Core Strength HQ

Train Effectively. Achieve Results. Prevent Injuries. Treat Injuries.

Have you been exercising and not seen the results you would like?

Are you constantly dealing with niggling injuries?

Do you have a chronic injury or illness that would improve as a result of regular exercise?

Welcome to Core Strength HQ.

Core Strength HQ is not only here to train and rehabilitate you, but to also educate you.

Here you will find qualified and experienced trainers that will prescribe the most effective exercises for your needs. We equip you with the knowledge you need to ensure you execute your exercises with the correct technique, achieve maximum gains, and minimise the risk of injuries.

Do you have an existing injury?

Don’t worry. We rehabilitate your injury while training the rest of your body.

Core Strength 1

Do you have an existing injury?

Don’t worry. We rehabilitate your injury while training the rest of your body.

Chronic injuries and illnesses can be accommodated with training programs designed by the specialists at Core Strength HQ. We have over 35 years of experience in the industry, so you are assured of personal care and attention, along with individual consideration for your specific needs.

Read on to discover how we can help you to train effectively; to achieve the results you are seeking; using the correct techniques not only to prevent injuries, but treat existing ones.

How to... VIDEOS

How to… Push Up Hands on the Floor
How to… Prone Forward Ball Roll

Our Services

At Core Strength HQ, we believe correct technique and exercise prescription is everything. If you’re doing something incorrectly the risk of injury is huge. If you are doing something in the wrong sequence, has your workout been effective?  

If you already attend a gym or have personal training:

We want to make sure what you are doing is correct. Check in with us for confirmation on your exercise prescription and guidance for correct technique and sequencing.

Did you know: in order to maximise gains and effectiveness from your training, you should be changing what you do and how you do it at least every 6 weeks.


If you prefer to train from home:

We can prescribe exercises for you to do on a regular basis, ensuring that you are suitably challenging yourself and making changes to your program regularly to ensure maximum gains.

Alternatively, you can purchase one of our many programs for whatever stage you are at and the requirements you have.

Did you know: training from home with a professionally structured and guided exercise program, can be one of the most effective ways to ensure you maintain a healthy balance of activity in your busy lifestyle.

Gym Equipment


Have you contemplated setting-up a Personal Home Gym but haven’t because you just don’t know where to start?

What equipment is the best for you and for your needs? OR, have you already invested in gym equipment that doesn’t really suit your needs, or is uncomfortable? This could be an expensive trial and error process, but I can help.

I am Kerrie Hains, of Core Strength HQ. I am an Accredited Exercise Physiologist, an Accredited Exercise Scientist, and a Personal Trainer.

Please contact me to organise a CONSULTATION, during which, I would assess your wants and needs, your available space and your budget, and then make recommendations specific to your requirement. If you are happy with my recommendation, I could provide you with a QUOTE for the ideal, industry-grade equipment to suit your needs. My quote would include the cost of the equipment, as well as the equipment’s installation.

For more information regarding this concept, please contact me at, ring me on 0412 220 767 or contact me online in the form at the bottom of this page.


About Kerrie

I have always enjoyed being active. When I was young I played netball, volleyball, indoor hockey and I was a sprinter - I set some records in track and came third in Country Titles, many years ago. I exercise regularly; and find that not only is regular exercise good for my body, but also my mind. I have noticed that as I have become older, the way I train has had to change.

Initially, I worked with the general population; prescribing exercises and teaching group classes.

I loved that but wanted a greater challenge. I branched out and started working with professional athletes, and elite athletes; training them for their specific sports. I was required to train them ensuring match fitness, while working around their game-induced injury.

I have been a Personal Trainer since 1988 and an Accredited Exercise Physiologist and an Accredited Exercise Scientist since 2007.
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“I believe that exercise is the best medicine for the body and mind.”

I became a Level II Strength and Conditioning Coach and used these skills with my clients. I continued with these clients and started branching out further; rehabilitating people from their injuries. These injuries ranged from sports specific, to car accidents, to work related and all injuries in between. I studied massage and implemented this in my sessions with clients.

I also had some fairly major injuries myself: a broken jaw, a broken hip, a dislocated neck to name a few, then a major car accident. No-one seemed to be able to fix me. My mission was to fix myself. So studying whatever was necessary, treating myself, treating my clients, seeing and feeling the success with myself and my clients, and witnessing other’s success stories, I transformed into specialising in musculoskeletal rehabilitation and falls prevention.

I have lectured both nationally and internationally on a number of topics including Integrative Exercise Assessment and Prescription, Exercises on the Swiss Ball; including Programming and Prescription, Exercises using the BodyBlade®, and Exercise during Pregnancy.

“I’ve worked with people who have suffered from pain for years and within a week of prescribing correct exercise technique, they have reported feeling better; less pain, and more function.”
“I’ve worked with people who have suffered from pain for years and within a week of prescribing correct exercise technique, they have reported feeling better; less pain, and more function.”

The knowledge I have learned over the past 35 years has proven invaluable for enabling me to create a library of exercises; knowing the effect each one will have on my clients, what will work for individual situations, and the correct sequencing of exercise prescription.

I am able to easily transfer exercises by progressing and / or regressing them to suit the individual’s needs and abilities, without causing pain or dysfunction, but maximising gains for them.

I find it incredibly rewarding to work with all types of people, all types of injuries, conditions & requirements. The joy I receive when clients achieve their goal is genuine and sincere.


