Strong Friends Gym Group Sessions

Small group strength coaching in groups of 6 or fewer.

We don’t define ourselves by how much variety we have, but by how well we perform the fundamentals.

Small group sessions (capped at 6 people) give you the personal coaching you’d expect in a private session with the motivation and energy you get from working out alongside friends. We find that this class size allows us to really focus our attention on your form and give you the feedback you deserve. It’s also a fun way to make friends with some similar goals and interests. We really believe it’s the best of both worlds!

Sessions are programmed following principles of progressive overload. This means they intentionally to build upon one another to help you build strength and muscle sustainably. We always include carefully selected warm-ups and accessory movements to minimize injury risk.

Strong Friends is trainer owned and operated. As gym owners, we coach classes regularly alongside a small team of highly experienced strength coaches (6-10 years in the industry each).

Purchase a drop in to try a session today, or keep reading to learn more!

What to expect

  • 60-Minute Small Group Sessions – Expert-led strength and conditioning classes, capped at 6 people to ensure individual coaching and safety.

  • Progressive Strength Programming – Designed in 6-12 week cycles to help you build strength over time in a way that’s sustainable and satisfying.

  • Mobility & Conditioning – Each class includes elements to improve joint health, movement quality, and/or cardiovascular endurance.

  • Supportive Coaching – Our coaches are hands-on, experienced, and genuinely care about your progress. We’re with you every rep of the way.

  • Flexible Scheduling – Morning, midday, evening and weekend sessions available to fit your lifestyle. Memberships can be paused at anytime.

What to expect in our group classes

  • 1: Intro

    We will walk you through what to expect and the intent behind the day’s workout (for example, to lift heavy and slow or to lift light and fast).

  • 2: Warm-up

    Warmups are made as efficient as possible. Each component is chosen deliberately and will feed into the day’s main focus. Coaches explain both the how and the why behind it all.

  • 3: Main Lift

    Most days revolve around 1-2 big lifts. Some days might be a squat, others a pull-up or a barbell clean. Everybody will be coached through it and receive the technique help they need!

  • 4: Accessories + Conditioning

    Typically, there will be a second component. It usually looks like accessory strength work like a unilateral exercise (think lunge or single arm row) or a cardiovascular conditioning component. Both of these have their place in a well rounded program.

  • 5: Cool Down

    The last part of class is all about bringing the heart rate down and getting your body ready for life outside of the gym!

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““Had no idea how to move my body or use any equipment so I’m very happy I found Julia! She is calm, patient, and has no problem challenging me and making things just hard enough that I improve every week I see her. The gym is cute and everyone is friendly. I’ve only done personal training but the classes look and sound really fun. Would recommend!””
— – Carmen Z.
 
““Julia is an awesome trainer and gym owner. She’s body neutral, super thoughtful in her approach, and genuinely cares about helping people feel strong in a way that actually works for them. She’s one of those people who’s easy to trust and great to be around. If you’re looking for someone who knows their stuff and leads with kindness, Julia’s your gal.””
— – Danielle R.
 

FAQ

Have more questions? Contact me!

  • Perfect. We love working with beginners. We’ll guide you every step of the way. We program fundamental movements work for everyone - from complete beginners to seasoned athletes. We will find the version that works best for you!

  • Not at all! Our classes meet you where you’re at. Our coaches understand how to modify exercises to make our workouts approachable, safe and effective.

  • We’ll work with you to modify movements and prioritize safety. Our coaches are experienced and attentive. If you’re nervous, reach out via email or schedule a consultation first.