Build lean muscle
Science-backed muscle-building programming — real training grounded in the literature, not just tired and sweaty.
Start Here
Beginner Muscle Building & Strength Training
Basics
The simplest, most approachable way to start building strength and muscle — smaller classes, beginner-friendly coaching, two sessions a week plus one Rebuild.
What you'll work toward
Consistency and confidence
Two coached sessions plus one Rebuild per week — beginner-friendly progressions where showing up consistently is where results come from.
Strength at a manageable pace
Lower volume, steady pacing, and a coach on the floor so every session feels approachable and every rep is safe.
Who it's for
Basics is for anyone who wants a straightforward starting point for building strength and fitness. If you're new to strength training — or just want something simpler and more approachable than a full muscle-building program — Basics is built for you. Classes are kept smaller so every member gets a high-level coaching experience, with beginner-friendly progressions that build confidence and consistency from day one.
- Complete beginners
- No prior strength training background
- Anyone wanting a straightforward starting point
If you already have a strength training background and want more volume and challenge, Define may be a better fit. We'll figure out the right starting point together during your No-Sweat Onboarding.
Why it works
Basics is a simpler, more approachable version of muscle building — focused on consistency and confidence above all else. Everything is grounded in the science of strength training and body composition change. Lower volume and a steady pace mean you leave every session feeling stronger, not broken. Two coached sessions plus one Rebuild per week is enough to drive real results when the programming is built right.
Frequency
2 sessions + 1 Rebuild per week
Class size
Capped at 20
Smaller classes kept intentionally to ensure a high-level coaching experience for everyone.
What a session looks like
Each session is a focused, coached strength training class built around lower-volume movements and a manageable pace. You'll work through traditional muscle-building patterns with beginner-friendly coaching and progressions designed to build real strength without overwhelming you. Two sessions per week plus one Rebuild keeps the commitment sustainable while building real momentum.
Class schedule
Weekly Basics class times at Move Strong KW. Reserve your spot via the Studio App.
Monday
No classes
Tuesday
6:00 AM
Basics
Lab12:00 PM
Basics
Lab5:30 PM
Basics
LabWednesday
No classes
Thursday
6:00 AM
Basics
Lab12:00 PM
Basics
Lab5:30 PM
Basics
LabFriday
No classes
Saturday
No classes
Sunday
No classes
Common questions
Program FAQs
Do I need to be in shape before I start?
No. Every program uses progressions so you can start where you are and build from there.
How often should I attend?
Most members thrive on two to four sessions per week depending on goals and recovery. We help you choose a sustainable rhythm in your consult.
Can I try a class before committing?
Your no-sweat consultation is the best first step — we’ll match you to the right track and explain how to get started.
Ready to Train Smarter?
It starts with a no-pressure, free consultation — we talk goals and get to know you. Come see the space and meet the coaches. If it’s a fit, great. If not, that’s OK too.