The VAULT method

A training method that gets results you can measure.

Get stronger and lose fat while you keep your muscle. Every session is hard work, adapted to your body and your goal. Your personal trainer plans every session around your goal, and after 12 weeks we test you again, so you can see what changed.

Book your free trial → See how it works

Never trained, or have back or knee pain? That's where many of our clients start. Your first session is free, with no commitment.

★★★★★5.0 on Google from more than 170 reviews

  • 500+Clients, many coached by our team for more than 8 years
  • 60Minutes a session, one to one
  • 1:1Your coach and only you, the whole hour
  • BSc·MScEvery coach studied sport science
Why most training stalls

Many of our clients had tried before.

They worked hard, but nobody gave them a plan that adds up week after week. So the weights stayed the same, and so did their body. Use the switch to compare.

The plan
A different workout every timeA written programme, built around you and your week
The weight
Guessed, and the same for monthsFound with two test sets, then raised step by step
Technique
Copied from videos onlineThe basic movement patterns, squat, hinge, push and pull, taught in your first 8 sessions
Progress
The bathroom scale, if anythingTests on day one and again after 12 weeks, plus a body composition scan if you want one
A bad week
Nobody notices you stoppedYour coach checks in and helps you get back on track
A new coach
You start from zero againSame programme. Your whole history is in the log
The plan

How we make you stronger, step by step.

Five steps, from your first session to your retest in week 12. The same for everyone. What changes is where you start.

Steps 01 and 02 · Level 1, your starting point

Each level builds on the one below.

01
Before we lift anything

We start with the result you want.

A goal you can measure, and a date to check it.

02
Sessions 1 and 2

We measure where you start, so the plan fits you.

Simple tests give us your baseline. A body composition scan too, if you want one.

03
Your first 8 sessions

You learn to move well, so you can lift heavy.

Squat, hinge, push and pull, done well. If something hurts, we take our time here.

04
Weeks 1 to 12

We train hard, so you keep getting stronger.

Close to your limit, with your coach next to you. A little more each week.

05
Week 12

You see what changed, in numbers.

The same tests as day one. Then we plan your next block.

Step 01 happens at your free first session.About 90 minutes, one to one, no commitment. Never trained or in pain? We start from there.

Book your free trial →
See where you start in a free first session →
Inside step 02 · Your VAULT score

Five numbers that show you getting fitter.

We test you at the start and every 12 weeks. Five scores from 0 to 100 show what grew and what needs work.

BeforeBefore
0VAULT scoreBuildingExample client
Starting
Building
Solid
Strong
Elite

    Strength

    An example client, for illustration.

    Book your free trial →
    Inside step 03 · The four patterns

    Strong in the movements you use every day.

    Four patterns cover almost everything you do in a day. You train all four every week.

    Push

    Bench press · overhead press · push-ups

    Away from you or overhead.

    Pull

    Rows · pull-ups · lat pulldown

    Towards you or from above.

    Squat

    Squats · lunges · step-ups

    Stairs, sitting, standing.

    Hinge

    Deadlifts · hip thrusts · swings

    Lifting from the floor with a strong back.

    Half with both sides, half with one side at a time.
    Inside step 04 · One session

    60 minutes, built to make you stronger.

    Same order every time. Tap a part to see it.

    0′15′30′45′60′
    Inside step 04 · What we measure

    Proof that it's working, in numbers.

    Numbers tell us if the plan is working, and when to change it.

    A VAULT coach logging a set on a tabletYour progress, session by session.
    Every sessionYour training logYour coach plans each session from the last one.
    At the start, and again every 12 weeks
    1. 01
      Body composition scanFat and muscle, region by region. Optional. About the scan →
    2. 02
      VO₂max testHow fit your heart and lungs are.
    3. 03
      Strength markersGrip strength and bar speed.
    4. 04
      Conditioning benchmarksRower, ski and bike, same settings every retest.
    Inside step 04 · Your coach

    Your coach studied how bodies get stronger.

    Every coach at VAULT studied sport science at university, and most have a master's.

