Iron Sisters

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Iron Sisters

Helping you be the best powerlifter/strength/physique athlete you can be. Iron Sisters™ Become Better. Keep Learning.

Train with us at Iron Valley Strength & Barbell in Ancaster, or with Coach Frances and the Real Strength Training for Women team at her private studio in Dundas, Ontario 🇨🇦. For Powerlifters, Strong Women and Physique Athletes. You have the strength to go it alone, but sisterhood is better! From the original Strength Camp, to Training Camps and Power Seminars, Iron Sisters™ is for any woman looking to gain knowledge and insight into how she can get better.

05/19/2026

We are no strangers to using our strength for the betterment of those around us. We’ve hosted strong peeps like you with our fundraising efforts over the years: From Strength In the Valley (2011-2014) to Pull for Puerto Rico in 2017, to Pull for Pride in 2019, Iron Sisters/Iron Valley Strength & Barbell is once again sharing the good news of how

Pull for Polio 3.0 is coming! And, we invite you to join us. Over 65 lifters have participated in the last two years from ages 6 through 81, raising over $25,000 for Rotary International’s push to End Polio Now!

Rotarians have been doing good works, through Service Above Self for over 100 years, and eradicating Polio is just one of the seemingly impossible tasks that is now nearly complete. But, we aren’t done yet!

Join the STamp Out Polio Rotary Club on July 1st in this ‘Powerlifting Style’ Deadlift event for all ages and skill levels - including kids!

What a great way to celebrate 🇨🇦 Day!

Do some deadlifts, raise some funds and have some fun!

Location: Dundas Driving Park in Hamilton, Ontario
Time: Lifter Check-In & Meeting at 10 am. Lifting to begin at 11 am.

Participants of all lifting experience are encouraged to contribute to our collective goal of raising $10,000.00 CAD for the Rotary Foundation’s End Polio Now campaign.

With only 52 cases of Wild Polio Virus (WPV) in 2025 and only 5 cases recorded in 2026 to date, down from the over 365,000 cases in 1984, we have the opportunity to End Polio Now, making it only the second disease to be eradicated since smallpox.

Because if polio exists somewhere, it threatens children everywhere.

Registration includes your Pull for Polio event T-shirt.

Once registered, follow the link (via the thank you page) to join our official group fundraising challenge at Raise for Rotary.

This event is running in conjunction with the Rotary Club of Dundas’ Annual Canada Day Pancake Breakfast - come early to carb up!

Link to register is here: https://forms.gle/PXykiYKrd9XzBLpY6

06/15/2025

Ode to a (3-time) World Champion.

9 days after placing second at the 2019 World Championships, showed up in Dundas for Pull for Pride. She loaded up an (at the time) unofficial World Deadlift Record and showed us first hand her heart and a taste of things to come.

She has followed up with a trifecta of World Championship Golds - in 2021, 2023 and her third, just today!

From that fateful day when I saw her at the 2017 Centrals, to her participation in Strength Camp later that year, and her two Strength Camp coaching appearances (2022&2023), I am so honoured and blessed to call her fellow lifter & friend, and to witness this evolution of a human.

No more words, just smiles and goosebumps… especially during today’s 🇨🇦 anthem.

Well done, once again Brit.

🙌❤️

06/14/2025

A few iterations of “team” from this last month 😊
I don’t know about you, but for me it’s difficult to separate what we do from who we are. And I think that is a good thing 😉

Powerlifting, Kids Lifting and Lifting up those who need it through our STamp Out Polio Rotary Club. This the intersection of Strong People Changing the World. 💪

Join us to lift on Saturdays , get your Kids Lifting on Tuesdays and Thursdays (ages 10-14) and practice the motto of everyday!

Put all three together on July 1st at the Canada Day event you need to be at: Pull for Polio 2.0 in the Dundas Driving Park!

Do Some Deadlifts.
Raise Some Funds.
Have Some Fun!

Register now via the link in my bio.

05/27/2025

Join us!

Pull for Polio 2.0 on Canada Day in the Dundas Driving Park.

