Workouts That Will Make You Stronger in 2024
If you are still grinding away on the treadmill a few days a week, you do you… but… doing cardio alone isn’t going to get me the results I want, which is to slow my body’s aging process and build lean muscle. To accomplish these goals, you must be lifting weights - and heavier weights than you think- at least 3 times a week.
You could go the gym, or you could take a group fitness strength class, my preferred way to exercise. When you think of muscles, CrossFit probably immediately comes to mind, and we have a great one on the Main Line. But building strong muscles isn’t only for CrossFitters. In fact, more and more strength focused classes are popping up all over town. Many studios devoted to a certain method of fitness have realized this recent shift in training goals and have added weights to their regularly scheduled programs. And I’ve been checking out these classes over the past few months. So here is where I recommend you go on the Main Line to get stronger in 2024.
The Places That are Built Around Building Strength:
XTRAINING. XTraining in Bryn Mawr may be the most popular place on the Main Line to get stronger, winning “Best of The Main Line” every year since they opened. Classes here are waitlisted not only because of its power couple owners, John and Killian Daley, but because XTraining takes the format of personal training and delivers it super effectively in the group setting. I found that the coaches at XTraining offer some of the very best guidance on form. Classes combine strength training with endurance, agility, functional training and high intensity interval training. I also found XTraining to be one of the most challenging, but most effective places to go to get strong. So much so that I left class and immediately bought a 10 pack and signed up to return the following week. Plus the energy level in this gym is unmatched and just makes you want to go harder… as long as you are using the right form!
Strength60 is the signature strength training class at XTraining that uses equipment like kettlebells, dumbbells, landmines and barbells. The class moves through a series of stations that utilize 2-3 exercises during 10 minute blocks. Each exercise is mastered over the course of six weeks. When I was there, the group was working on variations with the barbell. The goal is to get stronger and perfect the exercise over the six-week progression. Strength60 is offered Mondays, Wednesdays and Fridays at 5:15 am, 6:15 am and 7:15 am. XTraining also has their popular Conditioning class (which includes more cardio) on Tuesday, Friday and Saturday mornings, as well as 1:1 private personal training sessions all day. 1111 West Lancaster Avenue, Bryn Mawr.
TRIBE MAIN LINE. Tribe Main Line prides itself on delivering results in just thirty minutes a day. And it’s true. So how do they do this? By combining intense strength training with fat burning cardio each day. Every weekday focuses on a different body part, much like you’d do in the gym if you were building strength on your own. So members are encouraged to come at least five days a week for full body results. This place is great for someone who can show up consistently even if their time per day is limited. And showing up is all that you need to think about. The Tribe Main Line coaches take care of the rest so you can get in, work hard, and get on with your day.
Tribe Main Line has the best equipment because every participant gets their own training station that is fully equipped (at crowded times, like weekend mornings, two people share a station). But because time is limited, there is not a lot of instruction in the beginning of class. So don’t expect to just show up and be able to follow along. Tribe offers introductory classes that I recommend for someone starting here. Tribe classes are offered Monday through Friday, every 40 minutes during all morning hours, starting at 5 am, and there are two PM offerings at 4:20 pm and 5:40 pm. There are also limited Saturday morning classes. 394 W. Lancaster Ave, Wayne.
ENGAGE. Engage is a small group strength training gym that recently opened in Ardmore after successful locations in Malvern, Collegeville and Wilmington. Engage brings the benefits of a personal trainer to a very small group setting in order to decrease the cost. This studio offers low impact, full body workouts each and every day.
Engage caters to the over forty fitness crowd. There is zero intimidation about this place. And there is lots of one-on-one attention. My favorite part— they only offer big weights. Try to find a dumbbell below 10 pounds in this place. At Engage, the trainers believe everyone can and should lift big with proper guidance. Engage is perfectly located at both ends of the Main Line, in Malvern (235 Lancaster Ave.) and Ardmore (210 West Lancaster Ave.). Schedules of sessions are available after submitting an online request.
F45 TRAINING. The “F” in F45 stands for functional. And this place has always been a favorite of mine for that reason. F45 takes everyday movements, adds weights and turns them into exercises in the studio. While F45 has all the equipment needed to build muscles (dumbbells, kettlebells, medicine balls, barbells, plates, sleighs and sand bags), this workout is always sprinkled with cardio (at varying levels depending on the workout). So F45 is perfect for someone looking to build muscle without giving up cardio. I liked using the bike, the rower, and the SkiERG to break up the monotony of only lifting weights. And because of this, 45 minutes flies by. Local studios are in Paoli (24-26 W Lancaster Ave.), Bryn Mawr (936 Lancaster Ave.) and Bala Cynwyd (3800 City Ave in Phila.).
