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Small Group
Strength Training

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Build functional strength in a relaxed and supportive environment.

You know that resistance training is essential for maintaining your overall well-being, but you need support to show up consistently and make the most of your time in the gym.

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I'm here to guide you with thoughtful, progressive strength programming and a warm and welcoming space to learn and grow. 

Space is limited! 

"As someone who has tried periodically throughout life to be consistent with my fitness activities but never finding a groove, I have been so happy to find Gentle Strength. Having the set schedule for several weeks, a group I appreciate being around, and an instructor who is kind and welcoming has been amazing. I truly feel happy after every class. I also feel healthier and more motivated each week as a parent and a person. I really look forward to continuing this momentum!"

~Dana

Join us in getting stronger together!

Small group training combines the personalized feedback and attention of personal training, with the added benefit of having fun and building connections with a stellar group of humans. 

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The details

Who

In-person small group program participants are:

  • Interested in building strength with expert guidance in a gym setting.

  • Absolute beginners or more intermediate lifters looking to refine their form and technique. 

  • Committed to building a consistent, twice-a-week strength training routine.

  • Individuals with special conditions such as arthritis, osteopenia, or past injuries who want real-time feedback and modifications to movements.

Where

The F.I.T. Lab is a small, independent, Black-owned gym located inside The Mali Center576 Front Ave, St Paul, MN 55117​​

When

You will meet with your small group twice a week.

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Choose from seven small group times: 

Tuesdays and Thursdays at 7:30 am, 8:30 am, 9:30 am, 12:00 pm.

Mondays and Fridays at 2:30 pm, 3:30 pm, or 4:30 pm.​

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While you should generally be able to attend a consistent group time, you can join other groups to accommodate changes in your schedule if there is space available.

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Each session lasts 50 minutes.

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Click here to view a calendar of training times and dates.

What

During our time together, we will move through warm-up and mobility drills, strength-focused primary lifts, circuits including balance and core strengthening, and cool-down stretches. We will use a variety of implements including dumbbells, kettlebells, barbells, cable machines, resistance bands, and body weight.

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Sample class structure:

  • Dynamic warm-up with muscle activation and mobility (10min)

  • Strength and Power Circuits (25 min)

    • Lower body: squat or deadlift variations

    • Upper body: push/press and row/pull variations

    • Core/Balance: Single leg movements, core strength and stability

    • Power: Explosive movements such as throws and plyometrics provide impact to increase bone density and reactive power to prevent falls.

  • Accessory Circuits (10 min)

    • We finish with a faster circuit with a specific focus, such as core, glutes, or cardio conditioning.​
  • Cool down/stretch (5 min)

Price

$175 per month.

Three-month initial commitment, then cancel at any time with 30 days' notice. 

Enrollment is capped at 9 people per small group. 

Register now to claim your spot! 

"With any fitness program, I was worried that my hopes for strength and fitness would collide with societal pressures of weightloss and body image. I was so grateful to find this class where strength and moving our bodies with power and correct positioning is the only thing we talk about. The group of women in the class are positive and we all support each other where we are in our strength journey."

~ Marika

"I feel stronger than I have in years - carrying groceries, carrying my kiddos down the stairs. I am completing my second series training with Anne and I am signing up for the next session!"

~ Ashley

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Meet your coach

Hi, I'm Anne (She/Her). I've spent most of my career researching education and public health initiatives, but I was ready to get away from data and spreadsheets and have an impact on people in real life. 

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I believe that strength training is one of the best things you can do for your overall well-being and quality of life. AND lifting weights can be really fun, especially in a community of kind and supportive people. 

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I became a NASM-certified personal trainer and founded Gentle Strength because I want strength training to be more accessible to everyone, regardless of age, body size, past experience, or gender identity.

