Iron Valley Strength & Barbell

03/17/2025

01/09/2025

Join us!

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01/12/2024

What is Training for Life?

It’s a purpose & motivation for training & the answer for why you might regularly participate in strength training.

Training for Life is the use of progressive resistance training with adequate stimulus & new skills to increase strength & mobility, transferring that strength into the real-world.

The key is consistency. Consistency implies action done with frequency & repetition in order to experience ongoing positive outcomes.

One thing I’ve learned in 30 years of strength training is that I’m better when I train consistently. Although I’ve trained as a competitive bodybuilder & powerlifter, Training for Life is now my primary health & fitness goal. And I invite you to join me.

In December of 2013, a group of 6 women completed a 13-day intensive program that evolved into ‘BluePrint Training’, a quarterly, 4-day/week program - with consistency being the cornerstone principle.

In March of 2020, we pivoted to online training, then to hybrid.

And now it’s time to pivot again. Enter, Real Strength Training for Women.

Real Strength Training for Women is for YOU if you want to:
§ Commit to fitness in 2024
§ Invest time & energy into strength training 2-4 days/week
§ Gain strength & reap additional benefits of improved body composition & sustained energy
§ Improve your recreational activities
§ Gain proficiency in strength training principles & movements
§ Improve balance & mobility
§ Understand your body’s needs for optimal health & lasting change
§ Be part of a committed community of like-minded women

Real Strength Training for Women membership includes:
o Unlimited in-person strength training sessions.
o Online participation
o Newly designed strength training program, every month
o Membership to Iron Valley S&B ($45/month value)
o Coach Frances’ Nutrition & Supplement Cheat Sheet
o 15% off Supplements recommended by Coach Frances
o 30% off the 2024 Seminar Series with Frances & guests
o 30% off Frances’ Body Comp Assessment ($30 value)
o Bring a Friend for Free on the First Friday of the month

Here is to a stronger 2024 by Training for Life!

🔗in bio to join us. DM your q’s.

06/14/2023

I’ve been to 18 Iron Sisters And Iron Sisters USA Strength Camps since 2014, and I still learn something new every camp.

Join us July 28-30, in Hamilton, Ontario 🇨🇦 for a powerlifting education like no other.

And, if you’ve been to Strength Camp and found value, please share this with those people in your circle that might also benefit from the learning and Iron Sisters community.

https://www.ironsisters.ca/strength-camp-8/

03/23/2023

Because, once a bodybuilder, always a bodybuilder. 🙌

Lying leg curls in the Studio Gym for the win!

Iron Valley Strength & Barbell continues to add new equipment to make us a more complete training facility.

Stay tuned - any day now - for some more cool stuff coming from our friends 🤔

11/21/2022

😃A few new additions to our Iron Valley Powerlifting Training Hall… An original Texas Strength Systems Combo Rack and (can you spot the difference between my fave Texas Power Bar and) a Texas Deadlift Bar.

The obsession is real!

Thanks to as always for road trippin’ to snag these. Soon to come is our platform build out in the Studio Gym with a few more additions in 2023.

(🤫 😉)

Look for us (Dundas Valley Power) hosting a minimum of 4 local meets - dates to be announced as we get our sanctions.

And, our Kids Lifting Program continues to grow for those 10-12 + year olds …

Why train anywhere else in the Greater Hamilton Area?

Message me to find out how you can become a part of this growing, experienced and connected community of lifters.

*(Stay tuned for a December membership special that is too good to pass up for both you and your training partners!)

08/20/2022

Team is whatever we want it to be.

Constantly evolving; always open to growing.

Everyone is welcome and encouraged to join our circle - our powerlifting family.

Happy to have hosted guests Robert and Amy today during Dundas Valley Power’s Saturday team training session.

Special guest appearance and hands on 🙌 treatment by Sujay of which is right here in the Centre!!

There is always room for more in our circle.

Message me if you are looking for a powerlifting gym to call home.

06/03/2022

Our first Iron Valley Strength & Barbell seminar open to all those who want to build confidence with the barbell.

Sunday, June 26th 10 am to 1 pm at Iron Valley Strength & Barbell.

Learn all about the Barbell Squat, Bench Press and Deadlift - and how to better use these lifts in your training - from Coach Frances and team.

No previous barbell experience is necessary. Space is limited, so tag a friend and sign up for what could be the three most transformative hours of your lifting life!😉

Remember, Strong People Change the World.

05/01/2022

When you lift at Iron Valley Strength & Barbell you do more than just lift.

Uplifting each other is part of the game, especially as we head to next week … three of these gals are heading to their 7/8/9 Nats while one is hitting it up for the first time ever!

Come lift and learn with us.

What are you waiting for? 💪💙

04/15/2022

Scientifically proven for cuteness and strength gains…

Athena the Wonderdog strikes again with our Kid’s Lifting program, featuring “Lamby”.

Another reason why you should be training