★★★★★ FOR WOMEN 30+ WHO WORK HARD BUT DON'T HAVE THE RESULTS TO SHOW FOR IT
Stop training like you're 20. Your body changed. Your plan should too.
It's not your effort. You're still training for the body you had at 20. The Alpha Shift rebuilds your training, nutrition and recovery around your hormones, metabolism and life stage, so the work finally shows.
[NUMBER]+ women coached since 2011
Watch this before you do another workout
Why women over 35 stop seeing results, and what we do instead
15+ YEARS
Industry Experience
1 SYSTEM
The ARC method, built for women 30+
Somewhere after 30, the rules changed. Your hormones shifted. Your metabolism changed. Maybe you had babies. Maybe perimenopause has started.
But your training stayed the same. So you did what you were told: more cardio, fewer calories, push harder. And your body dug its heels in.
You don't need to work harder. You need a plan built for the body you have now.
Introducing
THE ALPHA SHIFT: FOUR TOOLS, ONE RESULT YOU CAN SEE
01
Hormone Alignment
Your training adapts to your cycle and life stage, from postnatal to perimenopause. No more forcing a 20-year-old's programme onto a 35+ body.
02
Intent-Driven Programming
Every session is built to change how you look, not how many calories you burn. You lift for shape and definition, not exhaustion.
03
The Metabolic Rebuilde
Most women who come to us are under-eating. We fuel your training properly so your body has what it needs to build muscle and lose fat.
04
The Recovery Reset
Sleep, stress and recovery matter more after 35. We build them into your plan, so you keep progressing instead of burning out.
Introducing
THE Arc method: FOUR TOOLS, a RESULT YOU CAN finally SEE
01
Hormone Alignment
Your training adapts to your cycle and life stage, from postnatal to perimenopause. No more forcing a 20-year-old's programme onto a 30+ body.
02
Intent-Driven Programming
Every session is built to change how you look, not how many calories you burn. You lift for shape and definition, not exhaustion.
03
The Metabolic Rebuild
Most women who come to us are under-eating. We fuel your training properly so your body has what it needs to build muscle and lose fat.
04
The Recovery Reset
Sleep, stress and recovery matter more after 35. We build them into your plan, so you keep progressing instead of burning out.
Real clients. Real change.
They thought it was too late, too
In their words
4.9 RATING FROM VERIFIED CLIENTS
Down a whole 20kg since working with the team at Alpha physique not to mention maintaining my weight. So grateful for all of the knowledge I have gained and the support I have received.
After following these guys on socials for a long time, I signed up with Alpha Physique with a goal to lose weight before my 50th birthday. I have been with them now for just over 3 months and have hit my goal weight! In the past I had signed up to so many online coaches and challenges but never stuck to it, they were all a one size fits all program and so hard to stick to with no support. That’s what sets Alpha apart from the others. From my meal plans to my workouts they are all customised specifically to me and they really know their stuff. My coach has been nothing short of amazing, he celebrates even the small wins with me and completely supportive if I’ve had a bad day or week and most importantly keeps me on track and motivated with my weekly check-ins. Although I’ve reached my goal weight I’m excited to continue training with them for the next steps. I can’t recommend them highly enough.
The trainers all really care about their clients I've faced some personal road blocks between injuries and financial distress, they have all been accommodating and considerate. They push me outside my comfort zone and I'm grateful that they do.
I previously worked with Rob in the past, so when I decided to start this journey again I didn’t hesitate for a second to choose him as my coach. From the beginning he’s been incredibly supportive, knowledgeable, and genuinely invested in helping me achieve my goals. What has stood out most is the level of care he’s taken with my Type 1 diabetes. He’s been understanding, thorough, and always makes sure my health comes first while still pushing me towards progress. I’ve felt completely supported the entire time and couldn’t recommend him more highly to anyone looking for a coach who truly cares about both your results and your wellbeing.