  • How often will we meet?
    Gentle Strength Small Group Training includes two training sessions per week on most weeks. The exact number of sessions will vary by month based on days in the month, holidays, and planned breaks. There will typically be 6-9 sessions each month, averaging around 7 sessions per month over the year. I will maintain and share a calendar of session dates updated at least a month in advance (the current calendar is here.) For personal training clients, training frequency is entirely up to you! We can meet anywhere from mulitiple times per week to once a quarter. I also offer single personal training sessions with no further commitment.
  • Can I just drop in for a class or two?
    Genterally, no. These are multi-week programs structured to progress over time in response to the individuals in the group. My goal is to build a sense of trust, comfort, and community among a consistent small group of people. Some of my programs, such as Neighborhood Workouts through Falcon Heights, do have drop in options. I also offer a complementary 20 minute consult to anyone interested in meeting me or seeing the space before committing to a program.
  • Do I have to commit to one time slot?
    I ask that participants commit to primarily attending one time-slot. This helps to build community and trust within each small group. However, there is some flexiblity if things come up and you need to switch class times occasionally. Just contact me beforehand to confirm that there will be space.
  • What if I miss a session?
    While I hope this program helps participants to get in the groove of a consistent strength practice, I know that life is unpredictable and things will come up. I’m here to help you keep moving in whatever way works best for you. I will offer a few options for missed sessions: I can provide a programmed-for-you at-home workout with whatever equipment you have available (including bodyweight). If you can make it to a different group time in the same week, send me a message and you can switch times. Most months, I will schedule a monthly open gym session on a weekend date that you can attend to get in the workout you missed.
  • What if you have to cancel a class?
    This is a one-woman operation and I, unfortunately, do not have substitute coaches available at this time. If I have to cancel a class, I’ll send everyone an at-home workout option. If I need to cancel more than two classes during a month, I will do my best to schedule a make-up session at a time that works for as many participants as possible. If the make-up session doesn’t work for you, or I am unable to schedule a make-up session, I will offer a discount of $20 for each cancelled session to an upcoming monthly payment.
  • What do I need to bring/wear for in-person classes?
    The FIT Lab has all the equipment we will need for class, no need to bring any. Bring a small notebook or your phone to track your workouts. Writing down your reps and weights is helpful to see your progress and plan future workouts. Bring a water bottle. Wear comfy workout clothes you feel good in. Shoes: I prefer to wear minimal/barefoot style shoes while lifting weights, but any type of athletic shoes will work just fine.
  • How do I pay for training?
    Small group and semi-private training programs have a flat monthly payment rate. I will send you a recurring invoice to pay online by credit card or PayPal. Once you have made your first payment, your montly payments will recur automatically. After your first three months, you can cancel your suscirption at any time with at least 30 days notice before your next payment. For personal training, I offer subsciptions or pay-as-you-go options. Apply to discuss what will work best for you.
  • Do you have payment plan options or discounts?
    If you are unable to pay the full cost of a program up front, please contact me and we can discuss options.
  • Are your programs refundable?
    When you join a small group program, I ask that you commit to at least three months of training, which is non-refundable. After that, you can cancel at any time with at least 30 days notice before your next monthly payment. I will make exeptions upon request for unforseen illness, injury, or family emergencies.
  • How do I cancel my training package?
    If you are on a monthly recurring payment plan, you can cancel at any time (after your first three months) with at least 30 days notice before your next payment. Email me at anne@gentlestrength.info to cancel. If you are cancelling a group training program package, this will open up your spot and you may not be able to re-join.
  • What are your COVID/Illness Protocols?
    We’re all in this to feel strong and healthy in our bodies - the last thing I want it to spread any illnesses around! I hope we can all be cautious and respectful to reduce risk of illness. These are some guidelines for us to follow, please let me know if you aren’t comfortable with this or have suggested changes: Participants must be fully vaccinated against COVID-19. In-person classes will be capped at 8-9 participants. There will sometimes be other trainers with personal training/small group clients in the space with us. Use courteous gym hygiene - wash hands, wipe off equipment promptly, be aware of others’ space. Masks are not required, but are welcome. If you have any symptoms (congestion, fever, headache, etc), please stay home, rest, and take a COVID test. Once you are feeling well enough to workout and have tested negative, you can return to class. If you have been in close contact with someone who has has tested positive, please wear a mask to class for at least 5 days after contact and test for COVID. If you get COVID (or any illness really!), stay home from class until you are feeling fully well and testing negative.

Start building Gentle Strength with me today!

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