SOLIDCORE. There is a popular misconception that SolidCore is Reformer Pilates. It’s Pilates inspired, yes. And the machines operate like a reformer with springs of resistance. But SolidCore is a format of its own. A format that is hard as sh*t. But damn right, it’s gonna make you stronger. SolidCore has one level only and one goal in mind. And that’s to build the strongest, most solid core possible on a machine that resembles a reformer. This is an all out, curse-your-instructor-under-your-breath, Pilates-esque class on a copy of a Lagree machine. There are no modifications. There are no ways to level down so don’t even ask your instructor. This is not an all inclusive kind of class… if you can even get a spot because the regulars, of which there are many, grab them all up when class schedules are released.
This is not the place to try a “reformer” or a “Pilates” class for the first time. You’ll be lost and it will be a complete waste of your $36. I’ve been doing Pilates and Lagree classes for several years, and I still have a hard time following in SolidCore because 1) I am not a regular, 2) it’s hard to understand what the instructor is calling out under the pounding music, and 3) you can’t see what the instructor is doing because the room is dark. But if you want to build the strongest core muscles possible, go to SolidCore a few times a week— if your body will let you! 925 West Lancaster Ave., Bryn Mawr.
(No picture is featured because I couldn’t get into a class… just kidding! I was unexpectedly sick the last week of the year and had to cancel my class reservation. I’ve been to SolidCore before so I was able to do the write up for this post. And I’ll be using my class credit in 2024 for sure!)
The Places That Hopped on the Strength Training Train:
ORANGE THEORY STRENGTH50. This year, Orange Theory hopped aboard with their new program called Strength50. In a typical 60 minute Orange Theory class, members will spend anywhere between 14 and 18 minutes on the “floor” lifting weights. Now, with Strength50, members devote all 50 minutes of the class to the weights. The goal of this class is a progressive overload. Fifty minutes allows for repetition and more time to put the muscles under duress. Longer, harder work on the floor, gives OTF members strong results.
Strength50 runs the same way as the Orange Theory classes you are used to— half the room does some exercises while the other half works through something else. And then the groups switch. Strength50 has themes of the workouts: Endurance (more reps); Strength (heavier weights); and Power (explosive movements). Regardless of the day’s theme, you’re always encouraged to go heavier. Although I was there for an Endurance day, the coach continuously reminded the group to pick up heavier weights. “Anyone need a 30 pound weight?”
Forty percent of Orange Theory members are using Strength50 in conjunction with regular Orange Theory classes. I’m actually quite surprised by these results because I used to be an OTF member. I know just how hard those Orange60 workouts can be. But this pattern shows exactly why Strength50 was created— the members want more than 15 minutes with the weights. But those members also didn’t want to give up the intense cardio that they joined Orange Theory for. Well, more good news is on the way for Orange Theory members in 2024. Starting in January, a 50 minute tread class will go on simultaneously with Strength50. So you can pick your poison and stick with it for 50 minutes.
Every Orange Theory studio has at least three Strength50 classes on the schedule— at least one total body day, one lower body day and one upper body day. Unfortunately, Strength50 cannot be used as a free trial class for new members. And I get it. They want you to try out the typical OTF class first. Check your local Orange Theory studio for the days and times that Strength50 is offered. Devon offers Strength50 every weekday at varying times, which may change each month.
BARRE3 B3 STRENGTH 45. Barre3 decided to add big weights to their barre studios last January with this new format. B3 Strength45 is 45 minutes of slow and controlled, full body strength training and is made for all levels. A focus on form and alignment ties back to the more traditional barre classes taught at Barre3, but the goal here is to overload the muscles. Class is taught in the center of the room on mats. Three instructors at Barre3 Berwyn teach B3 Strength 45. Each teach a different sequence for 8-10 weeks to develop consistency for better results. Regardless of the instructor and their sequence, class will always start with a core warmup, leg work, a mobility section and 3-4 blocks of full body strength. Class closes with stretching and breath work. It’s a nice little break from the barre. B3 Strength45 is offered in Berwyn Mondays at 5:30 pm, Tuesdays at 8:15 am, Fridays at 9:30 am, and Sundays at 10:30 am. I couldn’t find B3 Strength45 on the schedule at the Barre3 Rosemont location.