I can’t really put into the right words how incredibly have been my experience with Alpha Physique since the moment I started with them. Robert has been an amazing coach, very knowledgeable and smart when it comes to collecting the data he needs to learn you and how your body works! He knows his game to the T, he is trustworthy, attentive to details and he always thrives to accommodate everything to your lifestyle without compromising the results! If you haven’t joined the Alpha Team this is your sign to do it!
I have been training with Alpha Physiques the last 6 weeks and it’s been absolutely amazing! Gabrielle has been my 1:1 coach and she’s been so helpful and knowledgeable and very friendly ☺️ I have learnt so much in this time and it’s been a real eye opener, especially regarding my nutrition. Thanks team Alpha & Gabrielle. You guys are amazing!
From my first phone call, the experience with Alpha Physique has been nothing but outstanding. With the combined support of coaches in the app, community forum and regular group calls I doubt you could find a better coaching experience. Zac has provided tailored plans, as well as consistent insight, feedback and encouragement to keep me focused and progressing toward my goals. I would highly recommend Alpha Physique to anyone wanting to capitalise on their training efforts.
I can’t recommend Jessye enough! ❤️ Jessye looks at so much more than just training and nutrition. She takes into account everything going on in your life, and as a mum, that can be a lot to juggle! She is constantly checking in, educating me, and is always happy to help at the drop of a hat, even in between check-ins. The care and support from Rob, Jessye and the whole team at Alpha Physique is next level, and I’m so grateful I took the chance on them. I’m beyond grateful and so excited to see just how far we can go without sacrificing actually living life! 🥰✨
I honestly cannot recommend Alpha Physiques enough! I joined with a pretty clear goal in mind, and when Rob and I first spoke about where we wanted to get to, we set a target for December. At the time, I remember thinking it was a pretty damn ambitious goal and genuinely wasn't sure whether I would get there. Well… I'm now only 10 weeks into my journey and I've basically hit that goal THREE MONTHS ahead of schedule!! 🙌 And I genuinely put so much of that down to the coaching I've received. The plan has been realistic and something I can actually stick to, the regular check-ins keep me accountable, and the encouragement from my coach has been incredible. There's always guidance when I need it, adjustments when they're needed, and I never feel like I'm just being handed a plan and left to figure it out myself. For me, one of the biggest things has been proving to myself that I actually CAN do this. I've achieved something I really wasn't confident I could achieve when I started, and I've done it so much sooner than I ever expected. If you're considering Alpha Physiques, I genuinely couldn't recommend them more. The coaching, accountability, support and encouragement have been worth every cent for me.
Picture this
You catch your reflection and finally see the work.
Your clothes fit the way you want them to. You're lifting more than you did at 25. You know exactly how to train and eat for your body, and you never have to start over on a Monday again.
Picture this
You catch your reflection and finally see the work.
Your clothes fit the way you want them to. You're lifting more than you did at 20. You know exactly how to train and eat for your body, and you never have to start over on a Monday again.
Meet the founders
Rob & Rhia
Rob
Co-founder & Head Coach · Creator of The Arc method
Rob built The ARC method after years of watching hard-working women get nowhere on programs that were never designed for them. He personally trains and mentors every coach on the team, and runs the weekly live workshops.
Rhia Edwards
Co-founder · 3× Pro Bikini Athletic Champion
Rhia is an active pro competitor and posing coach. She knows what it takes to build a physique, and she leads the brand and community that keep Alpha Physique clients showing up.
Every single week
MOST PROGRAMS SEND A PDF AND DISAPPEAR. WE GO LIVE.
Bring your questions, form checks and sticking points straight to Rob in his weekly live workshop. Your coach runs your plan day to day. Rob makes sure it's the right one.
The coaching team
Trained by Rob. Obsessed with your results.
Meet all coaches
GABBY
Coach
JESS
Coach
ZAC
Coach
How it works
Four steps to your first check-in
No guesswork and no cookie-cutter plan. This is exactly what happens after you apply, and what you'll have by your first week.
1
Apply now
Tell us how you train, how you eat, what's changed in your body and what you want next. It takes a few minutes, and a real person on our team reads every application.
2
Coaching call
On a 30-45 minute call we go through your training, your nutrition and your life stage. We find what's actually holding your results back and tell you honestly whether coaching is the right fit.
