The Training Den Helena

Directions Website Contact the business

The Training Den Helena Building a stronger healthier community one individual at a time.

10/05/2026

Need a little extra protein in your life?
Do you have a sweet tooth?

Here's my protein bite recipe

1/2 cup of almond butter
1/2 cup of oats
1/3 cup of protein powder (banana cream)
1/3 cup of flax meal
1/4 cup of honey or maple syrup
3 tbsp of chia
Cinnamon to taste
A handful of chocolate chips

Combine roll into balls.
Refrigerate after

09/29/2026

Core exercises are some of the most valuable exercises to keep in your workout arsenal. All movement stems from your core. In Pilates, your core is called your “powerhouse” for good reason. Your core connects your upper and lower body which helps you stay ready for sport related activities and lowers fall and injury risk.
If you’re not sure what muscles are apart of that complex then you’re in luck. Re**us abdominis which is your “six pack”, internal and external obliques which help with trunk rotations, side bends and transverse plane (cross body) movements. Back muscles like multifidus which sits against your spine and help you stay upright while also protecting your spine during spinal movements. The core also includes your diaphragm which separates lungs and heart from other organs as well as pelvic floor and glutes both of which are highly impactful when it comes to low back pain and incontinence in both men and women.
Core exercises reduce pain in your back, hips and pelvis. They aid in posture and alignment of your spine as well as reduce strain on shoulders and neck. Most people have no idea that shoulder pain can actually come from core disfunction. Hip flexors are a major factor when it comes to certain shoulder injuries. If they are overactive they can pull at the shoulder cavity and pull it out of alignment.
Your core aids in activities of daily life like carrying groceries, bending or getting up and down out of a chair.
Without them you will be missing very important building blocks in a healthy sustainable future. Don’t forget get it. Here are a few exercises to get you started.

09/23/2026

The Training Den doesn’t just train women. While most of our clientele is women we serve men too. The individuals that choose to come here are all here for the same thing, to improve their health.

09/22/2026

Strength is more than just the weight you carry. It's a mindset...

09/14/2026

This is your sign to mix up your lat pull down!
Regular (shoulder-width) grip builds balanced, all-around lat width, underhand close grip shifts the focus to your lower lats and biceps for max strength, and neutral close grip gives you similar lat activation with way less shoulder stress — same machine, three totally different pulls.

09/02/2026

Bored with your core routine?
Spice it up by adding crunches 😉
Double spice it up by adding an unstable element to your crunches.
Many exercises we use with clients can be made to be more challenging when a new element is added in such as instability.
Give these variations a try and let us know which variations you found to be the most challenging and best fit for you!

08/24/2026

There is no one size fits all when it comes to movement!
Whether you prefer 1:1, a partner session or training in a small group, we like to meet you where you are!
With a variety of options, we can help you get started and keep your body moving.
Some folks dabble in a variety of options.
It’s really about finding something you enjoy and showing up feeling supported by your coach and community!

08/17/2026

My name is Kira and this is my mom.
She is 64 years old, has Rheumatoid Arthritis and Osteoporosis.
I have trained her twice a week since February, and have seen significant gains in her mobility, strength, and balance.
It is incredibly satisfying to us both to see her achieve new movements, lift more weight, and see her muscles grow!
You see, it is never too late to start moving!
Functional exercise can work wonders in every day movement as you age!
Please don’t count yourself out thinking you’re “too old to exercise!”
Let’s get you moving and feeling more confident in your abilities!!!
If you haven’t met me, Hi!
DM me here or Meadowlark Fitness if you’re interested in opening a chat about working together - I promise I don’t bite!

08/10/2026

Something each coach at The Training Den loves is stability and balance training!
We have quite the variety of tools to challenge, improve and test your stability.
Stability and balance training is for everyone.
What stability and balance training provides for all is fall prevention, better posture and joint health, injury resilience, confidence in unpredictable terrain and it supports strength gains with other movements.
Tell us your favorite stability or balance exercise!

07/30/2026

Push-ups aren’t a one size fits all!
No matter which version you start with, push-ups are hard — especially for women!
But hard doesn’t mean impossible.
It’s important to progress the movement, not the rep count.
Once the movement becomes clean, level up!

Address

1616 Lewis Street
Helena, MT
59601

Opening Hours

Monday 5am - 7pm
Tuesday 5am - 6pm
Wednesday 5am - 7pm
Thursday 5am - 7pm
Friday 5am - 7pm

Website

Alerts

Be the first to know and let us send you an email when The Training Den Helena posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to The Training Den Helena:

Shortcuts

Sponsored

Share

Category