BEGINNER BOXING · ROSEBERY, SYDNEY

You do not need
to feel ready.
You need a proper first step.

Your first session is private and free with Gideon, one of Pad Flow’s founders. Then get seven days of access to all our beginner classes, with Gideon there helping you through the week.

You will not be handed off and forgotten after the intro.

Tell us where you’re at

4 quick questions · then your details
No payment details · no automatic membership

Free private one-on-one with Gideon
Seven days of access to all beginner classes
Learn at your own pace from zero
Gideon helps you through the week

A beginner smiling mid-punch while training with a Pad Flow coach

1:1Your first session
is private with Gideon

“I was very nervous. There was no judgement.”
Erin Baker · Google review

HOW PAD FLOW HELPS

You do not have to walk in already ready.

You start private

First session is just you and a coach. No class watching you figure it out.

You learn at your own pace

We slow it down, keep it simple, and build your boxing from zero.

You know where you fit

Your coach helps you choose beginner classes so you are not guessing.

ROUND ONE

The part nobody says out loud.

You’ve thought about this for months. It was never the boxing that stopped you. It was this list.

Everyone will be fitter than me.

You start from your level, and we build from there.

I’ll look stupid in front of strangers.

Your first session is private, so you can learn without a room watching.

I’ll get paired with someone who’s boxed for years.

We keep your first week beginner-safe, with coaches choosing the right drills for you.

I’ll get punched.

You hit pads, bags, and beginner drills, not partner sparring.

I’d be walking in alone.

Your coach will be expecting you, so you are not left guessing.

Every gym says beginners are welcome. We built the whole gym around this list.

ROUND TWO

Your first session, minute by minute.

No surprises. No guesswork. Here is the whole thing.

Before

Choose your private session

Once accepted, choose a time for your free private one-on-one with Gideon. We send you what to bring, where to go, and what will happen when you arrive.

Coach and new member choosing a session time together

0:00

Walk in expected

Come through Substation Cafe and take the lift to level 3. Gideon is already expecting you.

Pad Flow coach and member laughing together in the gym

0:05

Learn the fundamentals

Just you and Gideon. Stance, guard and pads, all slowed down to your pace.

Beginner learning the fundamentals one on one with a Pad Flow coach

0:45

Know where you go next

You leave knowing the basics and which beginner classes suit your week. Your seven days of beginner access begin on this date.

Pad Flow members finishing a session together

Gideon coaches you through the whole first week, not just the intro.

Tell us where you’re at4 quick questions · then your details
No payment details · no automatic membership

ROUND THREE

Every one of them walked in nervous.

Real members, real reviews. Most of them started exactly where you are.

REAL WORDS.Google reviews from Pad Flow members

“Easiest thing to do now is walk through the door.”

Travis · member

“I’m 20 kilos lighter.”

Dale · member

“I used to dread going to gyms.”

Loridana · member

“Life changing.”

Brendan · member

Watch what consistency does.

Real members, months apart.

“The best decision of 2024.”

Pad Flow has been the best decision of 2024 for myself. Diagnosed with cancer in 2022 plus chemo in 2023 was the biggest challenge I’ve come across in life.

“I was very nervous. There was no judgement.”

I searched for a long time for a local boxing gym to make a start on getting my fitness back, after a huge journey through chronic illness and then a double lung transplant. I wanted to try boxing now that I had lungs that could handle it, but I was very nervous. My fear was going somewhere where the coaches weren’t supportive and pushed me beyond what I could do.

“As an absolute beginner, I’ve never felt more welcomed.”

As an absolute beginner who started a few weeks ago, I’ve never felt more welcomed by such supportive coaches and community. Always a fun and inviting space for everyone.

“They break it down until it just clicks.”

Day 4 and I’m already hooked. The trainers are incredibly welcoming and instantly put you at ease. There’s a pulse to this place, a vibe that lifts you, and a community that is real.

Gideon and Horrace coaching a beginner on the pads in the dog park, before the gym existed — WHERE IT STARTED

ROUND FOUR · TWO BROTHERS, ONE PAIR OF PADS

It started in a dog park.

COVID took both our jobs. Horrace walked out of the gym he coached at with one pair of pads, and we started training people for free at the park down the road.

No gym. No money. No plan B. Just pads, and people who kept turning up.

More people came, so we kept coaching. When the park got too small, we built our own home for our people. It’s where you’ll find us today.

Nothing has changed since the park. Everyday people, coached properly, looked after like family. That is the whole model.

