Fall 2022 Love to Lift has sold out!
Keep checking back for new dates!
Strength and Conditioning
Keep checking back for new dates!
At True Conditioning our mission is to empower women through health and fitness. We believe every woman should feel comfortable and confident in their body and that a woman’s worth is not measured by the size of her waist or a number on a scale.
Join our Fall Registered Strength Program for 12 weeks starting September 25. See class details, below.
Instead of focusing solely on how our bodies look, we want to shift the focus on what our body is capable of by breaking the stigma that weight training is only for men.
Get ready to step outside your comfort zone, in this registered strength focused class. With the help and guidance of our certified strength coach, Jasmin in your corner, you will improve (or learn) your fundamental movements like the deadlift, back squat, bench press, along with full body accessory movements to leave you feeling empowered, confident, strong and unstoppable!
By creating an inclusive, safe and welcoming environment, we hope to make strength training something you love to do so you can benefit from the physical and mental health benefits of weight training, in order to live your best, bold life!
For those new to training with a barbell
Sept 25th, 2022
1x per week
Max 8 ppl per class
For intermediate lifters looking to get stronger
*Have completed a Learn to Lift program
Sept 25th, 2022
1x per week
Max 8 ppl per class
Our learn to lift program is for novice lifters who are new to strength training, who have never trained with a barbell before or had a formal introduction to strength training.
Our Love to Lift program is a continuation of our Learn to Lift Program for intermediate lifters who have completed a Learn to Lift program or for those who have a minimum of 3 months of formal strength training with a barbell. The love to lift program is ideal for lifters who want to stay consistent with their practice and want to continue to see progress with the help of a coach in their corner.
Then this program is for you!
Our Learn to Lift class is the perfect program for new lifters just like you.
Gain confidence with a barbell in our semi private classes designed to help you feel strong, empowered and unstoppable.
With a certified Strength and Conditioning coach in your corner, we will teach your the fundamentals of strength training in order to take you from total novice to a confident intermediate lifter.
Beginning with light weights, and strong foundational technique and education, we will gradually and systematically progress you into lifting heaver in a range of fundamental lifts and movements including the squat, deadlift, and bench press along with accessories to help keep your body strong and balanced.
After 12 weeks our goals if for you to understand the principles and concepts of strength training for yourself – so you can feel confident inside and outside of the gym.
No problem! That’s what your coach is for. Our experience trainers have worked a variety of lifters from all fitness levels, and ages and will be able to help you modify your exercises to suit your fitness level or rehabilitative needs to help your body perform and feel at it’s best.
Something that is often overlooked in strength training is mastering proper positions and form for every exercise before adding weights. If you’re a first-timer, be prepared to be lifting lighter at the start and focus on any cues from your coach to build the movement literacy needed to eventually increase the weights you’re working with. Also, making sure you’re teaching your body the correct movement patterns right off the bat can help mitigate any future injuries and the potential of developing bad habits. Take the time your body (and brain!) needs to learn each skill as best as you can.
Some coaching cues or techniques will feel strange at first—and that’s ok! Regardless of how uncoordinated, slow or ridiculous you might feel, remember everyone was a beginner at some point. Embrace the discomfort, embrace the unexpected challenges, embrace everything that’s new to you. You’ll be surprised at how much more you can learn by bringing an open mind to your first class. It will only grant you a more positive experience. And with the help of a supportive community behind you – we guarantee you’ll surprise yourself with that you can accomplish!
Just remember, strength is relative! 100 pounds is 100 pounds—plain and simple. To one, it might be the lightest weight ever! And to another, it might be a lifetime goal weight to lift. No matter where you begin in your strength journey, everyone can relate to what “heavy” weight feels like. Instead of focusing on what’s on the bar or which dumbbells you’re grabbing, bring more attention to how you’re moving the weight and any instructions from your coach.
Don’t sweat it. Your coach or instructor is there for a reason! There’s probably going to be a lot of information thrown your way during the hour so if you feel at all confused or in need of some clarification, there’s absolutely no shame in asking. Depending on your class setting, asking questions to other more experienced participants could help broaden your experience a little more. Such as when they began their strength training journey and what tips they found helpful at the start. Who knows, maybe one day down the road you’ll be able to pass along some tidbits from your own experience to another newbie!
The answer to this age old myth is NO!
Although more and more women are picking up barbells and dumbells with the goal of getting stronger, there is a still a handful of firm believers that are worried about “getting bulky” or “looking manly”.
It’s one of the most common concerns we get at True Conditioning, when women come in for personal training. But today we are here to squash the stigma once and for all that lifting weights will make you bulky.
What makes athletic women bulky is more-than-average muscle mass combined with “excess” body fat. If you couple weight training with a smart diet, you’ll be much smaller than you’d expect.
In fact, weight training will do just the opposite of making you look big: In addition to helping you build confidence, and a new appreciation for all that your body is capable of, strength training will help tighten and tone your body, burn fat, and shape your curves exactly how you want them.
In addition to the body shaping, muscle toning, and overall empowering benefits weightlifting has to offer, by building more lean mass, you will increase your body’s metabolism to burn more calories in the gym, and most importantly at rest, even when you’re chilling and watching Netflix on the couch – talk about a win – win!
Absolutely not! Strength is important at any age, and there is no better time that the present to learn something new.
In fact there is a common myth that our metabolism slows down as we get older. But the truth is your metabolism doesn’t naturally slow down due to age. The reason metabolism slows down as we get older is a combination of lower hormone levels and loss of muscle mass due to less athletic activity. As you’ve learned in our most recent myth busters, the more muscle you have the more calories your body burns on a daily basis. So sadly a lack of strength training paired with a poor diet as we get older is a recipe for lack of progress as we get older. But the good news? Maintain an exercise schedule of 2-3 strength training session a week paired with high protein and vegetable based diet will help you maintain muscle mass as you age to help you feel and perform at your best. And do de-bunk another fitness myth – it is never to late to start strength training!
Our client Bobby started strength training at the age of 70 with no prior weight lifting experience and can now deadlift over 170lbs!
If that isn’t motivating I don’t know what is!
Hopefully some of these answers to our frequently asked questions were helpful to you and that you took the leap to sign up for your program! One of the hardest parts at the start is allowing yourself to be vulnerable to new beginnings. But once you make your move, we can assure you it’ll become your new favourite workout in no time.