Trying something new can feel intimidating.
If you’re new to strength training, not especially comfortable in a gym setting, or simply unsure of how to start — we’re here to help.
Here’s everything you need to know to take the first step.
If you’re new to strength training, not especially comfortable in a gym setting, or simply unsure of how to start — we’re here to help.
Here’s everything you need to know to take the first step.
We want to help you build strength, no matter your starting point.
Top 3 reasons to strength train:
Common reasons clients prefer classes
There is no single “type” of person who comes to Recess.
Many of our members are learning strength training for the first time, returning to fitness after a long break, or rebuilding a routine after life got in the way.
Others have been active for years and are looking for a more supportive, structured way to train.
Our members span different ages, bodies, backgrounds, abilities, identities, and fitness histories. Some are hypermobile, accommodating old injuries or physical restrictions, or benefit from more specific guidance around how they move and train.
You do not need to already feel comfortable in a gym to belong here.
Get some insight so you know what to anticipate.
We recommend arriving about 10 minutes early to the gym. We’ll welcome you, show you where to change your shoes and store your belongings, and point out the washrooms and anything else you may need.
This is also a good opportunity to speak with your instructor about any injuries, concerns, or anything else that may be helpful for them to know before class begins.
The whole class will begin with a warm-up led by your instructor, using exercises that are relevant to that class.
The goal is:
Depending on the class, the warm-up may be done standing, on a mat, or with light equipment such as a resistance band.
You may be trying some new movements, or returning to exercises you haven’t done in a while.
Our goal is to help you find an intensity that safely challenges the target muscles without overdoing it. Your instructor will help you determine an appropriate starting weight, and guide you toward fine-tuning the weight so that it hits a 7/10 intensity.
Part of exercising is learning how to connect with your body and recognize what different levels of effort feel like. Everyone is different, so it’s completely normal if developing that awareness is part of the learning process too.
After class, your instructor may provide more orientation about how classes fit into your goals of building strength. For example, they may explain how Get Stronger follows a curriculum and you can expect to see intensity progress over time.
After after class — for example, the next day — you may feel a little bit sore, but you should still be able to carry on with your life as normal.
When to return for your second class? We recommend waiting until your body has fully recovered from the exercises before returning for another class. Every body is different, so there isn’t one set amount of time this will take. As your body gets more used to the exercises, you should start recovering more easily.
Recovery is the most important part of building strength.
Here’s the answer to this, and other commonly asked questions.
No prior exercise or strength training is needed.
Beginners are always welcome!
Our classes are designed to be accessible to people with a wide range of experience, including people who are brand new to strength training.
Your instructor will guide you through the exercises, help you understand the movements, and support you in finding an appropriate starting point.
Our classes are intentionally kept small so that instructors can properly coach the room, answer questions, and give individual feedback when needed.
Get Stronger classes have a maximum of 12 participants, and Mat Pilates is 10. The goal is always to make sure you have enough space, access to equipment, and support from your instructor.
Wear comfortable clothes that you can move in. You do not need special workout clothing or gear.
Please bring indoor shoes to change into when you arrive. Many participants wear socks during strength training, because it can allow you to feel the ground beneath you and does not introduce instability as many running shoes do.
For Pilates, you can participate in socks or bare feet.
It is recommended to bring a water bottle.
Many people come to class with old injuries, reduced range of motion, mobility restrictions, or other physical limitations. We’re committed to making the class as accessible and comfortable as possible based on your ability, mobility, experience, and temporary or ongoing limitations.
If you have an injury or limitation that may affect how you participate, please email Adrian ahead of time. This gives us the opportunity to understand what you need, determine how best to accommodate you, and help you feel more prepared before you arrive.
Our instructors are prepared with progressions and regressions for the exercises in our planned curriculum. However, we cannot create unrelated exercises on the spot or permit substitutions, including exercises prescribed by a physiotherapist or other healthcare provider, without prior arrangement.
At Recess, we’re focused on building exercise skills so that we can exercise sustainably.
As your safety our #1 priority, that’s why we have a policy that you should never exercise through pain.
If something hurts or doesn’t feel right, let your instructor know. Sometimes a small adjustment to your technique is all that’s needed; in other cases, we may modify the exercise so that it’s appropriate for you.