Sthenos Athletics

10/28/2025

"Old school methodology is the modern solution for achieving true physical transformation." - Marty Gallagher

Understand that real transformation is difficult, arduous, lengthy, and intense. You need determination, grit, tenacity, and perseverance.

But the good news is there are some systems and methods that can and will transform the body, reducing body fat and building new muscle. And there is no school like old school.

09/29/2025

Strong Is the New Old

Why strength training may be the smartest thing you do after 40.

There’s a quiet revolution happening in gyms, garages, and living rooms across the country — and no, it’s not just more people finally figuring out what to do with that dusty kettlebell. It’s a fundamental shift in how we think about aging. Once seen as a slow descent into softness and surrendering to creaky joints and pill organizers, aging is now being reimagined as something far more muscular.

For decades, “fitness” for older adults meant long walks, low-fat yogurt, and maybe getting through a few holes of golf or hobbling around a park twice a week. But research now shows that strength training isn’t just for young bros with protein shakers — it’s essential for anyone who plans to age with grace, grit, and working knees.

Put simply: healthy aging is strong aging. Lifting weights — especially heavy ones — helps counter the muscle loss, brittle bones, and joint issues that too often come bundled with your AARP membership. Strength training can slow, halt, or even reverse many of aging’s least charming features. It's like Botox for your skeleton — but with better side effects, and it’ll keep you out of the “I’ve fallen and I can’t get up” commercial demographic.

And no, you don’t need to live in the gym. Just two or three well-designed workouts per week, with well-chosen barbell lifts — focusing on simple, compound movements — can keep you strong, mobile, and surprisingly smug at high school reunions.

Think of it as your physiological 401k: you invest now (in squats and deadlifts) so you can cash out later — in independence, vitality, and the ability to carry your own groceries at 85 without making a scene. It’s like saving for retirement, but with deadlifts instead of spreadsheets.

Aging is inevitable. Frailty is not. So pick up something heavy, put it down again, and repeat. Your future self will thank you — ideally with a firm handshake and excellent posture.

To get started, take advantage of our limited offer: 6 sessions for just $99!
Call Ryan @ 763-229-6665
or email @ [email protected]

05/12/2024

HAPPY MOTHER’S DAY to all you STRONG moms out there.

08/01/2023

We’re proud of athlete and excited to watch him in this year’s !

It’s rare that you find someone with as much passion and dedication to their sport as Brian. And it’s rare that you find someone who works so hard.

He’s a constant technician in his own fitness, and he’s always got a smile and determination to help others with their’s.

You deserve this Brian, and your community at home will all be cheering for you.

Good luck, and go get ‘em!

06/27/2023

Whatever your goal is, there are principles that will get you there, whatever the method.

If you’re stuck and need help, we have the guidelines to follow to help you achieve whatever goals you have, by whatever methods work best for you.

Call us for a free consultation 763-229-6665.

06/19/2023

OLYMPIC WEIGHTLIFTING CLASS!!!🏋️🏋️‍♀️
‼️Every Thursday night at 5:30pm.‼️

➡️ Come join us to learn the clean & Jerk and the Sn**ch. Have Speed AND strength!!!

06/16/2023

Rope climbs and overhead pressing. Plus some other shenanigans on a Friday morning.

05/29/2023

Murph 2023!

05/18/2023

This Memorial Day, we are opening our gym to the public for the opportunity to come and do the Murph with us!

Start time is 9am, Monday. (Memorial Day)

If you’ve ever wanted to do the Murph, or if you need a place to do it properly, or you want to meet and train with others side by side, then this is the perfect opportunity.

There is no cost to joining us for the event. All you have to do is RSVP by emailing [email protected] OR send me a message on IG.

Hope to see you there!

03/29/2023

Still looking for 5-6 people to join our Everyday Athlete camp. Get STRONG to get LEAN!

If you’re looking to strut around strength, endurance, muscle, and mobility…if you want some ACCOUNTABILITY, coaching, and a nutrition plan to help you get there, then this 6-week camp is for you.

The price goes up April 1st, so hurry! And spots are limited.

We meet Mondays and Wednesdays from 6:30pm - 7:30pm, and Saturdays from 10am to 11am.

We start April 17 and run through May 27.

Call Ryan @ 763-229-6665
Or email me @ [email protected] to get registered.

Get STRONG to get LEAN.
Make 2023 the year you stop wishing and start doing.

At Sthenos Athletics each individual fitness journey is unique. Our programs are designed for all levels of fitness. Whether you’re an absolute beginner or have had years of experience, we have a program to meet your needs and help you!

03/22/2023

JUST IN TIME FOR SUMMER!!!

Sthenos Athletics presents Strong & Lean — a six-week camp that’ll forge lean muscle, strip body fat, and regain some lost mobility.

Also, a "Do This" nutrition guide will help speed your way to your goals.

We’re looking for 10-20 men and women who are driven to reclaim their bodies and their health.

WHEN: April 17th to May 27th.

TIMES: Mondays Wednesdays and Fridays from 7:30am to 8:30am.
OR
Mondays Wednesdays and Saturdays. M/W from 6:30pm to 7:30pm, and Saturdays from 10am to 11am.

We don’t run these camps often! (Six years ago was the last one.) And if you sign up before April (by March 31), you can get a big discount!

Call or email Ryan for more details or to register.
763-229-6665
[email protected]

At Sthenos Athletics each individual fitness journey is unique. Our programs are designed for all levels of fitness. Whether you’re an absolute beginner or have had years of experience, we have a program to meet your needs and help you!