The DenCoached strength & conditioning · Deakin · Since 2016
Forty-five minutes
of mental stillness.
You can't think about anything except the rep you're in. The fitness is the byproduct.
Why zero impact matters
Train hard. Don't get hurt.
Most people over 35 don't quit training because it's hard. They quit because they get injured. Every Den session is engineered around that fact: high intensity, zero impact, every movement coached and adjusted for your body, your injuries, your level.
"It's impossible to get injured (this is what has pulled me away nearly every time from other gyms)."
"8 weeks in and no injuries, first time ever."
Coaching pedigree
A decade with the Raiders. A decade with the AFP. Now, you.
Head coach Mick Mackell has spent over 30 years in strength, conditioning and injury-rehabilitation coaching — 10 years as Head Trainer of the Canberra Raiders, 10 years as head fitness coach for the Australian Federal Police, and S&C work with the Brumbies, Vikings Rugby and state rugby league sides. He helped Nick Kyrgios rebuild from injury and back to competition — and Nick still trains at The Den.
The pack
Members say it better than we can
Every word below is a verbatim Google review.
"You never feel out of place, you are always supported by not only the Trainers, but the other gym junkies as well."
"The only gym I've ever stayed with, been here 6+ years and still going strong."
"I'm over 50 and don't feel awkward or judged training there."
Eleven ways to train
Five classes running, every morning slot
20/10 tabata, metabolic conditioning, weights, Raw Strength, Three2One, Dream Team, functional movement, Primal, Pilates and more — five to six options every 45 minutes from 5am. Pick your session; the coaches scale it to you.
Built for working Canberra
First class 5:00am. Be trained, showered and at your desk by 8. Coffee upstairs at the EQ Cafe. On-site parking at Equinox Business Park. The 5:45am is the one that books out — reserve ahead.
Training through menopause
Co-owner Nicole Wellington specialises in coaching women through peri- and post-menopause — strength, confidence and a room where you belong.
Seven days. Every class. Free.
No card, no contract, no sign-up fee — just train with the pack for a week and see if it fits. The trial is for locals genuinely looking for a gym home.
Timetable
Same rhythm, every week
Five or six coached options in every slot, from 5:00am. Monday to Thursday run the same shape, Friday winds up at midday, Saturday is two hour-long 20/10 MEGA sessions. Book through the member portal — sessions are capped so everyone gets coached.
Monday – Thursday
| Time | Classes on offer |
|---|---|
| 5:00 am | 20/10Full Body WeightsLower Body WeightsUpper Body WeightsMet.Con 40/40Functional Movement |
| 5:45 am | Busiest slot — book ahead20/10Dream TeamFull Body WeightsLower Body WeightsUpper Body WeightsMet.Con 40/40 |
| 6:30 am | 20/10Full Body WeightsLower Body WeightsUpper Body WeightsMet.Con 40/40Functional Movement |
| 7:15 am | 20/10Full Body WeightsLower Body WeightsUpper Body WeightsMet.Con 40/40Raw Strength |
| 8:00 am | 20/10Full Body WeightsLower Body WeightsUpper Body WeightsMet.Con 40/40 |
| 8:45 am | Self-managed |
| 9:30 am | 20/10Full Body WeightsLower Body WeightsUpper Body WeightsMet.Con 40/40 |
| 10:15 am | Self-managed |
| 12:00 pm | 20/10Full Body WeightsLower Body WeightsUpper Body WeightsMet.Con 40/40Three2one Plus |
| 4:30 pm | 20/10Full Body WeightsLower Body WeightsUpper Body WeightsMet.Con 40/40Three2one Plus |
| 5:30 pm | 20/10Full Body WeightsLower Body WeightsUpper Body WeightsMet.Con 40/40Three2one Plus |
Class mix varies a little day to day — Pilates, Three2one, Raw Strength and Functional Movement rotate through the slots. The live grid is always current.
Friday
| 5:00 am – 10:15 am | Same morning slots as Monday to Thursday |
| 12:00 pm | 20/10 MEGA last class of the week's weekdays |
Saturday
| 6:00 am | 20/10 MEGA one hour |
| 7:15 am | 20/10 MEGA one hour |
Sunday: rest day. The pack recovers.