Register here:

https://docs.google.com/forms/d/e/1FAIpQLSeDECCyNAiIHyUyCahw1UYHNGA9Vh_ekulcO7TWoY3aqbmbRg/viewform

03/17/2025

Every day is St. Patrick’s Day… and if has anything to do with it, there will be 📸.

A look back at a few years worth of ☘️☘️☘️☘️

03/16/2025

Kids’ Lifting …from the most recent comp to our beginnings, and everywhere in between.

I’ve got far too many photos and videos and even more memories and experiences than I’m able to share here. Here are but a few cultivated from the countless Tuesday/Thursday sessions that we’ve learned and lifted these last 5 years.

Local, Provincial, Regional and National meets, with goals and records and lifting for fun, girls and boys between the ages of 10-14 have grown in stature and strength over the years.

What a privilege to watch, coach and be a part of their lives.

Zac and Nathan had stellar days at their first of many meets:
Zac(83 Sub-J, SO) S:60/B:50/D:80
Nathan(66 Y3) S:80/B:47.5/D:122.5
💪🏆🙌

If your kids aren’t lifting, let’s get them started. Reach out to me to find out how.

01/29/2025

Saw a vid recently with and a few footballs in the Thompson’s Gym and it reminded me of the dozen or more footballs that we signed and gave away at each Strength and Training Camp.

This was just one of the cool things we did when we brought some of the strongest women in the world together for Iron Sisters.

(Forever grateful for the opportunities each of our coaches brought year after year to share their knowledge, insight and expertise with our 500+ women who participated over the years.)

Why the football? It’s “Bench thing” and aside from being the coolest one-of-a-kind momento, the purpose of the football is actually a useful and practical mobility tool for bench.

Who’s signatures do you see on this ball? And, who managed to snag a ball at one of our camps? Let me know down in the comments?

01/28/2025

Stronger in 2025: Strength Essentials for Women went down last week at Iron Valley!

My friends and fellow coaches .akins and .alpha from and I joined forces to collaborate on this one of a kind Strength Workshop designed for women.

Great to see the enthusiasm for lifting continue to grow and along with it our community of stronger women everywhere!

P.S. if you missed this, and you are wanting to join us for our next workshop, comment STRONG below and we will get you on our waiting list!

01/23/2025

A wee look at how Kids’ Lifting started in 2021, and how it’s going… year five of coaching kids ages 10-14 on all things strength, barbell, powerlifting and beyond.

Over twenty kids have participated in our program, nearly half of which have competed: locally, provincially, regionally and nationally too! We’ve even had a number of our kids participate in a deadlifting fundraiser to boot!

now has two programs: 10-12’s train on Tuesdays and Thursdays 4:30-5:30 & 12-14’s at 5:30-6:40 pm.

Do you have a kid that might benefit from learning to lift?

Our next Kids’ Lifting Workshop is on Sunday, January 26th at 10 am.
Cost is $37.
Open to all levels and experiences!

Let’s get your Kid, Lifting! 🙌

01/08/2025

How lucky are we?

I had a chance to meet these two gals about five years ago - swipe to see us at their first Provincial Championship in 2019.

Both of these gals would go on to represent Team 🇨🇦in multiple international championships, break world records and become World Champions.

WOW.

So, why wouldn’t I want to partner with these gals, to share some knowledge and grow a Stronger in 2025 community?

Join us on Sunday, January 19th as we share Strength Essentials for All Women.

For beginner and veteran gym goer alike, we will share the absolute essential strength training keys to building a an effective training program that allows you to confidently build strength and muscle to your hearts desire!

We know these essentials to be true, because we’ve done them!

From my own “30 years in the gym and on the world stage experience” to the additional decade of knowledge and experience both .alpha and .akins passionately bring, this session is designed for YOU!

We still have a handful of spots available.

You know where the link is😉 docs.google.com/forms/d/e/1FAIpQLScdcepLb5BKEK-TBXiSBmP0HbVhWs28NluNmZsPRypAfdXCOQ/viewform

Address

Old Ancaster Road
Dundas, ON
L9H3R4

Website

http://www.ironsisters.ca/

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