    Jorge Mendez
    Co-owner and coachJorge MendezMSc in Sports Performance
    Alejandro Negreira
    Co-owner and coachAlejandro NegreiraMSc in Sports Science
    Diogo Carvalho
    Co-owner and coachDiogo CarvalhoBSc in Sports Science
    Diego Solana
    CoachDiego SolanaMSc in Sports Science
    Marta Ruiz
    CoachMarta RuizBSc in Sports Science
    David Doody
    CoachDavid DoodyMSc in Health and Wellness
    Leon Nichols
    CoachLeon NicholsBSc in Sports Science
    Gustavo Jardim
    CoachGustavo JardimMSc in Sport Sciences
    Meet the team →

    “I’ve been going here for about a year now and have had a great experience. The trainers do a fantastic job of personalizing workouts, especially when it comes to adapting exercises for injuries while still challenging you to keep improving.”

    K T · Google review · Sep 2026
    Inside step 05 · Results on a scan

    Less fat, more muscle, measured on a scan.

    Three real clients, measured on our scanner in the studio before and after.

    −62%
    Fat around the organs, from 1,037 g to 390 g
    Executive and mother of a young child · 2 to 3 sessions a week
    +4.6kg
    Lean mass, from 63.4 kg to 68.0 kg
    Engineer, 30, who felt he had hardly any muscle
    −12.2pts
    Body fat, from 32.4% to 20.2%, with 2.6 kg more lean mass
    Marketing professional, came with lower back pain from long hours sitting
    Individual results. They depend on where you start, how often you train and your life outside the studio. Lean mass is mostly muscle, plus water and organs.See more client results →
    Our promise

    What we promise, and what we don't.

    We promise

    A plan built for your goal, and a coach who makes sure you keep progressing.

    Come to your sessions and you will see in numbers what changed since day one: in your log and, if you do one, in your scan.

    We don't promise

    An exact number of kilos by a certain date.

    Bodies don't work like that, and anyone who promises it is guessing. How you sleep and what you eat play a big part too. We give you clear guidance, and nutrition coaching if you want more.

    Try a session for free →

    What clients say about their results

    ★★★★★  5.0 on Google, from more than 170 reviews

    ★★★★★

    “David … pays close attention to how I'm doing and makes every session feel purposeful and encouraging. It's the reason I signed up for a year of twice-weekly training.”

    SSamir A.Google review · Oct 2026
    ★★★★★

    “I forgive Vault for the first month, when … walking up the stairs felt like climbing K2. Brutal workouts, but honestly top quality. Now I actually look forward to them…”

    NNaser A.Google review · Oct 2026
    ★★★★★

    “They keep track of all your progress and can adapt the training to your need. I’ve been going there for a few months now and can see the difference.”

    XXavier D.Google review · Oct 2026
    ★★★★★

    “For the first time, I’ve stayed consistent with strength training, and I really felt the difference with strong legs during my last marathon.”

    KKMFGoogle review · Oct 2026
    ★★★★★

    “Focused coaching, smart programming, and a team that’s built a place with real purpose.”

    GGuy L.Google review · Oct 2026
    ★★★★★

    “The trainers do a fantastic job of personalizing workouts, especially when it comes to adapting exercises for injuries while still challenging you to keep improving.”

    KK TGoogle review · Sep 2026
    ★★★★★

    “Started with a comprehensive [scan] they have available on premises and had their team develop a training in line with my objectives.”

    TTomas P.Google review · Sep 2026
    ★★★★★

    “Marta, who has enabled me to see muscle growth and gain strength for the first time in my life. I’m very happy.”

    DDarlina Z.Google review · Sep 2026
    ★★★★★

    “I’d never really lifted heavy before, and now I’m genuinely surprised by how much I can do.”

    IIvana B.Google review · Sep 2026
    ★★★★★

    “It is almost a year I come here once per week. My posture has improved, I get less tired in my daily life and, of course, got some new muscles.”

    RRaquel F.Google review · Sep 2026
    ★★★★★

    “I came in with chronic back pain that’s bothered me for years, and she’s been really thoughtful about building up my back strength the right way.”

    AAnastasia A.Google review · Sep 2026
    ★★★★★

    “I have just passed the one year mark with them and I can see the difference in my physical and mental health.”

    PPaula G.Google review · Sep 2026
    Read all reviews on Google →

    Questions about the method

    No. Some of our clients had never done strength training before. The first sessions include an assessment and you learn the basics before the weights go up. From there, the weights follow what you can do on the day.