Booking
Members book through the Clubware portal — same system, nothing changes. On the live site this grid is fed straight from the booking system, so it is never out of date, and sessions that are booked out show as full before you drive in.
Memberships
One price. Everything included.
No sign-up fee. No contract. Two weeks' notice to cancel, any time. The price has barely moved in a decade — because the model is members who stay, not members who churn.
Unlimited
- Unlimited coached sessions — every class type
- Full gym access outside class times
- No joining fee, no contract
- Suspend 10 days to 6 weeks per year
10-Session Pass
- Ten coached sessions
- Valid 12 months
- Non-transferable
Fit for Teens
- Ages 15–17
- Weekdays 6:30am–6:30pm + Saturday 7:45am
- Full access in school holidays
Casual Visit
- Any coached session
- Cash, Mastercard or Visa at reception
"My long term membership at the Den has had, without a doubt, the biggest impact on my health and fitness of anything ever in my life. The inclusive, supportive and challenging environment will get you coming back (the hardest part of the fitness journey) each and every week, month and year."
"I've been going to The Den for over 5 years and still look forward to it each morning."
Coaches
Coached, not supervised
Every session at The Den is run by a coach who watches technique, adjusts loads and knows your name. As one member put it: "Mick can read your ability instantly and never expects more or never expects less than what you're capable of."
Mick Mackell — Owner & Head Coach
Over 30 years' experience as a strength, conditioning and injury-rehabilitation coach. Head Trainer of the Canberra Raiders for 10 years. Head fitness coach for the Australian Federal Police for 10 years. S&C coach for the Brumbies, Vikings Rugby and state rugby league sides — and the coach who helped Nick Kyrgios rebuild from injury and return to top-level competition. Nick still trains at The Den.
Nicole Wellington — Co-owner & Coach
Eight years of coaching with a focus on mental wellbeing through movement. Nicole specialises in training through life transitions — particularly peri- and post-menopause. Supportive yet no-nonsense: her sessions build strength, confidence and knowledge. Read about training with Nicole →
Maddie — Coach
[Bio and qualifications to come from Mick]
Lydia — Coach
[Photo, bio and qualifications to come from Mick]
Meg — Coach
[Photo, bio and qualifications to come from Mick]
"The team at The Den are incredible — welcoming, supportive, and genuinely invested in your progress. They don't just run workouts, they actively coach you and monitor your performance to help you get the most out of every session."
Women 45+
Strength training through menopause
Menopause changes how your body responds to training — and most gyms pretend it doesn't exist. The Den doesn't. Co-owner Nicole Wellington specialises in coaching women through peri- and post-menopause: strength work that protects bone and muscle, conditioning that respects recovery, and a coach who understands what's actually going on.
You won't be the only woman in the room, and you won't be the oldest person in the room. You'll be in a pack with senior professionals, mums, grandmothers and everyone in between — training hard, zero impact, at your level.
The Den provides coaching, not medical advice. For health concerns, talk to your GP — then come train.
"I would never get up early to go to the gym EVER. Once I started at the Den I'm there at 6.30am. The BEST way to start the day."
"My happy place!"
The Pack
Ten years of five stars
A 5.0-star average across 91 Google reviews, a decade deep. This is what the room actually looks like — and every quote below it is a verbatim Google review, written by members, unedited. Read them all on Google ↗
"So. Bloody. Good." — Will Dodds, Google review, in its entirety
On never getting injured
"It's impossible to get injured (this is what has pulled me away nearly every time from other gyms)."
"As someone who has back issues… After 8 weeks I am still to have any issues with my back, in fact it feels a lot better."
"qualified skilled coaching to ensure no injuries and management of existing conditions"
On switching off
"It's an incredible feeling to end 45 minutes of training and have not thought about anything other that the exercise you are in the middle of, in the moment."
"Love coming here to escape the daily grind - couldn't recommend more highly!"
"The gym to me is important for mood stabilisation"
On belonging
"I'm over 50 and don't feel awkward or judged training there."
"I needed to get into shape but was 'not a gym person'… Love the place, now I am a gym guy!"
"The Den makes you feel like you are part of a community rather than just a number like most other gyms."
