Strength Classes

Barbell training can be pursued independently. But it always proceeds more quickly, more effectively, and with fewer missteps under the guidance of a qualified coach.

An effective coach teaches trainees proper form, helps them avoid “technique drift,” and guides them past common missteps.

Our small group training format takes trainees through their novice linear progression with barbell training — the most critically important period of any lifter’s time under the bar.

The basis of the class is the Starting Strength program.

A well executed linear progression commonly sees trainees increase their strength on the major barbell lifts two to threefold or better.

It is common for lifters to gain literally tens of pounds of muscle in mere months.

The deadlift is one of the four basic lifts in barbell training.

Small Group Training Times and Format

The barbell squat is an irreplaceable piece of an effective strength training program.

Our strength classes offer small group training to help you make the most of your training.

Training groups meet three to four times a week, depending on the group.

New trainees must first have two private sessions with a coach to go in detail through each of the major lifts.

Classes are capped at 5-6 people per class in order to maintain a high quality of instruction.

Each class consists of squatting, one pressing movement, and one pulling movement.

Trainees are coached in each of their work sets to make sure they progress as fast as possible while maintaining correct lifting technique.

Class members take turns lifting, helping each other load weights, and motivating one another.

See below for the schedule of classes in each location.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6:15 - 8am
Group A
6:15 - 8am
Group A
6:15 - 8am
Group A
8 - 9:30am
Group E
8 - 9:30am
Group E
8 - 9:30am
Group E
9 - 10:45am
Group D
10 - 11:30am
Seniors Group
10 - 11:30am
Seniors Group
5:30 - 7:15pm
Group B
5:45 - 7:30pm
Group D
5:30 - 7:15pm
Group B
5:45 - 7:30pm
Group D
5:30 - 7:15pm
Group B
7:15 - 9pm
Group C
7:15 - 9pm
Group C
7:15 - 9pm
Group C
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
             
  12pm - 1:45pm
Seniors Group
    12pm - 1:45pm
Seniors Group
   
5:15 - 7:00pm
Group H
  5:15 - 7:00pm
Group H
  5:15 - 7:00pm
Group H
   
7 - 8:45pm
Group G
  7 - 8:45pm
Group G
  7 - 8:45pm
Group G
   

Use the contact form below to inquire about joining!

Get Started

Gwyn is an awesome coach: kind and supportive, but also rigorous about correct form. She is knowledgeable and enthusiastic, and has a plan in mind for both coaching sessions and the ones on my own. I look forward to going to the gym – and cannot believe I’m saying that!

I wish I had known about weight-lifting years ago. I never thought it applied to someone like me. So wrong. Just doing things around the house is easier. Lifting airplane luggage into the overhead compartment – magically lighter. General body wellbeing better. Thanks, Gwyn!

Helen

Kelly is an awesome trainer!

I have had roughly 2 months of training with her (twice-a-week), and I already feel stronger and healthier. She is really passionate about what she does, which makes her a ton of fun to work with.

Kelly is highly knowledgeable about aspects of health outside of exercise: we often talk about diet, and she’s helped me be more aware of my eating choices. She also recommends great books and apps that have really helped me be a healthier person too.

I never used to look forward to going to the gym, until I started training with Kelly!

Esha

I came to Katherine as a brand new lifter looking to improve my overall fitness in preparation for a 2,500 mile off-road motorcycle race.

She’s super encouraging, and truly excited about lifting! I really appreciate her ability to demystify entire strength training experience–from how the mechanics of individual lifts work to gym culture.

I’m amazed at how I’ve not only gotten significantly stronger in the few months I’ve been working with her, but my stamina has improved dramatically as well. I am so thrilled to have her in my corner!

Risa

I drove just shy of 100 miles to meet Jeremy for a personal training session. It was well worth the time and money. He was able to notice and correct my form flaws, and provide correction in a way that helped immediately.

Jeremy is very professional, he knows his craft and is capable of teaching in a way that even I could grasp. He is personable, sincere and really wants to make you better. He never once made me feel rushed for time, he wanted me to leave with the confidence that I knew the lifts properly.

Brendan