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Yes! The evidence is clear — our bodies adapt to the demands we put on them (or don’t put on them).

For example, over time, muscles and bones get weaker if they aren’t challenged — just like over time, they get stronger if they are.

Our programs repeat the same exercises for weeks or months to really encourage those adaptations, and we focus on things like weights, how many times you lift them, how fast you lift them, and rest breaks.

We know all of these affect how your muscles and bones get stronger.

Gaining muscle is good for us — despite that those women’s magazines from 2005 would have you believe. “Don’t get too bulky!” Such nonsense. In fact, the more muscle and power we can build & hold onto, the better equipped we are to live with less pain and more energy.

Really great question. We have programs for beginners, seasoned lifters, and even Continuing Education for teachers. Here’s an overview of our current programs:

• Beginners or people restarting their routine – Mindful Strength Membership
• People who already lift a couple times a week – Strength & Conditioning Program
• Total beginners who want to learn to run – Run Club
• People who want a personalized strength program designed around their specific goals – 1:1 Coaching
• People who want to progress their own students to heavy lifting – Teacher’s Program

Mindful Strength is run by actual humans who are here to respond to any questions that come up. If you have specific questions or want to know which program is right for you, contact us.

For our membership, you’ll only need 4 things to be successful.

1. Some dumbbells (adjustable dumbbells are incredible).
2. A box, stool, or bench.
3. A resistance band.
4. A yoga mat.

All classes in our membership are designed to be done at home, even if you’re crunched on time and physical space.

For Strength & Conditioning, you’ll need a little more equipment.

1. Set of adjustable dumbbells, or a barbell and plates.
2. A box, stool, or bench.
3. A resistance band.
4. A pull-up bar and gymnastic rings (or TRX) are optional, but extremely useful.
5. A cardio machine (like a bike, rower, Elliptical, etc.) or room to walk/jog outside.

This program also has options for training in a gym that has a squat rack and weight machines.

Definitely not. No matter your age, your injuries, or your mobility limitations, your body is ready to adapt.

I train people from age 40-80 at my gym and have seen people of all ages become stronger so that they can do the things in life that bring them joy.

Even if you think you are too old, too “out of shape”, or you have mobility limitations, you can do strength training. It doesn’t have to look like 5 days a week at the gym or a macho coach yelling at you to grind harder.

We start with where you are and work from there, slowly and safely. Let’s build your strength so you feel capable and confident.

If you have specific questions or want to know which program is right for you, contact us.

You absolutely don’t need to change your body to begin strength training. No matter what your body looks like, you will benefit from getting stronger!

Lifting weights will help you build stronger bones and more muscle mass, and often helps with things like body confidence, having less pain, and feeling more joy because you can do the things in life that you want to do.

If you have goals around weight loss, we can discuss those, but the type of strength training we teach is less about changing the way your body looks and more about building capacity so you can feel capable and ready for whatever life throws at you.

Instead of asking, “how do I make my body smaller,” we encourage you to ask a different question like, “how can I get stronger and see what the body I have is already capable of?” Come and see what your body can do!

If you have specific questions or want to know which program is right for you, contact us.

When you think of mindfulness, you might imagine slow, light, gentle movement — but learning to notice your thoughts, habits & reactions while lifting weights or doing challenging cardio is extremely useful, too.

As you practice paying attention to what you’re feeling without labeling it as right/wrong or good/bad, you minimize self-judgement and cultivate confidence.

While training, you’ll probably wonder if the weight is too heavy for you, have thoughts about your body, or wonder if the feelings coming up are “okay”. Really reflecting on those questions is what we mean by mindfulness.

With all that in mind, we teach you to notice your body’s limits, build solid recovery habits, and incorporate overall relaxation skills.

As long as you’ve been cleared to exercise by your healthcare provider, our training could be a great fit for you. (Just keep in mind you might need to go a bit slower at first.)

At some point, everyone will deal with an injury, illness, persistent pain, surgery — or a mix of all four! That’s why our training is all about building up strength slowly, and meeting yourself where you’re at.

After all, pain is dynamic, and changes as our circumstances do. It’s not always clear cut. We teach you to adapt the weight and intensity to match what you feel confident with. Safety is the name of the game.

There’s absolutely no need to be embarrassed, and we can’t emphasize that enough. It’s so easy to get bogged down by what’s “right” or “wrong” with our bodies, but we know you’re entirely good enough exactly as you are.

Your worth is never measured by what you can or can’t do on any given day. We work from a place of compassion and acceptance, and you have full permission to start exactly where you are, then patiently grow over time.

There are no wrong bodies.