Strength Development at FLX Fitclub
Winter 2025 Strength Development program signups are now CLOSED! Interested in taking this program in the future? Add yourself to the waitlist for the next round and we’ll be in touch when we have more information!
Other questions? See the FAQs below, or reach out and we’d be happy to help!
Learn More about Strength Development
What is Les Mills Strength Development?
Strength Development is a series of twelve 45-minute workouts designed to build muscular strength progressively over the course of a few months. We all start together with workout #1 and build from there!
What are the benefits of Strength Development?
Strength Development builds muscle (hypertrophy), as well as helping support bone density, power and athleticism. Since you will be working in a smaller group, you’ll also get the opportunity for more personalized coaching and help to improve your technique.
Check out these comments from some participants in the fall session:
“I have noticed great improvement in my whole body, strength, mobility, flexibility, and general mood! I feel great!” “I can feel the benefits of the increased strength in my other workouts, and in my daily life as well.” “I was able to confidently and safely lift more weight than i’ve ever been able to use in bodypump. Because instructors gave individualized tips, I learned proper technique for some exercises that I had been doing with poor form.”How is Strength Development different from BODYPUMP or GRIT Strength?
BODYPUMP uses lighter weights and lots of reps to build muscular endurance, while GRIT Strength is a HIIT (High Intensity Interval Training) workout designed to spike your heart rate and burn lots of calories. Strength Development is designed to build muscle mass. This means we use heavier weights and execute fewer reps than we would typically do in BODYPUMP. You can also move more at your own pace–there is music in the background, but this workout isn’t choreographed to the beat. And because you’ll be in a smaller group than a typical BODYPUMP class, we can do more personalized coaching during the class to help you with your technique.
How does the program work?
Strength Development is a series of 12 workouts, moving from Foundational Strength to a series of Hypertrophy, Pure Strength, and Power & Athleticism focused workouts. You’ll get the maximum benefits from this program if you do these workouts in order, so we’re treating this as a special program where everyone signs up at the beginning and moves through it together. We’ll do each workout in the series for a week, and we’ll have a couple of bonus weeks for makeups as well.
How many times a week should I do strength training?
For anyone new to strength training, the recommendation is 2x per week. More experienced lifters can do a strength training class 2-4x per week. This can be any combination of Strength Development, BODYPUMP &/or GRIT Strength. And don’t forget your rest days–your muscles need that time to repair and get stronger! (But if you can’t stand to go a day without exercise, “rest” could be something like BODYBALANCE or a cycling class at a reduced effort.)
Is Strength Development included with my membership?
No, this is a special program. By making both time and financial commitments, it’s more likely that you’ll stick with it and get the results you’re looking for! (Participants in the first round reported that the extra up-front payment actually did help motivate them to keep going.) There’s also a ton of value in the small group format and personalized coaching you’ll receive in these classes.
Members will receive a discounted rate on the program. If you’re on a class pass for regular classes, you’ll be paying the non-member rate (but you won’t use up a regular class pass when you take a Strength Development class). We have flexible options available so you can take anywhere from 1-3 classes per week.
What is the schedule?
We’ve tweaked the schedule a bit from the last session to add even more options. There are classes on weekday mornings and evenings, and on weekends, to accommodate most schedules. Check out the signup page for details.
What happens after I sign up?
After you sign up for the program, you can pick the classes that you want to attend and reserve spots in all of those classes for the duration of the program. If you’re not able to attend your class(es) in any particular week, we ask that you cancel your spot, and look for an open spot in another class.
What happens if I miss a week?
Although it would be ideal to complete every workout in the series, we know life happens! We’ll be running several sessions of the workout every week to give you more opportunities to complete each one at least once. But if you miss one of the workouts, don’t give up! You can make that class up another week, and you’ll still get amazing benefits by sticking with the program until the end. We’ll also have a few bonus weeks built into the schedule where you can do an extra class if you would like. Plus we’ve added 2 bonus classes to the class plans, so you can take classes during the bonus weeks even if you made it to every other class!