Kerrie Hains
Accredited Exercise Physiologist,
Accredited Exercise Scientist, Exercise
Professional (Personal Trainer)


When I met Kerrie, about 3 years ago, she listened to my story about all the things that hadn’t worked. The PTs that thought it was funny to make you puke your first session through to the ones who were so rigid I felt like a failure before I even started. At my heaviest, I weighed in at 117.5 kgs. I had a serious back injury and couldn’t climb more than a couple of stairs without pain or bein out of breath. My goals were simple. Lose weight safely, build core strength and improve my mindset. Kerrie saw me through a number of significant life transformations and I continue to work with her via Telehealth weekly.

Having reached my goal weight 55kgs (and still losing) April this year I am at the healthiest I have been in my life. I dance 10-15 hours a week, have reversed diabetes, no longer have sleep apnoea, and stairs no longer terrify me. I have good muscle tone from the ongoing work I do with Kerrie and while there is loose skin, I credit Kerrie’s skills and knowledge in Exercise Physiology and understanding my body’s unique needs to maintaining muscle tone and building core strength.

If you want a trainer who is in it for the long haul, Kerrie is the person for you. She listens, she understands your limits, she will work you to do your best and will listen when you are having off days. All the best in your health journey.

Thank you Kerrie - my life is better for knowing you and having you walk alongside me in this journey.




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Here at Core Strength HQ we offer exclusive and unlimited access to invaluable informative blogs and "How to..." videos. 

Join now to empower yourself with correct information. Ensure that what you are doing with your exercise and training is right for you. 


At Core Strength HQ we believe education and knowledge are powerful. Here we like to empower you with information on correct technique, training methods and managing set-backs. 

For just $8.95 / week* you get unlimited access to hundreds of “How to…” videos and information blogs, that will help guide and educate you on your path to a healthier, stronger, fitter you. 

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I have been training for so long, attending the gym regularly and just not seeing results. If anything, I think I have put on weight! What am I doing wrong?

You need to ensure you are training specifically to your body’s needs. Every person responds to exercise differently. Our bodies are different; our metabolism is different, the way our body processes food and drink is different, the history of our activity and injuries are different, our physical structure is different. Our needs and goals may be similar, but in order to achieve that similar (or same) goal, we need to train specifically for our body.

No matter what I do, I always seem to have a sore back. Maybe I just have to accept that.

I have spent many, many years rehabilitating back injuries, and other injuries that have then affected people’s backs. I have found that it is essential for people to perform specific exercises correctly, with a specific progression of exercises in order to improve core strength, mobility and function. If even one of these factors is slightly incorrect, you may continue to experience back pain and not achieve the results you were hoping for.

Lots of people tell me I should exercise in the morning so I can “feel good” for the rest of the day. That way I have set myself up for a positive start to the day. I just can’t exercise then, I am not an early riser. Do I need to force myself to crawl out of bed to exercise in the mornings?

Not everyone is an early riser. Some people are naturally early morning people. It is easy for them to get up, even before the sun is up. If you are one of those people, I would strongly encourage you to do your exercise then. It is the least likely time you will be interrupted by anyone. You are able to mark your exercise off your “to-do” list for the day. It is a great way to establish a positive attitude for the day.

If you are not an early riser, it is OK to do your exercise later in the day, when your body feels most awake. The most common issue I see when people delay their exercise until later in the day is that there are so many more chances of interference happening, and if you really are not fully committed to your exercise, the smallest excuse may arise and this may prevent you from exercising. You need to be determined to stick to your plan for the day and not allow excuses, and a “better offer” to take priority.

Commitment, appointments and accountability help to ensure your exercise is maintained. This is a contributing factor as to why training with me works; you have made a commitment to me, and I have made a commitment to you.

I’m going on holidays for 3 weeks. How do I make sure I keep up my exercise routine and not put on weight? I still want to enjoy myself while I’m away.

Trying to maintain a routine of exercise when you are on holidays, and really have no routine as such, in your day, can be quite difficult. My suggestion is to look at the activities you have planned for each day and see if any of those can be included as exercise or physical activity. You may be intending on trekking 12 km, or skiing all day. These can be classed as physical activity. Sitting around, relaxing pool-side, is not classified as physical activity.

If you have non-active days, try to go for a walk or participate in an exercise routine before your day begins. If the place you are staying at has a gym, then use their facilities. If not, take some resistance bands on holidays with you. These are such versatile pieces of exercise equipment. They don’t weigh much and don’t take up much space in your luggage.

If you are unsure what exercises to do, check out my exercise videos that include resistance bands.

I am 59 years of age, and am not confident walking up and down stairs, using escalators, or even getting out of a chair. I am terrified that if I have to get on the floor I won’t be able to get back up again. Is there anything I can do to improve my mobility?

Yes, there’s so much you can do to improve your balance, strength and mobility. One really easy activity that is safe and effective, and can be done at home is a squat. Stand up and place a chair behind you. This will give you the assurance that if you need to sit, you are able to, and won’t fall. Start with a chair that is slightly higher than a normal lounge chair. As your legs become stronger and you build your confidence you should lower the chair you are using. Be aware of home much you are using your arms, if at all. As you get stronger with this, progress to using your legs only to lower yourself into a lounge chair. Sit fully. Then use your legs only to stand up out of the lounge chair.

This is one of many, many activities you can do to challenge and improve your mobility. Check out my book “Confident and Mobile“; for more information and suggestions.

Approved Provider

Core Strength HQ is an approved provider for all health funds, telehealth, and many other associations.


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