Ready to feel

Strong, Steady, and Confident?

Strength training for women 45–55 focused on bone health, balance, and long-term mobility

Group classes run Tuesday & Thursday evenings at

4 week small group training

What to expect

Our Women’s Small Group Training is led by Coach Noah and designed specifically for women who want to build strength, improve balance, and feel more confident in their body, even if it’s been years since you last exercised or you’ve never lifted weights before.

Classes run Tuesday and Thursday evenings, giving you two coached sessions per week focused on safe strength training, mobility, and proper technique. Every exercise can be modified and is coached step-by-step so you can progress comfortably at your own pace.

The program runs in four-week blocks, allowing your body time to adapt and build strength safely. Many women choose to continue month-to-month as they notice improvements in stability, coordination, posture, and everyday movement.

You’ll train alongside like-minded women in a supportive, judgment-free environment focused on long-term strength, bone health, and confidence, not extreme workouts or pressure.

Bring a Friend, Get 15% OFF Your First 4 Weeks

Program reviews

★ ★ ★ ★ ★

"Coach Noah's program was a game-changer for me. His personalized approach to nutrition and exercise enabled me to shed pounds consistently and sustainably, resulting in a significant transformation and improved overall well-being."

Lidia

★ ★ ★ ★ ★

"Working with Noah over the past year has helped me achieve goals I didn't even know I was capable of setting. Noah meets you where you are and empowers you beyond what you think you can achieve. Being a part of his small group training has allowed me to not only get stronger and healthier, but I have made amazing friends along the way. This community of women have helped push me and encourage me even on the hardest of days!"

Julie

★ ★ ★ ★ ★

"Coach Noah, a fantastic coach that pushes you to failure but gets you to surpass all your expectations. Helps create an atmosphere where fellow athletes becomes friends!"

Emily

★ ★ ★ ★ ★

"I’ve been training in a small class for a year now with Coach Noah. He has helped me grow stronger, increase balance and become healthier overall, all while having fun. He fosters a sense of community and encouragement. He’s knowledgeable, attentive, and pushes you to your potential and beyond. Under his direction, I have changed my body and made wonderful friends. I look forward to the class every week!"

Kim

Hey, I'm coach

Noah Duffee 👋

Noah Duffee (BSc ’22) is a strength and conditioning coach with a passion for helping people unlock their full potential through movement and training.

With over a decade of experience in kickboxing, personal strength training, and coaching, he combines practical experience with a Bachelor of Science in Kinesiology from the University of Waterloo.

Through the Women’s Small Group Training program, Noah’s mission is to create a welcoming space where women can build strength, confidence, and body awareness while learning safe and effective weight training techniques.

His goal is to help every participant move better, feel stronger, and develop lasting confidence in what their body can do.

Where you'll train

41 ardelt pl, kitchener

Book your free trial class

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