Strength & Resistance Training
Build Strength and Get Results That Go Far Beyond How You Look In The Mirror
Strength and resistance training is the cornerstone of our programming. It’s not just about lifting weights, it’s about building a strong, capable body for life. Every class delivers high-level coaching to ensure you're performing movements with proper technique. We focus on form, not just weight, so you can train safely and progress consistently.
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Our system is designed to build your strength step by step, using a proven approach centred around progressive overload, where we gradually increase the challenge as you get stronger.​ Our well-rounded approach supports a wide range of goals—whether you're aiming to build strength, increase muscle, or simply move better and feel more confident in your body. Our strength sessions offer structure, guidance, and scalability for everyone. If you’re ready to train smart and see results, you’ll feel right at home here.
Why Strength Training Matters
Roughly 30% of adults over 70 have trouble with everyday tasks like walking, getting up out of a chair, and climbing stairs. In addition to making everyday tasks difficult, we also see higher rates of falls, chronic disease, nursing home admission, and mortality.
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The major contributing factor is that we progressively lose strength and muscle mass as we age with decreases of approximately 3–8% per decade after the age of 30.
That’s why adopting regular strength training is one of the best long-term health decisions you can make. Strength training is the most effective way to slow, stop, and even reverse this process. It helps preserve muscle and it is the best way you can ensure that you’re able to move around pain free and keep doing the things you love as you get older. ​
Here’s Why You Shouldn’t Be Afraid of Heavy Weights
One of the most persistent fitness myths is that lifting heavy makes women bulky. It doesn’t. ​
Many women still think that light weights "tone" and heavy weights "bulk”. The term "toning" was created by the fitness industry as clickbait to enable them to market their products. It falsely promotes the idea that certain high rep ranges and light weights creates a more feminine look and prevents "bulkiness".
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Getting "toned" isn't high rep training with light weights, it is however a combination of more muscle with less fat. Which is best achieved by lifting heavy weights and eating in a calorie deficit. All that high rep training is going to do is just produce more fatigue making it harder to recover whereas you could just do heavier weights with lower reps and get the same if not better results. The second part of the equation is losing body fat. There's no specific training routine that magically causes fat loss. If someone tells you there is, they are simply lying. Exercise can aid in furthering your fat loss but it mostly comes down to your food choices. So if looking toned is your goal, pick up some weights and start building muscle.
Still not convinced? Here’s what strength training really does for women:
- Builds strength and lean muscle
- Improves blood pressure and blood sugar
- Strengthens bones and supports joint health
- Enhances mood and emotional well-being
- Boosts energy levels
- Increases confidence​
