Back Alley Fitness

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Back Alley Fitness We believe no one should go through life without knowing the strength and beauty that their body is capable of.

At Back Alley we offer elite training for everyday people! at Back Alley Fitness we promote health and fitness as a lifestyle and we want you to reach your goals in a safe, effective, and efficient manner. we accommodate all fitness levels and can work with most rehabilitated injuries. we offer open gym memberships, group fitness classes for males and females, bootcamp challenges, personal/small group training, and sport conditioning. so tell us what your goal is and we can start helping you reach it today!

Have a wonderful weekend of family, friends, food, and maybe some fitness if you join us for Saturday F.I.T class or use...
10/10/2026

Have a wonderful weekend of family, friends, food, and maybe some fitness if you join us for Saturday F.I.T class or use your 24h access key fob!

Remember there are no classes, office hours or childminding on Monday October 12th. We are giving our fantastic team a much deserved day off!

10/07/2026

Sleep is not just about the quantity. Quality matters too!

Here are a few simple habits/tools you can use to create a Power Down Routine that works for you!

Don’t try and start all of them at once. Choose 2-3 that you may actually be able to implement and start there@and see how they feel!

Now, get to bed!

10/02/2026

Not sure what weight you should be using? Stop guessing. 👇
Try using Reps in Reserve (RIR).

RIR is simply how many GOOD reps you think you could still perform when you finish your set.

If your program calls for 10 reps at 2-3 RIR, choose a weight where rep 10 feels challenging but you probably could have done about 2 or 3 more reps with good form.

Finish 10 and feel like you could’ve done 6 more? ➡️ Too light.
Finish 10 and there’s absolutely no chance you could do another? ➡️ You’re closer to 0 RIR.

The goal isn’t to make every set as heavy as possible. It’s to choose a weight that makes the prescribed reps appropriately challenging.

Your rep range tells you how many reps to do.
Your RIR helps you figure out how heavy to go. 💪

09/28/2026

This week, we’re shifting the focus from how our bodies LOOK to what our bodies can DO. 💪

Strength training isn’t just about building muscle or changing your physique.

It’s about carrying the groceries. Picking up your kids. Getting off the floor. Moving something heavy. Staying capable as you get older. And realizing that something that used to feel heavy… doesn’t anymore.

There’s something pretty powerful about training to take up more space, lift more weight and become MORE capable instead of always exercising to make ourselves smaller.

This week’s Fall 6 habit: 2 full-body strength workouts.

Let’s see what those bodies can DO. 💪

Address

530 4th Avenue NE
Medicine Hat, AB
T1A6B3

Opening Hours

Monday 9am - 11am
4pm - 7pm
Tuesday 9am - 11am
4pm - 7pm
Wednesday 9am - 11am
Thursday 9am - 11am
4pm - 7pm
Saturday 9am - 10am

Telephone

+14035277172

Website

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