Welcome to Friskis&Svettis Nyköping!

Friskis&Svettis is a non-profit exercise organisation which was founded in Stockholm, Sweden in 1978 by Johan Holmsäter. Johan wanted to create a new form of exercise based on simple, natural movements done with timely and inspiring music in a group.

The basis for Friskis&Svettis is that people are built for movement, but working out also has to be fun if you are to continue exercising. We believe this ‘No fun, no gain’ philosophy explains the huge success of Friskis&Svettis!

In its first year Friskis&Svettis Stockholm had 1,500 members. Today, more than 30 years later, there are more than 150 Friskis&Svettis associations in both Sweden, Norway, Helsinki, Copenhagen, Brussels, Paris, Aberdeen and London. In total, around 500,000 members exercise 2-3 times a week with Friskis&Svettis.

  • The mission of Friskis&Svettis is to offer fun and easily accessible high-quality exercise classes for everybody, regardless of age and ability. We want to make people move!
  • We call this Swedish exercise form Swedercise (jympa in Swedish) and adopt an approach where we utilise rhythmic music, simple and natural movements to create an inclusive and positive group dynamic and a great workout for body and mind.
  • Our activities are funded entirely by the membership fees, with any surplus being invested back into the local associations.

Every Friskis&Svettis association is self-governed and has its own regulations and its own board, elected by the members. The highest decision making body in each association is the annual general meeting where each member has a chance to vote and influence the activities in the association.

Friskis&Svettis is a non-profit chain of keep-fit associations, all financed via membership fees which are then invested back into the association. All pro-bono functionaries, trainers, instructors, hosts and board members are involved in the organisation in their spare time.

The music is an essential element of a Swedercise class. It is selected individually by the instructor with the aim of helping the participants go that extra mile in each segment of the class, whether it is jumping around to the latest dance tunes or doing push-ups to an old rock ballad.

Each instructor then creates the choreography for his/her class, using the selected tunes and beat from the music as a springboard. The movements are natural and easy to follow even after one class, which makes it rewarding and fun from day one! We work out in a circle to create an inclusive group dynamic with a positive energy.

All our gym class programs are based on a specific structure, which follows a special intensity curve.

The curve shows how your heart rate changes during the exercise programme. Balance and co-ordination are also trained throughout the one-hour programme.

Warm Up

The warm up prepares your body for the training that follows. The warm up will increase your heart’s capacity and to prevent injuries the programme is designed to gradually move from warm up to the first oxygen uptake segment.


In this part we use slow, big movements to stretch out the muscles and to make them soft. The pace of the music is slow and relaxing to stretch the muscles completely.


The strength-training is dynamic. Effective exercises for stomach, back, arms, bottom and legs. Many of the exercises have an easier and more difficult version and it is up to you to decide how hard you want to work during the session.

Oxygen Uptake

The goal is to improve the oxygen uptake. In this section we concentrate on the heart and lungs. There is also varied pressure on joints and muscles. Again you decide what suits you best; running versus walking, jumping or not. As long as you perform all the movements completely you will receive the benefits of the exercises.

Warm Down

The goal is to lower your pulse to a normal rate and to help your body rid itself of the lactic acid build-up caused by working the muscles. Large, calm and relaxing exercises will bring you down to a normal level of breathing.


The instructor uses several exercises to give your muscles a good static stretch. The muscles should feel tight but you should feel no pain.


This is a time for your body and soul. Relaxing music will help you cool down and reduce your body temperature. This part is an important part of the stress relief of the exercise programme.

Ten good reasons to exercise with Friskis&Svettis

Apart from the fun and healthy feel-good you will derive from regularly ‘Swedercising’ with Friskis&Svettis, here are 10 other health benefits:

• The stroke volume of your heart and its ability to take up oxygen will go up 
• Your pulse will decrease for the same amount of work and your resting pulse will be lower
• The number of capillaries in your muscles will go up 
• Your level of cholesterol will go down 
• Your muscle strength will increase 
• Your bones will be stronger - physical training prevents the loss of calcium in your bones
• The durability of your joints, ligaments and tendons will go up 
• You produce less lactic acid in your muscles for the same amount of work. 
• Your production of endorphin will go up 
• Your stamina (metabolism) will improve

A few things to think about before coming to Friskis&Svettis Nyköping

When you come to Friskis&Svettis to exercise, you need to wear the appropriate clothing. Which is comfortable clothes (pants/shorts and shirt), indoor shoes (that has not been worn outside). If you don’t own shoes, you need to wear socks.

The age limit for the gym is 15, or 13 with parent or legal guardian. If you are taller than 150 cm, you are welcome to attend spinning classes.

Small children are welcome at Friskis&Svettis, but not to accompany parents in the gym. We have a kid’s corner, where the kids can play when the parents are in the gym, or in classes.