Build lean muscle
Science-backed muscle-building programming — real training grounded in the literature, not just tired and sweaty.
Body Composition
Muscle Building & Body Composition
Define
Muscle building and body composition training grounded in science — for real, lasting results.
What you'll work toward
Change body composition
Metabolic resistance training with the pacing and intensity that drives real body composition change.
Increased strength and bone density
Progressive loading that builds strength and bone density alongside muscle.
Who it's for
Define is for people who want to prioritize muscle building and changes in body composition. If weight loss, building muscle, or changing how your body looks and performs is the priority, this is the program. It's also a strong starting point if you have no strength training background at all.
- Muscle building priority
- Body composition change
- No prior strength training background
This program is not for someone looking to just get tired and sweaty. Define is for the individual looking for real results based on real training that is effective and grounded in science.
Why it works
Everything in Define is based on the science and literature of muscle building and body composition change. If weight loss is your goal, you must address the nutrition component — it's very rare to see meaningful weight loss without nutritional changes. And if you're in a weight loss phase, strength training is critical to prevent muscle loss.
Frequency
3 or 4 sessions per week
Class size
Capped at 20
A second coach is brought in for larger classes.
What a session looks like
Define uses a metabolic resistance training style — less time between sets and a slightly faster pace than Foundations or Signature, because the focus is muscle building and body composition. The exact structure varies by training phase, but expect a purposeful, efficient session from start to finish.
Two tracks, one goal
Choose the frequency that fits your schedule. Your onboarding assessment will help determine which track is right for you.
Basics
Three sessions per week. The entry point for body composition work — structured to build muscle, change body composition, and establish the training habits that drive long-term results.
Advanced
Four sessions per week. Higher training volume for those ready to push further. Same science-based programming with more opportunity for progressive overload and muscle growth.
Class schedule
Weekly Define class times at Move Strong KW. Reserve your spot via the Studio App.
Monday
6:45 AM
Define
12:00 PM
Define
5:25 PM
Define
Tuesday
6:00 AM
Basics of Define
6:45 AM
Define
12:00 PM
Define
5:25 PM
Define
Wednesday
6:00 AM
Women's 40+
6:45 AM
Define
12:00 PM
Define
4:30 PM
Define
5:25 PM
Define
Thursday
6:00 AM
Basics of Define
6:45 AM
Define
12:00 PM
Define
5:25 PM
Define
Friday
6:00 AM
Basics of Define
6:45 AM
Define
12:00 PM
Define
5:25 PM
Define
Saturday
6:45 AM
Define
12:00 PM
Define
Sunday
6:30 PM
Basics of Define
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.