Gideon + Horrace

Brothers. Founders. Still on the pads.

PAD FLOW COMMUNITY

Our home our people

Pad Flow members gathered around the ring during a community event

Pad Flow members training together in a busy class

Pad Flow members sitting together after a group session

Pad Flow members applauding around the boxing ring

A Pad Flow coach addressing members from inside the boxing ring

Pad Flow members gathered around a shared meal in the gym

Pad Flow members posing together after a community meal

A Pad Flow gym dog resting between two medicine balls

A smiling Pad Flow gym dog beside a tennis ball

ROUND FIVE · YOUR START

Private first.
Then into the room.

Accepted applicants begin with a free private one-on-one boxing session with Gideon. You learn the basics before stepping into a class.

From that session date, you get seven days of access to all our beginner classes. Gideon stays involved, introduces you to the room and helps you find your feet.

PAD FLOW STARTER EXPERIENCEACCEPTED APPLICANTS

START WITH GIDEON

One-on-one first.

Free private one-on-one boxing session
Seven days of access to all beginner classes
Coached from your level and at your pace
Gideon helps you settle in through the week

NO HANDOFF

Your private session is not an isolated intro. Gideon will be there helping you through the week.

Tell us where you’re at

Four quick questions · then your details
No payment details · no automatic membership

ROUND SIX · THE TIMETABLE

Beginner classes, clearly laid out.

Classes only, morning and evening, with no app or login needed. Gideon will help you choose the right sessions during your private start.

Monday

Boxing & Conditioning

6am, 7am, 8am · 5pm, 6pmBoxing & Conditioning

Tuesday

Fundamentals

6am, 7am, 8am · 6pmBoxing Fundamentals
5pmPad Work Fundamentals

Wednesday

Strength & Boxing

6am, 7am, 8am · 5pm, 6pmStrength & Boxing

Thursday

Pad Flow Class

6am, 7am, 8am · 5pmPad Flow Class
6pmBoxing Fundamentals

Friday

Bag Work

6am, 7am, 8am · 5pm, 6pmBag Work

Saturday

Finish the week

7amBoxing Fundamentals
8amWild Card · high-energy class to finish the week
9amSparring · beginners are welcome to watchwatch only is welcome

Sunday

Closed

Thursday Pad Flow classes use new combinations each week. Members are recorded doing their flow and receive it back so they can track their progress. Saturday sparring is for experienced members and fighters. Beginners are welcome to watch and are never expected to take part.

ROUND SEVEN · START HERE

Tell us where you’re at

Four quick questions so we can check the practical fit and Gideon can meet you where you are. Your fitness and boxing experience are not being judged.

4 quick questions · then your details
No payment details · no automatic membership

AFTER THE SEVEN DAYS

Joining is your choice.

Nothing happens automatically when your seven-day access ends. If you want to keep training and Pad Flow feels right, standard membership is A$96 per week or A$350 per month.

No lock-in contract · cancel anytime · weekly or monthly options

Monthly works out to $80 a week.

ROUND EIGHT

Everything you’d ask us
if you called.

Is the starter experience really free?

Yes. Accepted applicants start with a free private one-on-one session with Gideon, followed by seven days of beginner classes. We do not ask for payment details during the fit check.

Why is there a fit check?

The private start takes real coaching time. The four questions help us check location, availability and readiness before opening the booking calendar. Your fitness and boxing experience are not being judged.

Do I need to get fit before I start?

No. That’s like cleaning the house before the cleaner comes. Fitness is what training builds. Your coach scales everything to exactly where you are on day one.

Will I get punched?

No. Your private session and beginner classes use pads, bags and coached drills. Beginners are never expected to spar.

I’d be coming alone. Is that weird?

Most of our members walked in alone and nervous. It’s basically the Pad Flow origin story. Your coach is with you from minute one, and you’ll know names by your third class.

I’m the least coordinated person I know.

Perfect, you’ll fit right in. Boxing is learned one small piece at a time. Stance, then guard, then one punch. Nobody is born with a jab.

What do I bring?

Water, and clothes you can move in. We’ve got gloves ready for your first sessions.

When do my seven days begin?

On the date of your private session. Gideon will introduce you to the right beginner classes and help you settle in through the week.

What happens after the seven days?

Joining is your choice. Nothing converts automatically and you are not charged. If Pad Flow feels right, standard membership is A$96 per week or A$350 per month, with no lock-in contract and the option to cancel anytime.

THE FINAL BELL · ROSEBERY, SYDNEY