Strength training for beginners · Mountain View
New to strength training? Start here.
You don't need to be fit to start, and you don't need to know what you're doing. At Siena Physio, a Doctor of Physical Therapy designs your plan, and Movement Coaches teach you every movement, step by step, in semi-private sessions of 3–4 or Signature Classes of 6–7.
Sound familiar?
The gym can feel like a foreign language.
- You don't know which exercises to do, or how many.
- You tried a class once, but it moved too fast to keep up.
- You worry about getting hurt, or doing it wrong in front of people.
What you'll learn
Skills you'll keep for life.
- 01
The foundations
Squat, hinge, push, pull and carry. These five movements are behind almost everything you do, from picking up a child to lifting a suitcase.
- 02
How to progress
When to add weight, when to hold steady and how to listen to your body, so you keep getting stronger without guessing.
- 03
Confidence
Know what you're doing and why, whether you're in our studio, a hotel gym or your own garage.
How it works
Your first weeks, step by step.
Start with a Strength Assessment
45 minutes one-on-one with Amy, a Doctor of Physical Therapy. We talk about your goals and history, see how you move today and show you exactly where to start. Your $50 is credited toward training.
Learn each movement properly
Your coach teaches every exercise and gives you a version that suits you, like squatting to a box or using lighter weights, then builds it up as you get stronger.
Small groups, close coaching
Your coach watches every rep and adjusts the load, range or movement on the spot, so you're never left guessing whether you're doing it right.
Build the habit gradually
One session a week is far better than none. Start where it fits your life, and add more when you're ready.
Two ways to train
Which one fits you?
Semi-Private Personal Training
- 3–4 people per session
- Your own program, designed by a Doctor of PT
- Best if you want the most coaching attention, or have an old injury
Siena Signature Classes
- 6–7 people per class
- Posture & Upper Body, Hips & Glutes, or Mobility
- Best for an easy, low-pressure way to start
Questions from beginners.
I'm out of shape. Should I get fitter before I start?
No. Strength training is how you get fitter. Your coach starts you at a level that suits you today, and you build from there.
What if I can't do an exercise?
Every movement has an easier version. You might squat to a box, push up against a bench or use lighter weights until you're ready for more. Your coach will find the version that works for you.
Is strength training safe for beginners?
For most people, yes, when it's well coached and built up gradually, which is exactly how we do it. If you have pain, an old injury or a health condition, tell us at your Strength Assessment and we'll plan around it.
How often should I train?
Most members train one, two or three times a week. We believe in building the habit gradually, and one session a week is far better than none. Book your Strength Assessment and we'll help you find the right place to start.
What should I wear and bring?
Comfortable clothes you can move in, training shoes and a water bottle. We have all the equipment you need.
Everyone starts somewhere. Start here.
Start with 45 minutes one-on-one with a Doctor of Physical Therapy. $50, credited toward your training.