Falcon Fitness Center

Falcon Fitness Center The Falcon Fitness Center’s mission is to make fitness accessible to all individuals. We also offer exercise classes! Day, month & annual memberships available.

Our clean 14,000 sq ft facility has a wide array of aerobic, strength, and adaptive equipment.

Sleep is one of those things that can be easy to push down the priority list when life gets busy, but sleep matters thr...
09/07/2026



Sleep is one of those things that can be easy to push down the priority list when life gets busy, but sleep matters throughout our entire lives.

Our sleep needs change as we age. Children and teenagers generally need more sleep than adults, while older adults may experience changes in their sleep patterns. Athletes may also have greater sleep demands because of the physical and recovery demands of training.

Sleep supports learning, attention, mental well-being, recovery, and physical performance. On the other hand, getting too little sleep can contribute to fatigue and negatively affect physical and mental performance.

Sleep doesn't look exactly the same for everyone, and it doesn't stay the same throughout our lives. But its importance doesn't go away.

How much sleep do you usually aim for each night?

Source: de Mello et al., Sleep and performance across the lifespan: What is known about athlete requirements from children to adults and future direction: a narrative review (2025).

09/04/2026



Training for power doesn't mean you need to add another day to your workout schedule or completely change the way you exercise.

There are simple ways to work power into the routines you already have. You might add an appropriate jump, a medicine ball throw, or another movement that allows you to produce force quickly and with intent.

The important part is finding an exercise and level of challenge that fits you. Your training doesn't have to look like someone else's to be effective.

A little variety within the routine you're already following can go a long way.

What is one way you could add a little more power to your current routine?

09/02/2026

Power isn’t just for athletes. It’s something we can all train, no matter our age, experience, or fitness level.

Power is the ability to produce force quickly, and it plays a role in everyday life. Getting up from a chair, climbing stairs, catching yourself when you lose your balance, or keeping up with the activities you enjoy all require some level of power.

The best part? Training for power can look different for everyone. There are ways to challenge yourself that fit your body, your abilities, and your goals.

At the Falcon Fitness Center, we believe fitness should help you feel stronger and more confident in the things that you do every day.

Power is for everyone!💪

Power training isn't just for athletes.When we hear "power training," it's easy to picture athletes jumping, sprinting, ...
08/31/2026

Power training isn't just for athletes.

When we hear "power training," it's easy to picture athletes jumping, sprinting, or moving heavy weights quickly. But the ability to produce force quickly is also an important part of maintaining physical performance and independence throughout adulthood.

That's one of the reasons the 2026 American College of Sports Medicine (ACSM) position stand on resistance training caught our attention.

The position stand reviewed the evidence on resistance training in healthy adults. One of its key findings is that power can be improved through resistance training, with power-focused training generally using moderate loads and an intentional, fast lifting phase.

Power training doesn't have to look the same for everyone.

A loaded jump squat, a box jump, or a fast sit-to-stand can all represent very different levels of challenge. The "right" exercise depends on the individual, their ability, experience, goals, and needs.

Whether you're an experienced athlete, someone getting back into exercise, or simply looking to stay strong and capable as you age, power training has a place in your routine.

Tell us how you incorporate "power" into your routine in the comments:

Source: American College of Sports Medicine. “Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews.” Medicine & Science in Sports & Exercise, 2026.

08/28/2026

Sometimes the machine you want to use is already taken and that’s okay.

You don’t have to wait around completely change your workout simply re-order your exercises and come back to that machine later.

Being flexible with your workout can help you stay consistent and keep moving toward your goals.

Remember: your workout is a plan, not a rulebook.

Sometimes life changes bring excitement, sometimes they bring uncertainty, and sometimes they bring a little of both.May...
08/26/2026

Sometimes life changes bring excitement, sometimes they bring uncertainty, and sometimes they bring a little of both.

Maybe it’s a new semester, a new job, a new routine, a change in relationships, or simply a season of life that looks different than the one before it. These changes can be good, but that doesn't mean every day will feel easy.

This weekend, I was reminded of that while working Penn State Hershey's Adaptive Rec Fest. Dane gave me this bracelet with one of his favorite sayings:

“Don’t let the hard days win.”

There will be days when your workout doesn't go as planned, your routine gets disrupted, or you simply don't feel like you have everything together. That's okay. Give yourself some room to adjust, lean on the people around you, and keep moving forward. One difficult day doesn't define the season you're in.

Whatever this next chapter looks like for you, we're glad you're part of the Falcon Family.

It’s going to feel a little different around the Falcon Fitness Center this week. 😊As our students return to campus, the...
08/24/2026

It’s going to feel a little different around the Falcon Fitness Center this week. 😊

As our students return to campus, the gym will be busier and there will be a little more energy throughout the building. If you’ve enjoyed the quieter pace of summer, we know that change can take a little getting used to.

But a busy gym also means more people to meet, more opportunities to work in with someone, and a chance to be part of the community that makes the Falcon Fitness Center what it is.

A few reminders as we head into the semester:

• Be willing to share equipment.
• If someone is using what you need, ask if you can work in.
• Be flexible with your workout as there’s usually another way to train the same movement.
• And most importantly, be welcoming. You never know when a quick hello might turn into a new gym friend.

Whether you've been with us all summer or you're just coming back to campus, we're glad you're here.

Welcome back, Falcons! We’re looking forward to a great semester together. 💙

Protein Balls We talked about food as fuel this week, so we figured we’d give you a quick and easy snack that includes c...
08/21/2026

Protein Balls

We talked about food as fuel this week, so we figured we’d give you a quick and easy snack that includes carbs, fats, and protein.

Here’s the recipe:

Ingredients:
1 cup old fashioned rolled oats
1/4 cup mini chocolate chips
1/3 cup chocolate protein powder
1/2 cups peanut butter
3 Tablespoons honey

Directions:
Add all ingredients to a bowl
Mix ingredients with a spoon
Once ingredients are mixed, use your hands to form the mixture into balls
Place rolled balls into a container and store in the fridge

We hope you enjoy this simple snack!

08/19/2026



Good food, good conversation and a little nutrition education along the way.

That's what our Meal PREP nights are all about.

We head to the Nutrition and Dietetics Lab on campus, where 16–20 members of our community come together for an evening of cooking and learning.

We provide the recipe and ingredients, and everyone helps prepare the meal. Once the cooking is finished, we share what we've made and sit down together for a short educational presentation on a popular nutrition topic.

It's a pretty simple idea: learn something new, try a new recipe, and enjoy a meal with other members of the Falcon Fitness Center community.

We're planning the next one soon!

What's your favorite part of a night like this; the cooking, trying a new recipe, or sitting down together afterward?

Address

1 College Avenue
Grantham, PA
17055

Opening Hours

Monday 6am - 11pm
Tuesday 6am - 11pm
Wednesday 6am - 11pm
Thursday 6am - 11pm
Friday 6am - 8pm
Saturday 8am - 8pm
Sunday 1pm - 11pm

Telephone

+17177961800

Website

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