STRENGTH training is an integral part of the program at Oak and Iron Fitness. These classes are designed to complement our signature HIIT classes and provide conditioning by building muscular strength, endurance, and mass. 

As part of our programming, the number and reps and sets will vary per week for a deliberate and dynamic approach to strength training. This also helps to keep workouts interesting as we train the major muscle groups and perfect your form with fundamental lifts.

During various cycles, LIFT classes will include strength training for either the upper or lower body or combine upper and lower body exercises for a full-body workout. 

Upper body days will focus on chest, back, shoulders, biceps, and triceps while lower-body days will focus on glutes, hamstrings, and quads. 

For full-body strength classes, the focus will either be on push or pull exercises. Ultimately, this means that two LIFT classes per week can help you engage all the different muscle groups and master various strength building movements.

No matter what point you enter the program, you can expect to work on traditional lifts (bench press, squats, deadlifts, and pull-ups). These big lifts are combined with accessory exercises designed to work the same muscle groups. Keep in mind that these classes are purposefully cardio-free 

What to expect: Working with groups of 2-3, and taking strategically planned rest to optimize performance and desired results.