Dynamic Personal Fitness

08/21/2026

Help us welcome our newest team member Zach!………

My name is Zach Lansford I am from the small town of Carthage in Southwest Missouri. I graduated from the University of Missouri in Columbia in 2026. There I received degrees in Strength and Conditioning and another in Health and Wellness. I also had the opportunity to work with many of Mizzou’s athletic teams during the last few years as an intern on the strength and conditioning staff. My passion for coaching comes from working with motivated individuals who not only want to be stronger but want to move and feel better in their daily life. In my personal life I am a lover of all things outdoors. I enjoy hunting, fishing, snowboarding, and camping. I love the opportunity I have here at Dynamic Personal Fitness to help individuals reach their goals!

Stay Strong Everyone!

08/14/2026

FAVORITE ARM EXERCISE?

Truthfully I don’t have one. However here are two tips to grow those bi’s and tri’s…

1) Every week do as many compound exercises as possible… squat, deadlift, chin, shoulder press, barbell row, etc

2) When doing isolation work for the arms, every month change multiple variables….exercise selection, grip, angles, loads, volumes, intensities, tempos, and rest periods.

Stay Strong Everyone.

06/29/2026

“Fitness is no different than investing. The people who win are not the ones who found a secret. They are the ones who understood that small amounts, put in consistently, grow into something enormous over time.” - Arnold

Stay Strong Everyone!

06/11/2026

Start of a new heavy phase.

As I am now in my mid 50’s I don’t do as many Relative Strength phases per year as I used too. Basically every three months (so four times a year) I do four weeks of heavy intensification training. From weighted chin-ups to dips, and of course squats and deadlifts. But every muscle group needs this so even the smaller muscle groups (like biceps etc) get their opportunities to lift heavy and remain as strong as possible. Then taking a few months off of the heavy stuff and focusing again on hypertrophy keeps my joints feeling good and pain free.

Stay Strong Everyone!

06/07/2026

Weekend food prep for the week. Combination of chicken, turkey, beef, and fish to keep us fueled throughout the coming days.

Stay Strong Everyone!

05/16/2026

We're hiring! 💪

Dynamic Personal Fitness is looking for an experienced personal trainer to join our team here in Webster Groves. This is a great opportunity for the right person — you'd be inheriting an established book of 10–15 clients per week, with room to grow to 20–25 hours.

A little about us: we're a private, one-on-one studio in the Desoto Building. No contracts, no memberships, no big-box gym noise. Just proven free-weight strength training, tailored to each client. We work with everyone from young athletes to older adults focused on quality of life — and we typically only have 1-3 clients in the gym at a time.

What we're looking for:
• Experience with strength training and the main barbell lifts
• A current professional certification (NASM, NSCA, ACE, ACSM, ISSA, or equivalent)
• Current CPR/AED certification
• Personal liability insurance
• Responsible, hard-working, and a strong communicator

The details:
• $51/hour, 1099 independent contractor
• Flexible schedule — you'll have real input on your days and hours
• Must be available mornings AND evenings
• Not a fit for CrossFit-style or machine-only trainers

Know someone who'd be a great fit? Tag them below or share this post. Interested yourself? Send us a message or email [email protected] with a little about your background.

Learn more about the studio at dpf-stl.com 🏋️

Stay Strong Everyone!

Dynamic Personal Fitness of St. Louis specializes in strength training based around free weight exercises. Owned by Mike Little, located in Webster Groves, Missouri.

05/09/2026

Have a vein bulging day Everybody. Earn that weekend!

450X3

Stay Strong Everyone.

04/21/2026

Kate Lemcke, aka “DPF Deadlift Queen”, has just broke the gym record four consecutive weeks in a row. She hit 275lbs today and made it look easy. Who knows what her ceiling is. Great job Kate, we are so proud of you!

Stay Strong Everyone!!

04/14/2026

Our badling of ducks has grown to 25. Find them critiquing your form in the gym if you can.

Stay Strong Everyone!!

04/03/2026

NEW “DPF DEADLIFT QUEEN” TITLE HOLDER!!!

Our client Kate Lemcke just broke the gym’s old title record (by 10 pounds) for the deadlift hitting a solid 245lbs today! We actually don’t even start her “Heavy Phase” until next week so who knows how far she will go.

Great job Kate!!! Can’t wait to see what the future holds for you.

Stay Strong Everyone.