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The current model of fitness focuses on training muscles rather than BOTH muscles and connective tissue. Very few training programs/protocols address the weaknesses of the body and create truly strong and resilient humans. That's why we created the Move Strong programs.
Our Foundations Program focuses on the building blocks of a strength, mobility and pain free movement. This program is ideal for those new to strength and mobility training, those looking to return to training, those with limited or painful movement or those not quite ready for the Move Strong Signature Classes.
This program includes two sessions per week as well as our Saturday Joint Level-Up classes.
All movements are scalable for any age or fitness level.
Includes access to Joint Level-Up Classes.
The Signature program is a step up from Foundations. Open to all fitness levels, this program includes three sessions per week as well as our Saturday Joint Level-Up classes.
Signature was designed from the modern methods of strength and mobility. A combination of preparatory joint work, bodyweight strength training and mobility to create a strong body with bulletproof joints.
Training focus includes progressions for the following archetypes: chin-up, planche and lever, muscle-up, pistol squat and the handstand.
Includes access to Joint Level-Up Classes.
Joint Level-Up is where strength and mobility training begins - with a focus on joint health and integrity as well as mobility for all ages and fitness levels.
Each class focuses on one specific joint and the surrounding connective tissue which is the foundation upon which strength and pain-free movement patterns are built.
Strength and maintaining muscle tissue are key factors in determining quality of life as we age.
With this program, you will regain your ability to move well without pain while increasing strength!
Joint Level-Up classes are included in both the Foundations and Signature programs.
Too much screen time and not enough movement? This is why we created the Move Strong Youth Mentorship Program!
Children naturally have healthy joints and movement patterns. Unfortunately, if we don’t express these movement patterns we quickly lose them along with our joint health!
The Youth Mentorship Program was designed to make movement, strength and mobility training fun and engaging. We use age-appropriate skills, challenges, and equipment.
Classes are a fun combination of calisthenics, jumping, running, rowing, throwing, carrying, pushing, pulling, climbing and lifting - we help kids love movement in many different forms.
Three levels are : Explore (ages 5-8), Elevate (ages 9-12), and Excel (ages 13-16).
(More information below)
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Our Women 40+ Program is designed specifically for women who are ready to take control of their health, feel confident in their bodies, and thrive through every stage of life.
Led by Coach Carol Ann, a Certified Menopause Specialist and Registered Nurse, and Coach Julie Ditzend, a nationally ranked powerlifter and top-tier CrossFit athlete, this program goes beyond your average fitness class. You’ll get expert guidance in a supportive environment where women lift with purpose, not just to get sweaty.
This program is built around what matters most for women 40 and up:
1. Smart, effective strength training
2. Building and maintaining muscle tone
3. Improving bone density and connective tissue health
4. Enhancing cardiovascular fitness with science-backed intervals
5. Nutrition and supplements tailored for peri-menopause, menopause, and beyond
Whether you're brand new to strength training or looking to level up, this program is your chance to feel strong, capable, and empowered in your body—no matter your age.
The science is clear—strength training isn’t just safe for older adults, it’s essential. Without it, we lose muscle mass, bone density, and the ability to do the things we often take for granted: getting up from a chair, carrying groceries, climbing stairs with ease.
The Age Strong program at MoveStrong is designed specifically for older adults who want to take control of their health and stay active for life.
Whether you're brand new to fitness or returning after a long break, we meet you where you're at—with expert coaching in a supportive, beginner-friendly environment that’s focused on building confidence and capability.
Benefits of the Age Strong program:
1. Improve strength, balance, and mobility
2. Boost bone density and reduce the risk of osteoporosis
3. Prevent falls and stay steady on your feet
4. Maintain independence in everyday life
5. Build muscle to support brain health and longevity
This isn’t about lifting the heaviest weights—it’s about building the strength that lets you live fully. There’s no such thing as “too old to start”—your future self will thank you for taking this step today.
HYROX = The Fitness Race for Every Body
It’s an indoor race format that combines 8 workout stations with 8 x 1km runs. It’s structured, repeatable, and scalable—whether you’re training to win or just want to finish strong.
