effort-zone circuits. Aerobic capacity without wrecking your knees on the tarmac.
AMPLITUDE
Mobility · 45 min
Hips, shoulders and thoracic spine. Active range-of-motion work so you can lift more — and still get up off the floor at 70.
PULSO
Intervals · 40 min
Short, intense blocks with the clock in plain sight. The loudest class in the house — and the first to sell out.
/03WEEKLY SCHEDULE
Book through the app up to 3 hours before class. Class full? Join the waiting list and get a notification if a spot opens up.
/04PLANS
Every plan includes the initial assessment, individual programming and the booking app. No lock-in, no joining fees.
RITMO
69€/month
- 2 sessions per week
- Assessment every 12 weeks
- Individual programming in the app
- Waiting list access
MOST POPULAR
MÉTODO
99€/month
- 3 sessions per week
- Assessment every 12 weeks
- Individual programming in the app
- 1 individual technique session/month
- Priority for the 6–8 pm classes
SEM LIMITES
139€/month
- Unlimited sessions
- Assessment every 8 weeks
- Quarterly nutrition check-ins
- Free guest 1×/month
- Open gym on Saturday afternoons
Cancel by the 20th of any month. Payment by direct debit or MB WAY.
/05THE TEAM
Rita Fonseca
Head coach · Strength
Former Olympic weightlifter, CPPS. Twelve years teaching ordinary people to lift heavy things with an athlete’s technique.
Miguel Antunes
Coach · Conditioning
Exercise physiologist (FMH, Lisbon). Builds the MOTOR circuits by effort zone — and times everything, always.
Sofia Leal
Coach · Mobility
Physiotherapist and FRC coach. In charge of AMPLITUDE and of half the functional shoulders in this house.
André Baptista
Coach · Strength
Federated powerlifting coach. Specialist in taking terrified beginners and returning deadlift addicts.
“I came in "just to lose the belly". Fourteen months later I deadlift 110 kg and my back pain is gone. Nobody warned me about this.”
— Carla M., 41, member since 2025
/06FREQUENTLY ASKED QUESTIONS
You can — that’s exactly what the BASE class is for. Everyone starts with an individual assessment and loads are prescribed to your level. Nobody joins a class without mastering the fundamentals.
/07FREE TRIAL CLASS
One BASE class + a 15-minute chat with a coach. No credit card, no pushy phone calls. We reply within 24 business hours.