Gym Training
How can you start exercising in the gym and what do you need to bring with you?
- You need a training card (a Half-day or All-day Card for 1, 4 or 12 months), a 10-visit card or you can pay a per-visit fee.
- Bring sports clothing, clean gym shoes or socks, a drinking bottle and a towel. Always use a towel in our gyms to keep the equipment and facilities cleaner and hygienic. That way everyone will be able to enjoy training.
- We have a gym etiquette that everyone should follow to ensure a nice workout experience for all.
How can you best get started with gym exercise?
You can start gym exercise independently. We also provide help so you can get started easily.
- Take part in our Gym Start course, on which you will go through the programme with an instructor. You will find out in the course descriptions which courses use the programme.
- Take advantage of our free Gym Guidance service. A personal trainer will go through the exercises with you and give you tips for training.
- We recommend a personal trainer for systematic and individual coaching or for a more comprehensive or complicated training programme or a programme planned for several sports.
For exercise in groups or with a friend or your partner we recommend our PT-Groups.
When are the quietest or busiest times in the gym?
Many enthusiastic customers who have found the joy of sports use our gyms. The busiest times at the gym are usually in the evenings after most working people have finished their day at work. The largest number of people use the gym at the beginning of the autumn season and straight after the new year resolutions in January and February. This phenomenon is well-known at gyms and in leisure-time activities.
Gym workshops
we are offering workshops for gym-goers led by personal trainers!
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Gym workshops
How to Join?
The workshops are suitable for both beginners and more experienced gym-goers. You can participate with a valid UniSport season pass, a 10-visit card, or a single entry ticket. Workshops can be booked six days before the event for season pass and 10-visit card holders. Single entry tickets allow booking the day before the workshop.
Bring suitable gym clothing and a water bottle with you!
Reserve your spot for gym training workshops now!
Workshop Schedule and Themes
Postpartum Strength Training
Date: Thu, January 23, 2025, 5:20 PM–7:20 PM
Location: UniSport Otaniemi
This workshop is designed for mothers returning to active exercise after pregnancy and childbirth. You’ll learn how to start strength training safely and effectively, with attention to pelvic floor function, pressure control, potential incontinence, or abdominal separation. The session includes scaled exercises to begin training and progression techniques as you advance.
Deadlift
Date: Mon, January 27, 2025, 7:00 PM–9:00 PM
Location: UniSport Otaniemi
This workshop covers the most common deadlift techniques and variations and their effects. You’ll learn how to avoid common technique mistakes and perform the lift safely, tailored to your proportions. We’ll also provide tips on effective warm-ups before deadlifting.
Jumping and Explosive Power
Date: Mon, February 10, 2025, 4:30 PM–6:30 PM
Location: UniSport Kumpula
In this workshop, you’ll learn how to jump safely and propel yourself effectively. We’ll go through a safe progression for jumping and how to develop explosive power. The workshop is suitable for participants of all levels without injuries that prevent jumping. The session progresses from low-intensity hopping to more challenging exercises and includes strength and mobility training to support jumping.
Push-Ups
Date: Mon, February 24, 2025, 7:00 PM–9:00 PM
Location: UniSport Otaniemi
This workshop focuses on traditional push-ups and their variations. The main focus is on push-up techniques across different variations, along with exercises to strengthen the muscles used in push-ups.
Squats
Date: Mon, February 24 2025, 4:30 PM–6:30 PM
Location: UniSport Kumpula
In this workshop, you'll learn how to squat safely and with proper technique, in a style that suits your body. Proper squat technique is essential, as it allows you to safely add weights to the bar. We will cover goblet squats with a dumbbell and back and front squats with a barbell. You'll also learn mobility exercises to improve your squat range of motion.
Pull-Up Variations
Dates and Locations:
Wed, February 5, 2025, 4:30 PM–6:30 PM at UniSport Kumpula
Fri, March 14, 2025, 5:15 PM–7:15 PM at UniSport Meilahti
This workshop explores various pull-up training techniques. We’ll practice scapular pull-ups, horizontal rows, negative pull-ups, and assisted pull-ups using bands, boxes, and bars. The goal is to find effective, challenging ways to train for pull-ups. You’ll also get useful tips on technique and warm-up exercises.
Strong Shoulders
Date: Fri, March 21, 5:15 PM–7:15 PM
Location: UniSport Meilahti
This workshop covers exercises that target different movement directions of the shoulder joint. In addition to variations of bench and overhead presses, you will learn different lateral raises and supportive exercises for the shoulder joint. Mobility exercises to complement strength training will also be taught.
Strong Core
Date: Fri, March 28, 2025
Location: UniSport Meilahti
This workshop explores various methods to strengthen the core. We’ll practice multiple bent-over row variations, different rowing techniques, and core exercises using body weight and small equipment. The goal is to gain new tips, add variety and challenge to your core workouts, and learn useful movements for warm-ups and core activation.
Glutes
Date: April 4th, 2025, 7:00 PM–9:00 PM
Location: UniSport Otaniemi
This workshop explores the diverse functions of the gluteal muscles. We’ll cover various glute activation exercises and techniques to strengthen the gluteus maximus, medius, and minimus. Strong glutes benefit everyone.