BULLDOG YOGA SCULPT. Bulldog’s Yoga classes have always been different. Different in the sense that they are way more heart pounding than your typical yoga class (and that’s not just because of the music). There is a different level of intensity at Bulldog. So it makes sense that they would be adding weights and sculpting moves to some of their already strength focused yoga classes.
I didn’t even know they had weights in the Villanova studio until I took this class. They do and I recommend grabbing a few different sizes for Yoga Sculpt. You’ll need different weights to work the smaller muscles of the arms versus the larger muscles of the legs. I even added wearable ankle weights during class. Challenge yourself and go heavier so you can grow those muscles. Yoga Sculpt is a full body workout with dedicated core, arms and leg sections separated by spicy HIIT breaks. There are elements of yoga and some flow with weights, but this class is largely sculpting. The sequence will change each week but it’s always full body and the heat makes this class even harder. Yoga Sculpt is offered at Bulldog Villanova on Mondays at 6:15 pm, Thursdays at 9:30 am and Saturdays at 10:15 am.
LSF PiSTRENGTH. I talked about a “Pilates-like” strength class above, but if you want a real Pilates class that is more athletic and sure to make you stronger, try PiStrength at LSF. In PiStrength, class is always different and will depend on what the instructor has in store for the day, but the method includes longer reps to build muscle endurance. More complicated moves and greater spring tension make this the most advanced class offered at LSF. And it’s always a favorite of mine. PiStrength is offered Sundays at 9:30 am, Mondays at 7 am, Tuesdays at 8:30 am and 12:30 pm, Wednesdays at 7 am, Thursdays at 9:30, and Fridays at 12 pm.
LES MILLS STRENGTH DEVELOPMENT AT LA MAISON. Strength Development is international fitness phenomenon, Les Mills’, newest format and La Maison was the first place in the Philadelphia area to bring it to their members this year. The goal of Strength Development is to build strength using progressive movements, heavier weights, fewer reps and time over tension. The program is meant to be taken twice a week for 12 weeks for guaranteed results. Strength Development can be compared to the popular Les Mills Body Pump. And while the same plate loaded barbell is used, Strength Development emphasizes heavier weights (and increasing the amount over time or even in the same set), less reps, and the moves are not set to music in the same way. My favorite part about Strength Development is that it truly is for all levels. It’s an individual program, so just add more weight to increase the intensity. La Maison offers Strength Development Mondays at 6:30 pm, Tuesdays at 9:15 am and Thursdays at 9:30 am.
YOGASIX MAIN LINE SCULPT & FLOW. YogaSix Main Line also has a very popular class that adds weights to their flow. In the heat, under the colored lights and surrounded by energetic music, this studio takes it up a notch with weights and cardio bursts after a brief segment resembling a typical vinyasa. The heart of Sculpt & Flow is the same six exercises repeated two times through. One of these exercises is a balancing tree pose which is pretty hard to secure after the heart pounding cardio and consecutive toning exercises. And that’s probably the point. The sculpting section of class contained a lot of lunges, squats and basic tricep and bicep exercises. To spice it up, I went heavy with 10 pound dumbbells. Simply adding weights isn’t strength training but exercising like this can only make you stronger. And it’s a fun way to change it up if you are a member at YogaSix. Sculpt & Flow is offered daily (except for Sundays) at varying times at YogaSix Main Line.
PURE BARRE DEFINE. This new Pure Barre format uses “classic barre technique with weight-based strength training to develop muscular strength and power.” Define gives a full body workout in the middle of the room and using the barre, with both medium and heavy weights. Just like the signature Pure Barre classes, Define is broken into working sections, driven by the music and the focused muscle group. Every two weeks the exercises change, as Pure Barre rolls out new sequences for Define. I loved the exercises that used both the barre and the weights at the same time. Define has proven to be very popular since it launched this past summer. The studio currently has three teachers that are trained to teach Define. Define is offered at Pure Barre Main Line on Mondays at 7 am, Wednesdays at 5:30 pm, Fridays at 8 am and Saturdays at 7:30 am. And due to the class’ popularity, a new class will be added in 2024, at 1 pm on Thursdays.
As with all of the exercises I tell you about, find the one that brings you the most joy and strong results will naturally follow. Let’s get strong together in 2024!
Happy New Year, friends.