FAQ

Absolutely! Our slow-motion strength training method is designed for all fitness levels, including individuals with no prior exercise experience. This method of slow-motion strength training was originally developed as a safe, effective method for older individuals with debilitating Osteoporosis (a condition characterized by weak, brittle bones), and we specialize in helping those with limited exercise experience and ongoing physical challenges. Every workout will be customized to accommodate your unique needs, ensuring a safe and effective approach to building strength. We will first work within your physical limitations, and second, within your emotional capacity for the intensity of exercise, both of which may change on any given day. If you’d like to discuss your situation before getting started, we’d love to answer your questions about your specific health circumstances.

Your consultation is a one-hour session where we assess your goals, discuss your health history, and introduce you to slow-motion strength training. You’ll get to experience a full body workout and have all your questions answered by one of our expertly trained instructors. The consultation and first workout is an excellent opportunity to learn about this highly effective method of strength training and see how your body responds to the workout before purchasing a training package. There is no obligation to purchase additional sessions at your consultation– it is simply your opportunity to try slow-motion strength training to see if it feels right for you! This standalone session costs $150.

Yes! Every session at The Strength Shoppe is conducted under the close supervision and guidance of a highly trained instructor who ensures you’re using proper form, progressing safely, and getting the most out of your workout. Your instructor will customize your workout, set up your machines, and help you reach optimal intensity safely and effectively. Your chart will be updated each week so we can accurately track your progress and ensure you accomplish your goals. All of our instructors are trained to expertly guide you through your final, most challenging reps, while providing unparalleled motivation and accountability.

Choose comfortable clothing that allows for a full range of motion. Since we keep our studio cool, you may prefer to wear lightweight layers. You will warm up as you get into your workout. As for shoes, sneakers are the best option, but any flat shoe without a big heel will work, too. Some of our clients kick off their shoes and workout wearing only socks. Please do not feel like you must purchase special workout attire. Many people choose to workout on their lunch breaks or right before or after work in their street clothes. Wear whatever makes you feel comfortable. We also have a changing room in each of our studios for your convenience.

Just yourself! We provide everything you need for your workout.

Yes, it really is! The exercise itself will take approximately 20-minutes. We schedule sessions  in 30 minute blocks to allow enough time for you to share information with your trainer, make a payment, or schedule your next session, if necessary. The workout is extremely efficient because we can fully exhaust (to momentary muscle failure) each muscle group in about 2 minutes per machine. Once you begin the exercise, you don’t set the weight down or completely straighten your joints, both of which would give your muscles a rest. When moving slowly, your muscle does all the work instead of momentum taking over and giving your muscle a rest. Because we don’t allow your muscles to rest while performing each exercise, we can get to a deep level of muscle fatigue in a very short period of time. Once a muscle group has been worked to momentary muscle failure, we move on to the next muscle group without needing to revisit previous exercises. Research consistently shows that completing a single set to momentary muscle failure is just as beneficial as doing multiple sets. One set saves you a lot of time while still delivering maximum results. This streamlined approach allows us to target all major muscle groups giving you a complete, full-body workout in 20 minutes. It’s a highly effective way to get maximum results in minimal time!

When you lift weights —you’re actually creating tiny microscopic tears in your muscle fibers, temporarily weakening them. But don’t worry—that’s exactly what you want! The real benefits come during recovery, when your body repairs and rebuilds those fibers, making them even stronger and more resilient. This process, called muscle protein synthesis, is triggered by the mechanical tension placed on muscles during exercise.

Our slow-motion strength training method takes your muscles to momentary failure—meaning you push them to their absolute limit in a safe, controlled manner. This intense stimulus signals your body to adapt, increasing muscle mass, bone density, and metabolic efficiency. However, these adaptations only occur after the workout, not during it. Overtraining, or working out too frequently without proper recovery, disrupts this process and can lead to plateaus, muscle loss, and even injury.

Most people need 5 to 7 days for full recovery, depending on factors like age, genetics, nutrition, and sleep quality. Because our method fully exhausts muscle fibers in just one session, your body requires more time to rebuild and strengthen than it would with other exercise methods. Training too frequently can interfere with this recovery, leading to diminished performance, slower progress, and increased inflammation.

While some individuals may benefit from training twice a week, research and our extensive experience show that the added frequency doesn’t necessarily yield better results—and in many cases, it leads to burnout or inconsistency. By committing to just one highly effective session per week, you allow your body the optimal time to recover, maximize strength gains, and maintain long-term consistency.

This science-backed approach ensures that every workout delivers the maximum return on effort—building strength efficiently while preventing overtraining, fatigue, and injury.