3
Coach match
You're paired with one dedicated coach, mentored by Rob, who stays with you the whole way. Your training and nutrition are built around your body, your schedule and where you're starting from.
4
First check-in
Your plan lands in the app and you complete your first check-in. From there your coach adjusts it every week. You can message your coach any time, with replies within 24 hours, and join live workshops with Rob and Rhia every week.
How it works
Four steps to your first check-in
Meet all coaches
1
Apply
Tell us how you train now and what you want to change.
2
Strategy call
We find what's holding you back and recommend the right programme.
3
Meet your coach
You're matched with a coach and get your Alpha Shift plan.
4
Check in & adjust
Weekly check-ins with your coach, plus Rob live every week.
Questions
I already train. Is this for me?
Yes. Most of our clients already train consistently, and that's usually the frustrating part. The effort is there, but a plan that worked at 25 doesn't account for how your hormones, recovery and metabolism change after 30. We fix the plan, not your work ethic.
I'm postnatal or going through perimenopause. Can I still do this?
Yes, this is what we specialise in. Your coach adjusts your training volume, recovery and nutrition around your energy, sleep and cycle, and changes them as those shift. If you're early postpartum or managing a medical condition, we'll ask you to get clearance from your doctor before you start.
Will I work with Rob?
Only if you're preparing for a competition, because Rob coaches competition prep clients directly. Everyone else works day to day with one dedicated coach, and every coach on our team is mentored by Rob. You'll still see Rob and Rhia live every week in the mindset workshops, and in the Q&As every second week.
How long are the programmes?
Coaching starts with a 12-week commitment. If you'd like to work with us for longer, we have longer-term options, and we'll go through them on your coaching call.
Why 12 weeks and not longer?
Twelve weeks gives your coach time to learn how your body responds, run your first full phase and adjust it along the way. You don't have to commit for months before you know it's right for you. Most women want to keep going once they've felt the difference, and we make that easy.
What happens after the 12 weeks?
By the end of your 12 weeks you'll know what the right plan feels like, and you'll have met an incredible group of women working towards the same thing. That's why we invite you into our next program when your 12 weeks finish, so you can keep building on what you've started. If you already know you want to work with us for longer, we have longer-term options too, and we'll go through them on your coaching call.
What if I don't get results?
You're covered by the Alpha Results Guarantee. If you follow your plan, complete your weekly check-ins and don't see results, we keep coaching you until you do.
Do I need a gym?
A gym gives you the most options and the best results, especially for building shape. If you train at home, tell us what equipment you have on your application and we'll let you know on your coaching call whether we can build around it.
Can you coach me for a bikini competition?
Yes. Competition prep is coached directly by Rob, and posing is coached by Rhia, a 3× Pro Bikini Athletic Champion with FMG. Your prep covers training, nutrition, peak week and stage presentation, built around your federation's requirements.
Do you work with older women? I see a lot of younger competitors.
Yes, and they're who we coach most. Our competitors get a lot of attention on social media because the stage is so visual, but competition prep is only one part of what we do. Most of our clients are women in their 30s, 40s and beyond who train consistently and want their body to reflect the work again. Your plan accounts for your hormones and life stage, from postnatal through perimenopause and beyond.
What happens on the coaching call?
We look at where you are now, what you've tried and what's held you back. Then we map out what coaching would look like for you. If it isn't the right fit, we'll tell you.
How much does coaching cost?
It depends on the plan that suits you, and we go through every option on your coaching call so you can decide with the full picture.
What if I travel or have a busy week?
Your plan moves with you. Tell your coach what's coming up and they'll adjust your training and nutrition for that week, so one busy week doesn't undo your progress.
If you don't see results, we keep working until you do.
Follow your plan and complete your check-ins. If you haven't seen measurable progress by the end of your programme, your coach keeps working with you at no extra cost until you do.
You've got the discipline. Let us give you the plan.
Apply in a few minutes. If we're a fit, we'll book your strategy call and show you exactly what The Alpha Shift looks like for your body.