True Strength Program - True Conditioning

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True Strength Program

UNLEASH YOUR INNER STRENGTH WITH OUR

True Strength Programs

At True Conditioning our mission is to empower men + women through health and fitness. We believe you should feel empowered, strong, and capable to do what makes you happiest. Whether that’s hiking, cooking or hanging out with your busy toddler.

To achieve this, we’ve created a 12 week semi-private strength training program. Similar to personal training (but cheaper!!), you’ll experience a hands on approach with our certified trainers, and a tailor made program made specifically for you.

See Program Options

PROGRAM RUNS:

Beginning the week of January 6th, 2025

About The Program

Transform in 12 Weeks

A transformative 12-week journey that will challenge you, change you, and make you stronger than ever before.

What Will I Learn

With the help and guidance of our certified strength coach in your corner, you will improve 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!

Good For..

Building full-body strength, cardiovascular endurance, and benefitting from the physical + mental benefits of weight training.

Who Might Like It

Anyone looking to kick their weight training up a notch, and receive guidance similar to personal training.

Barbell Empowerment

Embark on a journey that will redefine what you thought was possible. Embrace the barbell as a tool of strength, confidence, and empowerment.

Community Support

Join a community of like-minded women who are on the same journey to becoming the strongest versions of themselves.

A Sneak Peek Into This Life Changing Program

Check out what this program is REALLY like, and feel confident that you’re stepping into a space that will empower you, challenge you, and celebrate your incredible potential.

Choose Your Path To Empowerment:

Learn to Lift

For Beginners

If you’ve always been curious about lifting but weren’t sure where to start, our “Learn to Lift” program is tailor-made for you. We’ll guide you step by step, teaching you the art of lifting with confidence and grace. (Intermediate lifters are also welcome!)

Class Offerings
  • Mondays & Wednesdays at 4:30pm (FULL)
  • Mondays & Wednesdays at 5:45pm (4 SPOTS LEFT)
  • Mondays & Wednesdays at 7pm (1 SPOT LEFT)
  • *NEW* Teens Class: Tuesdays & Thursdays at 3:30pm
Details
  • Program begins week of January 6th, 2025
  • Master the fundamentals of lifting with our expert guidance.
  • Build a foundation of strength and confidence.
  • Cultivate proper form and technique for safe lifting.

Love to Lift

For Intermediate +

For our fierce ladies who already know their way around the barbell, our “Love to Lift” program is designed to help you level up. Unleash your inner strength, conquer new milestones, and inspire others. (Must have completed a previous Strength Training Program.)

Class Offerings
  • Tuesdays & Thursdays at 4:30pm (1 SPOT LEFT)
  • Tuesdays & Thursdays at 5:45pm (FULL)
Details
  • Program begins week of January 6th, 2025
  • Elevate your strength game with advanced lifting techniques.
  • Break through plateaus and set new personal records.
  • Experience the joy of lifting heavy and feeling unstoppable.

What our client says

Let’s say it straight: I started with zero knowledge of weightlifting in 2022, and I recently sumo-deadlifted 230 lbs. However, this is not the only amazing thing that happened. My mindset changed gradually during the process. I started to appreciate the change in my body: how powerful I could be and how consistent I was. I am very proud of my achievements. Then, I started eating healthier and sleeping earlier so I could attend TC classes to build a stronger body and lift heavier. The program also inspired me to live healthily! In short, the results are transformative- I became someone I never thought I could be!

If you are thinking about it, do it! Please give a try to the lifting program at TC!!!
Making changes can be challenging, and we all struggle with different things in our lives, but weightlifting is not only about lifting a barbell off the ground and putting it down. For me, weightlifting lifted my confidence and happiness. It let me put down a lot of anxieties and sadness. If you are looking for an opportunity to know yourself better and to love yourself more, go for it! I will see you there!

– Velvet, Love to Lift Participant

The Investment

True Conditioning Member

$45

per session
Save your spot
Learn to Lift:
Love to Lift:
How to sign up:
  1. Purchase Your Pass: Use the links above to purchase your pass. Passes are billed every 4 weeks.
  2. Email Your Time Slot Preference: Once you’ve completed your purchase, email info@trueconditioning.com with your preferred time slot, and we will confirm your reservation. (See time slots here)
  3. Need Help? Feel free to call us at 604.763.6296 for any assistance.

Non-Member

$55

per session
Save your spot
Learn to Lift:
Love to Lift:
How to sign up:
  1. Purchase Your Pass: Use the links above to purchase your pass. Passes are billed every 4 weeks.
  2. Email Your Time Slot Preference: Once you’ve completed your purchase, email info@trueconditioning.com with your preferred time slot, and we will confirm your reservation. (See time slots here)
  3. Need Help? Feel free to call us at 604.763.6296 for any assistance.
KICK IT UP A NOTCH

Add Nutrition Coaching

Up your game and see results faster by adding Nutrition Coaching to your program! Perfect for extra accountability and monthly weigh-ins to ensure you’re reaching your goals and fuelling your performance. Our experienced Nutrition Coaches have the skills and knowledge to guide you every step of the way. They will design customized nutrition programs tailored to your specific goals and preferences, leaving you feeling strong and energized!

Nutrition Coaching

$59

per week

Includes:
+ Custom nutrition program
+ Access to our community
+ Monthly weigh-ins
+ Expert guidance & support
+ Macros tracking

Contact us to learn more

READY TO RISE STRONG?

Sign up today! Your future self will thank you for it.

Still have unanswered questions?

We’ve got you! Check out our frequently asked questions below, and contact us if you need more help!

How do I know that this program is right for me?

  • Are you unsure about where to start when it comes to lifting heavy?
  • Are you constantly questioning if your form is right or if you’re moving properly?
  • Do you feel intimidated and uncertain when you walk into the gym?
  • Do you feel lost when it comes to training on your own and unsure of what type of program would be best for you?

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.

What If I have an injury, or am unable to perform some movements?

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.

I find strength training intimidating. Will will be lifting heavy right away?

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.

What if I don't catch on right away? I'm scared i'm going to hold the class back.

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!

What If i'm the weakest person in class?

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.

What If I don't understand a cue or movement correction?

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!

Will lifting weight make me look bulky?

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!

Is there an age requirement?

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!

What's the difference between Learn to Lift and Love to Lift?

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.