Anything you love! Whether it’s going for a walk in the fresh air, practicing yoga to clear your mind, playing basketball, dancing, or enjoying a golf game with friends, these activities are fantastic for staying active while having fun. Strength training is the foundation that provides the strength and energy to fully enjoy the activities you love. We encourage you to continue any recreational activities you enjoy as long as they don’t cause discomfort or pain or exacerbate an injury.

We recommend avoiding other forms of weight training, as overtraining can lead to injury or slow your progress. If you have other physical activities you enjoy, we’ll help you incorporate your weekly session into a schedule that enhances the activities you already enjoy while still allowing your body the rest it requires to build muscle and bone.

Ultimately, it’s all about finding the right balance—stay active, keep having fun, and let your workouts support the life you love!

It’s different for everyone and depends on your individual goals, but many people start feeling positive changes almost immediately—sometimes after their very first workout! Within six weeks, most clients notice improvements in strength, energy, and the way they look. Visible results typically appear after about three months of consistent training. The key is consistency, effort, and maintaining proper form. We’re here to support you during your session to ensure you meet your goals.

A complete body transformation may take longer, especially if fat loss is involved, which may require adjustments to your diet. Melinda, our founder and nutrition expert, has a Master of Science in Holistic Nutrition. In addition to one-on-one nutrition support to help you create a plan specific to your goals, we offer courses and workshops for nutrition guidance and Somatic Experiencing®. SE can help with weight loss by addressing stored stress and trauma that may contribute to emotional eating, metabolic imbalances, or a dysregulated nervous system. By reducing chronic stress and improving mind-body awareness, it becomes easier to make consistent, healthy choices that support long-term fat loss and overall well-being.

The combination of strength training, a whole-food nutrition plan, and in many cases, Somatic Experiencing® is a proven winning approach for reliably achieving lasting results.

Our training utilizes state-of-the-art MedX equipment and scientifically proven protocols to deliver results that go beyond traditional workout programs. Instead of spending hours in the gym doing multiple sets, we use slow, controlled movements to push your muscles to complete fatigue in just one set. This maximizes muscle engagement while keeping stress off your joints, making it safer and more effective. 

Because this method is so efficient, you only need one session per week to build strength, improve bone density, and boost metabolism. By prioritizing intensity over volume, we give your body the recovery time it needs to grow stronger—without the risk of overtraining.

This approach is ideal for anyone looking for a safe, efficient, and highly effective way to build strength—whether you’re new to exercise or an experienced athlete. With just 20 minutes per week, you’ll achieve maximum results with minimal wear and tear on your body.

Absolutely! In fact, this may be the safest way to engage in strength training for older adults or those recovering from injuries. Our super slow lifting speeds, expert supervision, and specialized equipment eliminate momentum and reduce the risk of injury while maximizing muscle engagement, making it one of the safest and most effective forms of exercise for people of all ages and abilities.

We tailor each workout to accommodate injuries, physical limitations, and medical conditions, ensuring a safe, controlled, and highly effective experience. 

As people age, muscle loss accelerates, leading to increased risks of falls, joint pain, bone density loss, digestive issues, and overall weakness. The best way to counteract these effects is through a strength-training program that safely challenges your muscles, promotes bone health, and enhances overall vitality.

Originally developed to reverse Osteoporosis, our method ensures these benefits are achieved with minimal risk and maximum results. By training at a controlled pace, emphasizing proper form, and continuously monitoring your progress, we help you build strength, improve mobility, strengthen your core, and maintain your independence for years to come.

If you have any specific concerns or medical conditions, we’re happy to discuss how we can tailor the program to meet your needs. Your safety and success are our top priorities!

You may feel some muscle soreness after your first workout, especially as your body adjusts to new movements. This sensation, called delayed onset muscle soreness (DOMS), typically peaks 24–48 hours after exercise. It’s simply your muscles responding to being challenged in ways they aren’t accustomed to—a natural part of the process as they adapt and grow stronger.

As you continue training, your body will recover more efficiently, and soreness will likely decrease over time. This doesn’t mean your workouts are any less effective—in fact, it’s quite the opposite. It’s a sign your muscles are becoming stronger and more conditioned to handle the demands of your routine. With ongoing training, you might notice mild muscle fatigue, rather than soreness, in the days following a workout. This is normal and reflects your body’s ongoing adaptation. Remember, muscle soreness isn’t a measure of how effective your workout was; it simply indicates your body was introduced to something new.