On staying for years
"The only gym I've ever stayed with, been here 6+ years and still going strong"
"Being a member since first opening in 2016… Couldn't recommend more."
"Wonderful community, best gym I have trained at by a country mile!"
On the coaching
"Mick can read your ability instantly and never expects more or never expects less than what you're capable of."
"He remembers everyone's names and encourages people to work harder and become stronger."
"One of the best gyms in Canberra! Mick, Nicole and the team create an awesome environment, with world-class coaching and training."
On never getting bored
"Avoid the chain/franchise gyms and try the Den great range of classes, class times and equipment & great trainers."
"More exercise modalities, daily options and group training sessions than any other gym all with instructors who know what they are doing."
"The 20/10 class structure changes weekly starting with the Friday mega! Love the pressure to perform well and the health competition to see your score on the wall!"
Worth reading in full
"I came in with a lower-back injury, and Mick has consistently helped me with personalised recommendations, proper form, and exercises that support recovery. Because of their guidance, I'm now in the best shape I've ever been. The results speak for themselves, and I'm genuinely grateful."
"As an elite athlete training has always been a major priority to me even after I retired from hockey. After trying a number of different fitness classes I came across The Den about 5 years ago and have not looked back!… Come and join the pack!"
"I joined because I've got 5 kids and I was running out of breath and energy just trying to keep up… Only a few months after joining I completed an adventure race with my then 13 year old twins and it was so awesome! … The Den has changed my life."
"I needed to get into shape but was 'not a gym person' until I went to The DEN… Most importantly I have seen/felt the results, never felt better or stronger, and never felt out of place. Love the place, now I am a gym guy!"
And the short version
"Best gym and crew in town!"
"The best gym in Canberra. Mick and his team are awesome."
"Amazing and engaged team, great range of classes and top shelf equipment… best gym in Canberra."
Been part of the pack a while?
A Google review helps the next nervous first-timer walk through the door.
About
Ten years of the pack
The Den opened in January 2016 at Equinox Business Park in Deakin with a simple idea: high-intensity training that anyone can do and nobody gets hurt doing. Ten years on, the flagship 20/10 session — 20 seconds of maximum effort, 10 seconds of rest — is still filling the 5am slots, and some of the members from that first month are still on the floor.
"Together, we train as a community, motivating and supporting one another above all else." That's not marketing copy — it's how the room actually works. Sessions run in pairs and small groups, coaches adjust everything for injury, illness or fitness level, and the pack notices when you don't show up.
Stability. Mobility. Conditioning. Since 2016.
Meet Mick & Nicole — 54 seconds
▶
The Den's existing 54-second intro. Streams securely from Squarespace, so it plays in the live build, not this prototype — click through to watch it on the current site.
"Arrived in Canberra yesterday and had a look around for gym and found this diamond in the rough… Part of the wolf pack now 💪🏾"
Left: the pack, 2017. Right: the pack today. Same room, same 5am.
The scrapbook
Ten years of the pack
Christmas sessions, costume days, footy squads, and a lot of ordinary mornings. Straight from the Den's own camera roll.
Member snapshots from The Den's social posts, 2018 onwards.
Contact
Find the Den
70 Kent Street, Deakin — inside Equinox Business Park, opposite Building 3, underneath the EQ Cafe. On-site parking. Coffee upstairs when you're done.
Get in touch
- Phone: 0405 415 187
- Email: thedencanberra@outlook.com
- Instagram: @thedencanberra ↗
- Open in Google Maps ↗
Class hours
| Monday–Thursday | First class 5:00am · last 5:30pm |
| Friday | First class 5:00am · last 12:00pm |
| Saturday | 6:00am & 7:15am |
| Sunday | Closed |
That's the actual pin — Equinox outdoor parking is marked just up Kent Street. The live site gets an interactive embed.
Free 7-day trial
A week with the pack
Every class type, fully coached, for seven days. No card, no contract, no catch. The trial is for Canberra locals genuinely looking for a gym home — answer three quick questions and we'll book your first session.
"They have the best classes and you work to your fitness level. Whether your already super fit or just starting out on your fitness journey, I highly recommend giving The Den a go."
"From beginners who have never stepped foot into a gym, to people who have attended the gym all their life. You never feel out of place."