Iron Horse Athletic Club

05/28/2026

Common mistakes people make when trying to grow glutes:Spending too much time on hip thrusts and b***y bands while neglecting other compound lifts and progressive overload. Hip thrusts and bands are great tools, but they should complement your training, not make up most of it.Squats, deadlifts, RDLs, step ups, lunges, etc. should still be the foundation of your training.Not eating enough.You cannot grow glutes in a calorie deficit. If your goal is growth, you need to be eating at maintenance or above.Training frequency.You can train your glutes more than once a week. More quality volume throughout the week is usually more effective than destroying them once a week.Join now and get a free trial of our app which includes a glute focused workout. You also get a free workout with one of our qualified personal trainers.

05/25/2026

You don’t need a new workout plan every week.You need to get really good at a few movements and stick with them long enough to actually progress. Add a rep. Add a little weight. Add a set. Keep it simple and repeat it for weeks, even months.That’s how you build real results.Need help knowing what to do? Try our app free for a month.

05/22/2026

05/13/2026

Thank you to everyone who voted us Bitterroot’s Best Gym for the 12th year in a row. We appreciate the support and never take it for granted.

A lot of work goes into keeping this place running the way we believe it should — clean, well maintained, and focused on giving our community of members the best space possible to improve their health and achieve their fitness goals.
Thank you to our staff, trainers, instructors, and especially our members who continue to support us year after year. We appreciate all of you.

Bitterroots Best 2026:

More than just a gym — everything you need in one place.

• Free workout with a personal trainer
• Unlimited classes included with every membership
• Extensive free weight and cardio areas
• 24-hour access
• Hybrid red light tanning bed

We also offer membership options to fit every lifestyle — including our premier Executive Membership featuring:

• Private locker room
• Unlimited tanning
• Sauna + steam room access
• Personal locker
• Laundry service
• Post-workout amenities

04/25/2026

Pull-ups and chin-ups are one of the most honest tests of upper-body strength… and it’s exactly why so few women can do a strict rep.

Not because women “can’t.”
Because most women were never taught to train upper body hard, consistently, and progressively.

A strict rep takes:
✅ Grip strength
✅ Back + biceps strength
✅ Shoulder stability
✅ Core control
✅ Strength-to-bodyweight (the part that exposes weak links fast)

And the best part? It’s 100% trainable.

If you can’t do one yet, start here:
✅ Dead hangs
✅ Scap pulls
✅ Assisted chin-ups
✅ Slow negatives
✅ Practice weekly

Want your first strict rep (or to add more)?
DM “CHINUP” or ask a coach at Iron Horse to build your progression.

04/09/2026

Recovery isn’t the thing you do when you’re tired — it’s part of the program.

Because progress doesn’t happen in the hour you train.
It happens in the hours after.

✅ Muscles rebuild when you rest
✅ Strength shows up when you sleep
✅ Energy comes back when you fuel
✅ Consistency gets easier when you recover on purpose

If you’re sore all the time, exhausted, and chasing workouts harder and harder… it’s not “grind mentality.” It’s a recovery problem.

Train hard, then recover like it matters—because it does.

Need help balancing training + recovery so you can actually see results? Come train with us at Iron Horse.

03/27/2026

Thanks to the incredible support of our members and community, Iron Horse Athletic Club has been nominated in this year’s Bitterroot’s Best in the following categories:

🏆 Best Gym (Beauty & Fitness)
24-hour access, a clean and well-maintained facility, updated equipment, and great classes—plus memberships to suit every goal and lifestyle!

🏆 Best Personal Trainer (People)
June Jessop, Justen Zimmerman, and Teddy Koburi
Our trainers are experienced, knowledgeable, and ready to help you reach whatever fitness goals you have.

🏆 Best Tanning Salon (Beauty & Fitness)
Come check out our new hybrid tanning bed with red light therapy!
Packages are available for both members and non-members.

🏆 Best Weight Loss Center (Health & Wellness)
If weight loss is your goal, we’ve got you covered. From personalized support to tools like macro tracking and a built-in recipe library in the Iron Horse App, we’re here to help guide your journey every step of the way.

We truly appreciate your continued support—it means everything to us!
Don’t forget: you can vote every day!

03/25/2026

Lifting heavy things isn’t just a “gym goal.”
It’s one of the best ways to keep your body mobile, strong, and capable as you age.

Because strength is what protects your freedom.

✅ Strong legs make stairs, getting off the floor, and carrying things feel easy
✅ Strong hips and glutes support your back and help you move without pain
✅ Strong core = better balance and fewer falls
✅ Loading your joints through full range builds real mobility you can use
✅ Muscle is your longevity insurance policy

Mobility isn’t just stretching.
It’s having the strength to control your body through the range you have.

Train now so future-you can keep doing life without negotiating with your knees, back, or energy.

Want a plan that helps you lift heavy safely and keep moving well for the long haul?
DM “STRONG” or come see us at Iron Horse.

03/20/2026

Your daily reminder: the “eat less, do more” era is overrated.

If you want a body that looks athletic, feels strong, and actually holds up in real life… you’re going to need two things:
food + challenging weights.

Because under-fueling isn’t just “discipline.” It’s how people get stuck.

When you’re not eating enough, here’s what usually happens:
🔗 You spin your wheels instead of changing body composition
🔗 Cravings get louder (and binges feel inevitable)
🔗 Training feels harder than it should
🔗 Progress stalls and your metabolism adapts downward
🔗 Future fat loss becomes way harder than it needs to be

Signs you might be under-eating for your activity level:
🔗 Irritable or “hangry” most days
🔗 Low energy, dragging through workouts
🔗 Constant soreness that never improves
🔗 You can’t add reps or weight week to week
🔗 Intense cravings, especially at night
🔗 Dizzy on cardio machines
🔗 Puffy/fluffy midsection + low muscle definition
🔗 PMS that takes you out

If you’re nodding along… you don’t need another random workout.
You need a better plan.

Reverse dieting + lifting heavy changes everything.
Not overnight, but fast enough that you’ll feel it in weeks and you’ll know in a month you made the right call.

Want help setting your calories, protein, and training so you stop guessing?
DM “FUEL” and we’ll get you started.

03/13/2026

This TikTok is a great start if you’re trying a new exercise safely—but it can’t see what you are doing in real time.

Because here’s the truth: most injuries don’t happen because the exercise is “bad.”
They happen because of small things you can’t feel yet:
1. your setup is off by an inch
2. you’re compensating on one side
3. the load is too heavy too soon
4. your form breaks down right when you get tired

An in-person trainer can catch those details instantly, cue you on the spot, and tailor the movement to your body, history, and goals—so you’re not just avoiding damage… you’re actually getting the best results.

If you’re ready to try new lifts the smart way, come train with us at Iron Horse. We’ll teach you the technique, progress it safely, and keep you moving for the long haul.