Our method is designed specifically for individuals with medical conditions, making it often the only safe and effective way to exercise for those dealing with chronic conditions, injuries, or post-surgical rehabilitation. We work daily with clients who have conditions like osteoporosis, arthritis, fibromyalgia, pelvic floor issues, diabetes, heart disease, and post-surgical recovery, and our program has proven to be incredibly beneficial for people in these situations.

The beauty of our approach lies in its low-impact, controlled movements and personalized adjustments that reduce stress on the body and avoid exacerbating existing health concerns. Unlike traditional exercises that may aggravate certain conditions, our method allows you to engage in high-intensity strength training in a safe, gradual, and progressive way. This makes it a powerful tool for rebuilding strength, improving mobility, and enhancing overall quality of life for individuals with medical conditions.

For example, individuals with osteoporosis benefit from our method’s ability to safely load bones, helping to increase bone density without the risk of fractures. Similarly, those with arthritis find relief from joint pain and stiffness through our gentle but effective strengthening exercises, which improve flexibility and reduce inflammation.

We pride ourselves on tailoring each session to accommodate your unique needs and medical history, ensuring that you can exercise with confidence, knowing that your health is our top priority. If you have concerns or would like to discuss how we can specifically address your condition, we’re here to help you become stronger and healthier, no matter your starting point.

Yes! Strength training during pregnancy is not only safe but also highly beneficial for maintaining strength, stability, and overall well-being. Our method is especially effective because of its controlled movements, low-impact nature, and expert supervision, ensuring that you can train safely throughout all stages of pregnancy.

We customize every workout based on your trimester, health circumstances, and comfort level, making necessary modifications to support your body as it changes. Strength training during pregnancy can help reduce back pain, improve posture, enhance endurance for labor, and support a faster postpartum recovery. Proper strength training also plays a crucial role in strengthening the pelvic floor, improving core stability, and reducing common issues such as incontinence and prolapse in women.

Safety is our top priority, so we focus on breath control, core stability, and avoiding excessive intra-abdominal pressure while ensuring that movements remain comfortable and effective. If you have any medical concerns or specific recommendations from your healthcare provider, we’re happy to incorporate them into your program.

If you’d like to discuss your pregnancy-specific needs before starting, we’d love to help! Reach out anytime—we’re here to support you on your journey to a strong and healthy pregnancy.

Because the science supports it! Research consistently shows that a single set to momentary muscle failure is just as effective as multiple sets for building strength and muscle. The difference? One set saves time while delivering maximum results!

For this method to work, the set must be taken to the point of true momentary muscle failure—when you physically cannot complete another repetition with proper form. At this point, all muscle fibers have been fully recruited and fatigued, making additional sets unnecessary.

Many people who perform multiple sets in other training methods stop at a predetermined rep count before reaching true failure. This leaves unused energy, creating the illusion that additional sets are needed. However, when you push to failure in a single set, you stimulate the same physiological adaptations that multiple sets aim to achieve—without unnecessary wear and tear or excessive recovery time.

Beyond strength gains, reaching momentary muscle failure activates the body’s fight-or-flight response, which can play a key role in regulating the nervous system and helping process unprocessed trauma and stress. This makes our method not only the most efficient way to train but also a powerful tool for overall health and resilience.

Our program is designed to build lean muscle, not excessive bulk. Whether someone “bulks up” depends on several factors, including:

Genetics: Some individuals naturally have a greater tendency to develop muscle mass due to their genetic makeup and hormone levels.

Hormones: Testosterone plays a major role in muscle growth. Since women have significantly lower testosterone levels than men, they are far less likely to build large muscles.

Training Style: Our slow-motion strength training method prioritizes muscle efficiency, not mass gain. High-volume, high-frequency conventional workouts with heavy loads are more likely to contribute to bulk.

Nutrition: A high-calorie, high-protein diet with a surplus of nutrients can contribute to muscle size, while a balanced diet focused on muscle maintenance and fat loss promotes a leaner look.

Recovery & Rest: Overtraining without proper recovery time can lead to muscle inflammation and water retention, sometimes mistaken for bulk. Proper rest ensures a leaner, sculpted appearance.

Body Fat Percentage: If you’re building muscle while maintaining or reducing body fat, you’ll appear more toned and defined rather than bigger.

Strength training doesn’t automatically make you bulky—it makes you strong, lean, and resilient, while boosting metabolism and overall health. We will customize your program to align with your goals, whether it’s toning, strength, or overall fitness. If your goal is to bulk up, weight training alone isn’t enough—you’ll need to optimize multiple factors, including nutrition, calorie intake, and recovery, to build mass rather than just lean muscle.

