Move without pain
Full-range movement through traditional patterns — squats, chin-ups, pull-ups — with coaching that eases stiffness and reduces pain.
Best for Beginners
Beginner Strength Training
Foundations
Our entry-level strength and mobility program. Three sessions a week of coached bodyweight, barbell, and mobility work — built for longevity.
What you'll work toward
Build base strength
Three coached sessions a week combining bodyweight, barbell, and dumbbell work to lay down durable, repeatable strength.
Establish consistency
Programming that fits your life so you keep showing up — results compound over weeks and years, not single sessions.
Who it's for
This program is built for anyone looking to increase strength and mobility. It combines bodyweight training, traditional barbell and dumbbell work, and loaded stretching and mobility work. Whether you're starting fresh or getting back to training, Foundations gives you the structure and coaching to move well and build real strength.
- Beginners
- Returning from injury
- Limited mobility
If losing a meaningful amount of body weight is your primary goal, a program like Define paired with nutrition coaching may be a better starting point. We'll help you figure out the right fit during your No-Sweat Onboarding.
Why it works
Foundations is a true longevity-based program. It's structured to make sure you move well and strongly through full ranges of motion, preparing you to live a high quality of life as you age. Everything is based on the science and literature of strength training — not random workouts designed to make you tired and sweaty.
Frequency
3 sessions per week
Class size
Capped at 20
A second coach is brought in for larger classes.
What a session looks like
Each session is broken into warm-up, mobility work, strength work, and accessory work — all focused on building strength through full ranges of motion. You'll work through traditional movement patterns like the squat, chin-up, and pull-up with regressions and progressions tailored to your level.
Includes Rebuild
IncludedEvery Foundations member gets access to Rebuild — the base of the fitness pyramid. It's focused on taking every joint through full range of motion with strength, confidence, and healthy connective tissue. This is our secret sauce for keeping you moving well and pain-free for life.
Class schedule
Weekly Foundations class times at Move Strong KW. Reserve your spot via the Studio App.
Monday
6:00 AM
Foundations
5:30 PM
Foundations
Tuesday
6:00 AM
Foundations
12:00 PM
Foundations
5:30 PM
Foundations
Wednesday
6:00 AM
Foundations
12:00 PM
Foundations
5:30 PM
Foundations
Thursday
6:00 AM
Foundations
9:30 AM
Foundations
12:00 PM
Foundations
5:30 PM
Foundations
Friday
6:00 AM
Foundations
12:00 PM
Foundations
Saturday
9:30 AM
Foundations
Sunday
9:30 AM
Foundations
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.