The 4-Week Experience · Dún Laoghaire

Rebuild your strength. Rebuild your confidence.

Double your strength and rebuild your confidence, or we'll coach you for free until you do. Built for busy adults who want real results without the pressure, confusion or gym anxiety.

Get started here → Watch member stories

100+ locals have completed it · Limited spaces this month

If you've ever thought…

“I used to be strong…
but now I just feel stuck.”

You're not alone, and you're exactly who this programme was built for. Over 100 people local to Monkstown and Dún Laoghaire have already completed the 4-Week Experience and proved to themselves they can still improve. This isn't a quick fix. It's the foundation for long-term change.

What you get

Three things that change everything

A coach spotting a member through a dumbbell press

3 coached sessions a week

Every session led by a professional coach who knows how to support people just like you: returning after time off, recovering from injury, or unsure where to start. This is about rebuilding belief, one session at a time.

A coach and member talking through their starting point

Structured to your starting point

You won't be thrown in the deep end or expected to keep up with anyone else. We coach you based on where you are right now, not where you think you should be.

Three members laughing together between sets

A community that backs you

You'll train alongside people just like you. Everyone's here to get better, feel stronger and prove they can still improve. No egos, no judgment. Just support.

Tap here to find out more →

No guesswork

Exactly what the
4-Week Experience gives you

What it is

A focused 4-week coaching experience

Expert 1-to-1 assessment to set your personal starting point
Small group personal training in a premium studio environment
Sessions capped at six people per coach

What you get

High support, real structure

Close coaching with clear progression
Access to Three Sweat large group sessions for extra output
Dietitian-led nutrition and lifestyle guidance
Weekly accountability to keep momentum high

Why it works

Built for real people

Small ratios improve technique, confidence and consistency
Strength, conditioning and lifestyle support integrated together
Clear weekly structure removes decision fatigue
Community energy keeps you showing up

Four weeks. Scroll through them.

WEEK01

Assessment day. Nervous is normal.

Is this you?

We help people in the
Dún Laoghaire area who…

Need a sustainable routine that respects a busy schedule
Want an alternative to the “standard gym”, somewhere you actually belong
Value professional coaching over one-size-fits-all programmes
Struggle to stay consistent alone and value structure that keeps you showing up
Are tired of feeling drained and want their energy back
Want evidence-based guidance on strength and nutrition, no quick fixes
Are ready to stop second-guessing their health

That's me, get started →

A coach spotting a member on the bench at Three State

Coached, always

Real members. Real results.

They were where you are now

Eight members, eight stories, press play on any of them.

The Three State guarantee

Double your strength and rebuild your confidence in the programme, or we'll coach you for free until you do. That's how sure we are that this works.

Still on the fence?

Fair questions, straight answers

No. Everyone starts with a private 1-to-1 assessment, and every session after that is coached to your level. Austin joined at 60 having never trained; Gary joined while waiting for a hip replacement. You will not be the odd one out, being new is the norm here.

There are multiple small group sessions every day, and you book the times that suit you each week through the app. No fixed slot, no penalty for a busy week.

Most people carry straight on into membership, the 4-Week Experience is the foundation, not the finish line. But there's no obligation: if it isn't for you, you walk away stronger than you arrived.

There are a few different membership options depending on how often you train and whether you add the sauna. We'll cover pricing on your discovery call once we know what you need, and remember the guarantee: double your strength and rebuild your confidence, or we coach you free until you do.

Don't miss out, spaces are limited

Secure your place

Click below to see if it's the right fit, or jump straight in. It starts with a 20-minute discovery call, not a contract.

Press and hold, it takes a moment, like everything worth doing.