We get this question all the time, and the answer is simple: train your core like any other muscle—intensely, efficiently, and with proper recovery.

To truly build core strength, you need to isolate your abdominals and lower back and perform one high-intensity set to achieve momentary muscle failure—the point where you physically cannot complete another rep with proper form. Research shows that additional sets don’t provide extra benefits. Your muscles grow stronger during recovery, not from endless repetitions.

Doing hundreds of crunches won’t give you six-pack abs because spot reduction is a myth—you can’t burn fat from just one area. The only way to reveal defined abs is by reducing overall body fat through:

1. Creating a caloric deficit (eating fewer calories than you burn).
2. Building lean muscle through strength training, which increases metabolism and promotes fat loss.

Instead of wasting time on endless ab workouts, focus on one high-intensity set to reach momentary muscle failure for your core muscles, full-body strength training to increase metabolism and burn fat, and proper nutrition to lower body fat and make abs visible.

A strong, functional core comes from training smart, not doing excessive crunches. Strengthen your midsection the right way—intensely, efficiently, and with recovery in mind!

Most people do not sweat because our studios are kept cool with air conditioning and with the use of fans. This environment is intentionally designed to optimize your workout by preventing overheating. 

When the body overheats, resources such as blood flow are directed toward the skin for cooling, which can reduce the availability of oxygen and nutrients to your working muscles. This shift may result in earlier fatigue due to heat stress rather than true muscle exhaustion. By keeping you cool, we ensure that your muscles are pushed to their limits due to proper engagement and controlled fatigue, rather than being prematurely affected by heat stress. This approach allows for a more focused and efficient workout, optimizing your results.

Many of our clients even come in during their lunch breaks, often in their work attire, and leave feeling energized and ready to tackle the rest of their day—no need for a wardrobe change!

While exercise plays a crucial role in overall health, proper nutrition is the most important factor in weight loss. As the saying goes, “abs are made in the kitchen.” To lose weight, you need to maintain a caloric deficit, meaning you consume fewer calories than you burn.

That said, strength training is one of the most effective tools for long-term fat loss and body transformation. Here’s why:

Increases Metabolism: Muscle is metabolically active, meaning the more lean muscle you have, the more calories you burn—even at rest. Strength training boosts your resting metabolic rate, making weight management easier.

Reduces Abdominal Fat: Studies show that resistance training is particularly effective for reducing visceral fat (fat stored around organs), which is linked to metabolic diseases. Strength training outperforms cardio in improving body composition.

Prevents Muscle Loss: Dieting alone can lead to muscle loss, which slows down metabolism. Strength training ensures that the weight you lose comes from fat, not muscle—keeping you strong, toned, and lean.

Shapes & Firms Your Body: Unlike cardio, which can lead to weight loss without muscle definition, resistance training sculpts and tones your body while reducing fat.

To lose weight effectively, focus on a balanced diet with a moderate caloric deficit, combined with strength training to build lean muscle and increase metabolism. Our slow-motion strength training method is especially effective for burning fat, improving body composition, and preventing the loss of valuable muscle mass—helping you achieve a strong, lean, and healthy physique.

Our pricing is straightforward and flexible—no memberships, no hidden fees, just effective training on your schedule.

• 4 Sessions: $375 ($93.75 per session)
• 10 Sessions: $875 ($87.50 per session)
• 20 Sessions: $1,650 ($82.50 per session)

Your First Step: A one-time $150 consultation where we assess your goals and customize a plan tailored just for you. This one hour consultation includes your first full body workout.

Unlike traditional gyms, we don’t lock you into memberships—you only pay for the sessions you schedule. This means no worries about pausing or canceling a membership if life gets busy or you travel frequently. Our session packages offer savings while giving you the freedom to train on your terms.

We accept HSA/FSA payments for your convenience and additional savings.

This pricing structure ensures you get the best value, flexibility, and results. If you have any questions or are ready to book your consultation, reach out—we’d love to help you get started!

Yes! At The Strength Shoppe, we’re excited to welcome new clients with our New Client Special—an incredible opportunity to experience our transformative training method at a discounted rate.

For $349, you’ll receive:

• Four strength training sessions to kickstart your journey toward greater strength and resilience.
• A fifth session, which can be used for one of the following:
• Another strength training session.
• A Somatic Experiencing® session, a body-centered therapy designed to release stored stress and trauma, helping to regulate the nervous system and promote deep healing.
• A nutrition session, where Melinda Hughes (MSHN), a Holistic Nutritionist, will provide personalized guidance to help you optimize your diet and fuel your body for strength and longevity.

