Build a body, mind, and identity you can rely on.
DEFAULT STRONG
Adam Winter
Health & Performance Consultant
Founder of Default Strong, Bond Performance & Bond Athletic
What is Default Strong?
Default Strong is a framework for building strength that carries beyond the gym.
It’s not about aesthetics, motivation, or quick fixes.
It’s about becoming physically capable, emotionally composed, and consistently reliable — even when life gets heavy.
Default Strong is built on three pillars:
Capability
A body you can trust
COMPOSURE
Steadiness under pressure
This framework underpins how Adam coaches, leads, and works with individuals, teams, and organisations.
Identity-driven habits
CONSISTENCY
About Adam
Adam Winter is a Health & Performance Consultant with over 15 years in the fitness and performance industry.
He is the founder of Bond Performance and Bond Athletic — two Melbourne-based training facilities known for their coaching standards, culture, and long-term approach to health and performance.
Adam has delivered over 4,000 personal training sessions and more than 17,000 group training sessions. His work has been shaped by real-world experience — including major injury, business ownership through the COVID pandemic, and fatherhood — all of which contributed to the development of the Default Strong framework.
Today, Adam works with individuals, teams, and organisations to build strength that lasts — physically, mentally, and behaviourally.
The Default Strong Guide
A practical introduction to building lifelong strength — inside and out.
The Default Strong Guide outlines the core principles behind capability, composure, and consistency.
Inside, you’ll find:
The Default Strong philosophy
Real stories from injury, business, and life
Practical tools for building physical and mental resilience
A simple daily practice to rebuild your baseline
A framework you can apply immediately
This guide is designed to be read, reflected on, and applied — not skimmed and forgotten.
For those who want support applying the Default Strong framework to their training, work, or life, Adam offers consulting, coaching, and speaking services.
This includes:
1:1 performance consulting
Online strength & conditioning
Habit and accountability coaching
Workshops and keynote presentations
If you’re interested in working together, you’re invited to start a conversation.