Strength

X3 Bar

Variable resistance training system that maximises muscle engagement while minimising joint stress. Delivers gym-quality strength training with reduced injury risk.

20 minutes per session

Benefits

✓Joint-safe training
✓Maximum muscle activation
✓Time-efficient
✓Progressive overload

Ready to try X3 Bar?

Book a session or explore our membership plans for unlimited access.

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Guide

20 entries

Services & Machines

InBody Scan

Services & Machines

Description

Professional body composition analysis using bioelectrical impedance. Measures muscle mass, body fat percentage, visceral fat, and water distribution across body segments.

Impact

Provides a data-driven baseline for tracking wellness progress over time.

Industry Benchmark

InBody is the gold standard in body composition analysis, used by over 6,000 medical facilities worldwide.

CAROL Bike

Services & Machines

Description

AI-powered exercise bike delivering scientifically-proven REHIT (Reduced Exertion High-Intensity Training) workouts in under 9 minutes.

Impact

Clinically shown to improve cardio fitness by 12% in 8 weeks with just 2 sessions per week.

Industry Benchmark

CAROL is the only bike with FDA-cleared AI personalisation and peer-reviewed outcomes.

Cryo Chamber

Services & Machines

Description

Whole-body cryotherapy chamber reaching temperatures of -85°C to -110°C for 2–3 minute sessions.

Impact

Reduces inflammation, accelerates recovery, and may improve sleep quality and mood.

Industry Benchmark

Used by professional athletes and top sports teams worldwide for recovery protocols.

Red Light Therapy (Neo)

Services & Machines

Description

Full-body red and near-infrared light therapy bed using clinically-validated wavelengths (630nm and 850nm).

Impact

Supports skin health, reduces inflammation, and may accelerate muscle recovery.

Infrared Sauna (Clearlight)

Services & Machines

Description

Full-spectrum infrared sauna by Clearlight, operating at lower temperatures (45–60°C) than traditional saunas for a more comfortable deep-heat experience.

Impact

Supports detoxification, cardiovascular health, and relaxation.

EMS Pelvic Trainer

Services & Machines

Description

Non-invasive electromagnetic stimulation for pelvic floor strengthening. Fully clothed, 28-minute sessions.

Impact

Clinically proven to improve pelvic floor strength, benefiting both men and women.

Compression Therapy

Services & Machines

Description

Sequential pneumatic compression boots and sleeves that enhance blood flow and lymphatic drainage.

Impact

Reduces muscle soreness and swelling, popular for post-workout recovery.

Breast Health Scan

Services & Machines

Description

Thermographic breast health screening using infrared thermal imaging. Non-invasive, radiation-free.

Impact

Provides early physiological indicators. Not a replacement for mammography but a complementary screening tool.

Watch Out

This is a wellness screening tool, not a medical diagnostic device.

Power Plate

Services & Machines

Description

Whole-body vibration platform that activates muscles through rapid micro-movements.

Impact

Enhances circulation, flexibility, and muscle activation in sessions as short as 15 minutes.

X3 Bar

Services & Machines

Description

Variable resistance training system using heavy-duty latex bands with a steel bar. Delivers maximum force at the strongest range of motion.

Impact

Designed for joint-safe strength training with progressive overload.

Membership

Package 1

Membership

Description

Entry-level membership at €149/month. Includes a set number of session credits per month for access to ARQ recovery machines.

Impact

Ideal for those starting their recovery journey or using 2–3 machines regularly.

Package 2

Membership

Description

Most popular membership at €249/month. Includes more monthly credits and priority booking.

Impact

Best value for regular users who visit 3–4 times per week.

Pro Tip

This is the most popular tier among ARQ members.

Package 3

Membership

Description

Premium membership at €399/month. Includes generous monthly credits, priority booking, and guest passes.

Impact

Designed for committed users who want daily access across multiple machines.

Package 4

Membership

Description

All-access membership at €699/month. Unlimited credits, priority booking, guest passes, and complimentary consultations.

Impact

The ultimate ARQ experience with no session limits.

How Credits Work

Membership

Description

Each membership includes monthly credits. Different machines cost different credit amounts. Unused credits expire at the end of each billing cycle.

Watch Out

Credits do not roll over. Use them within your billing period.

Membership Terms

Membership

Description

All memberships are 3-month contracts billed monthly. After the initial term, memberships auto-renew quarterly with 1 month written notice required to cancel.

Pro Tip

No freezing or downgrading is available during the contract period.

General

Location

General

Description

ARQ Institute is based in Lisbon, Portugal. Our first flagship location offers a full suite of recovery and wellness technologies in a premium, clinical-luxury environment.

How Booking Works

General

Description

Sessions are booked in 30-minute slots through the member portal or at the front desk. Operating hours are 07:00–19:00 daily.

Pro Tip

Book early for popular time slots. Peak hours are typically 08:00–10:00 and 17:00–19:00.

Walk-in Sessions

General

Description

Non-members can book individual sessions at walk-in prices. No commitment required.

Worked Example

Walk-in prices range from €10 for X3 Bar to €245 for Breast Health Scan.

Consultations

General

Description

One-on-one consultations with ARQ wellness coaches and nutritionists. Available in-person or online at €150/hour.