Additionally, when you purchase the New Client Special, you’ll receive two gift cards for a complimentary consultation – with a value of $150 each – to share with friends or family members. These gift cards allow your favorite people to experience a complimentary consultation and introductory session—a perfect way to introduce loved ones to the life-changing benefits of our program. 

Our New Client Special is the best way to explore our services, experience the power of slow-motion strength training, and take the first step toward sustainable health and fitness. It’s also a great gift to introduce a friend or loved one to The Strength Shoppe’s transformative training.

Not at all! Your training schedule is completely flexible—book sessions at times that work best for you.

Some clients prefer a consistent day and time each week, while others adjust their schedule as needed. It’s entirely up to you! We’re open 7 days a week, with early morning and evening availability, so you can train when it fits your lifestyle.

At The Strength Shoppe, each workout is designed to be intense and highly effective. During your session, your Instructor will guide you through a selection of carefully selected strength-training exercises that target all major muscle groups. These exercises are tailored to challenge your body and push you to your limits in a safe and controlled manner.

Your workout will be structured with a focus on high-intensity, slow-motion strength training, meaning you’ll perform each exercise with full concentration on form, muscle engagement, and controlled movements. This approach allows you to fully exhaust each muscle group, maximizing results in a minimal amount of time.

In addition to building strength, each session is designed to improve muscular endurance, increase joint stability, and enhance your overall fitness. Your Instructor will ensure you’re using the proper equipment and positioning to prevent injury while still providing the necessary challenge to stimulate muscle growth.

As you progress, your Instructor will adjust the intensity and exercise selection to continually challenge your body, preventing plateaus and ensuring consistent improvements. With each session, you’ll notice increased strength, energy, and overall physical progress.

You can expect a thorough workout that’s efficient, highly effective, and focused on helping you achieve your personal fitness goals—whether you’re aiming for strength, muscle growth, or overall health improvement.

Our trainers go through a rigorous, hands-on certification process to ensure they are not only knowledgeable but also highly skilled in delivering safe, effective workouts tailored to each client’s needs.

Our certification process includes in-depth coursework, written exams, and extensive hands-on practical training with real clients—not just theoretical learning. Unlike many certifications that focus on general fitness principles, our program emphasizes practical application, ensuring our trainers can work safely and effectively with clients of all ages, injuries, and medical conditions. Every trainer is AED/CPR certified, so you can feel confident knowing they’re prepared for any situation. Since fitness and health science are always evolving, our trainers engage in continuous education to stay updated on the latest strength training research and best practices.

At The Strength Shoppe, we don’t just hire trainers—we develop experts who are passionate about helping you build strength safely and efficiently. You are in the best hands here!

Now is the perfect time to start. Many people think they need to build strength before beginning a structured program, but the opposite is true. Our method is designed to help you get stronger safely and efficiently, no matter where you’re starting from. Whether you’ve never worked out before, feel out of shape, or are recovering from an injury, our program is tailored to meet you exactly where you are. No prior strength is required! Slow-motion strength training is one of the safest and most effective ways to build muscle—even if you’re starting from zero. Every session helps you get stronger, one step at a time. Our trainers ensure that each movement is performed correctly and safely, so you’ll gain strength without risk of injury. There’s no “minimum strength requirement” to begin. In fact, the sooner you start, the sooner you’ll experience the benefits—stronger muscles, better metabolism, and improved overall health. Waiting only delays your progress. The best way to build strength is to begin today, and we’ll support you!

Absolutely not! One of our clients STARTED training with us at 92 years old—and continues to see incredible benefits. No matter your age, strength training can improve muscle mass, bone density, mobility, and overall quality of life.

Studies show that older adults can still build muscle and strength through resistance training. While muscle loss (sarcopenia) naturally occurs with aging, strength training reverses this process by stimulating muscle protein synthesis. Weight-bearing exercise also increases bone mineral density, reducing the risk of osteoporosis and fractures, and is crucial for maintaining independence and preventing falls. Strength training even improves cognitive function, coordination, and reaction time by enhancing neuroplasticity—the brain’s ability to adapt and form new connections.

Research from Tufts University and the CDC confirms that older adults who engage in strength training experience fewer falls, better mobility, and even a longer lifespan. It’s one of the most effective ways to maintain functional independence. Clients often tell us they feel stronger, more capable, and energized after just a few weeks of training. Aging doesn’t mean losing strength—it means training smarter to thrive at any age.

It’s never too late to start! Whether you’re 50, 70, or 90+, your body has an incredible ability to adapt and grow stronger.