    Hard, but always at your level. Most sets finish close to your limit, with your coach next to you. A beginner starts lighter and learns the technique first. If you slept badly or had a long week, we adjust on the day.

    Yes. You train the same way, with fewer sessions, so the change takes longer to show. We plan your retest later, when the numbers can show a real change. Some of our long-term clients train once a week.

    In most cases, yes. Tell us at your first session. We adapt the exercises and build up the area carefully. If something needs a doctor or a physiotherapist first, we tell you, and we're happy to work with them.

    You can, if their times suit you. Many clients train with two or three of our coaches. Because the programme and your log stay the same, nothing gets lost, and each coach brings something new.

    No, it's your choice. Many clients do one at the start and another after 12 weeks, because it shows what the scale can't: whether you lost fat, gained muscle, or both.

    Find out what the method can do for you.

    Your first session is free and takes about 90 minutes. First we talk about your goal and see how you move. Then we train together and find your starting weights, and at the end we show you how we would get you there.

    Book your free trial →

    Would you rather talk first? Call or send a WhatsApp to +41 78 337 73 77.

    Brandschenkestrasse 150 · 8002 Zürich

    The method in short

    What is the VAULT training method?

    The VAULT method is personal training built on strength work, with a written plan and regular tests. You start with a goal you can measure and a date to check the goal. Simple tests give your coach a baseline. Then you learn to squat, hinge, push and pull well. From there every session is hard work at your level, and your coach raises the load as you get stronger.

    At the end of each block, usually after 12 weeks, you repeat the same tests as on day one, and your coach plans the next block from the numbers. The steps are the same for every client at VAULT. What changes is where you start. For example, a beginner starts lighter and learns the technique first. Sessions last 60 minutes, one to one with a coach, in a private studio in central Zürich (Enge), at Brandschenkestrasse 150. Your first session is free and takes about 90 minutes.

    How does VAULT measure your progress?

    VAULT measures progress with the same tests at the start and at the end of each block, usually after 12 weeks. Your coach shows you what changed, in numbers. You and your coach see in numbers whether the plan is working and when to change the plan. The retest is step 5 of the VAULT method.

    If you want, a body composition scan in the studio shows how much of your body is fat and how much is lean mass, which is mostly muscle, region by region. A common way is a first scan at the start and a second one after 12 weeks. The scan shows whether you lost fat, gained lean mass or both, which the scale can't show. A VO₂max test measures how fit your heart and lungs are. For example, the test gives you your training zones for cardio. Both tests are optional and booked separately at Brandschenkestrasse 150 in central Zürich (Enge), 4 minutes on foot from Bahnhof Enge.

    Can I train at VAULT with back pain or an injury?

    In most cases, yes. Back pain is a common starting point at VAULT: many clients started with back or knee pain, or had never trained before. Tell your coach about the pain or injury at your first session. Your coach first looks at how you move and adapts the exercises, then builds up the area carefully. If something hurts, you take more time on the basic movements.

    If something needs a doctor or a physiotherapist first, your coach tells you. VAULT is happy to work with your doctor or physio. If a physio is already treating you, your coach trains you around the advice you were given. For example, with chronic back pain you start with movements that don't hurt and add load step by step. Before each next step, your coach asks how your back felt during and after the last session. Your first session is free and takes about 90 minutes. The session is one to one, so you can talk about the pain first.

    How often do I need to train at VAULT to see a change?

    The VAULT method also works with one session a week. One session a week is the smallest VAULT membership (Ignite). With fewer sessions the change takes longer to show, so your coach plans your retest later. Two or three sessions a week show the change sooner. Some long-term VAULT clients train once a week. Memberships come with 1, 2 or 3 sessions a week.

    How fast your body changes also depends on where you start, how you sleep, how much stress you have and what you eat outside the studio. For that reason VAULT does not promise a number of kilos by a certain date. What VAULT gives you is a plan for your goal and a coach who keeps adjusting the plan so you keep progressing. For example, your coach tells you at your free first session how often to train for your goal. The studio is in central Zürich (Enge), at Brandschenkestrasse 150. Bahnhof Enge is 4 minutes away on foot.