And the movements? They’re functional. They’re low-skill, high-effort. They’re already built into our MetCon training.
This is what we’ve been preparing for.
What’s Included in the Move Strong HYROX Program:
1. 3 Training Blocks (Prep → Progress → Performance)
2. 1–3 sessions/week
3. Small group training led by your favourite coaches
4. Specific race prep + pacing strategies
5. Access to presale HYROX Toronto race tickets
6. A community that will push and support you every step of the way
Note: Training starts May 5 2025
First stop: Physical Fitness Testing on May 11 (Optional but good for a baseline)
HYROX TRAINING PACKAGES
1x/week
For anyone looking to dip their toe in and add some cardiovascular conditioning and/or looking to attend the HYROX competition.
$100 + tax x 3 instalments | LINK HERE
2x/week - The ‘Budget-Friendly' Option + Best for Current Members
Ideal for those who already strength train 2-3x/week (most members), who want to add conditioning/‘Hybrid Athlete' style of training and bring their best to the HYROX competition.
$180 + tax x 3 instalments | LINK HERE
3x/week - The ‘Best Value' Option
For intermediate to advanced athletes, or those not doing additional training and looking to compete at a HYROX competition.
$250 + tax x 3 instalments | LINK HERE
3 + 1x/week Premium 'Best Non-Member' Option
For intermediate to advanced athletes, those looking to compete at a HYROX competition, who also value joint integrity. You get 3 HYROX sessions plus a Joint Level Up class per week.
$350 + tax x 3 instalments. | LINK HERE
If you need a personalized approach, or classes aren’t your “jam”, we have a team of world class coaches ready to customize a program to meet your specific needs. Whether it is 1:1 or small groups of up to 4 individuals our team of Move Strong Certified Coaches are ready to help you (or your group). Let us help you get moving again and create a strong and injury resilient body together!!
Our Foundations Program focuses on the building blocks of a strength, mobility and pain free movement. This program is ideal for those new to strength and mobility training, those looking to return to training, those with limited or painful movement or those not quite ready for the Move Strong Signature Classes.
This program includes two sessions per week as well as our Saturday Joint Level-Up classes.
All movements are scalable for any age or fitness level.
Includes access to Joint Level-Up Classes.
The Signature program is a step up from Foundations. Open to all fitness levels, this program includes three sessions per week as well as our Saturday Joint Level-Up classes.
Signature was designed from the modern methods of strength and mobility. A combination of preparatory joint work, bodyweight strength training and mobility to create a strong body with bulletproof joints.
Training focus includes progressions for the following archetypes: chin-up, planche and lever, muscle-up, pistol squat and the handstand.
Includes access to Joint Level-Up Classes.
Joint Level-Up is where strength and mobility training begins - with a focus on joint health and integrity as well as mobility for all ages and fitness levels.
Each class focuses on one specific joint and the surrounding connective tissue which is the foundation upon which strength and pain-free movement patterns are built.
Strength and maintaining muscle tissue are key factors in determining quality of life as we age.
With this program, you will regain your ability to move well without pain while increasing strength!
Joint Level-Up classes are included in both the Foundations and Signature programs.
Too much screen time and not enough movement? This is why we created the Move Strong Youth Mentorship Program!
Children naturally have healthy joints and movement patterns. Unfortunately, if we don’t express these movement patterns we quickly lose them along with our joint health!
The Youth Mentorship Program was designed to make movement, strength and mobility training fun and engaging. We use age-appropriate skills, challenges, and equipment.
Classes are a fun combination of calisthenics, jumping, running, rowing, throwing, carrying, pushing, pulling, climbing and lifting - we help kids love movement in many different forms.
Three levels are : Explore (ages 8-9), Elevate (ages 9-12), and Excel (ages 13-16).
(More information below)
If you need a personalized approach, or classes aren’t your “jam”, we have a team of world class coaches ready to customize a program to meet your specific needs. Whether it is 1:1 or small groups of up to 4 individuals our team of Move Strong Certified Coaches are ready to help you (or your group). Let us help you get moving again and create a strong and injury resilient body together!!
Move Strong is located at 15 Shirk Pl., Kitchener, ON.
