The Noke Foundations of Strength:

Class Description
Foundations of Strength is a small-group training class designed for adults with little to no experience in exercise.

This class focuses on learning basic movement patterns, building strength safely, improving balance and coordination, and developing confidence in the gym. Every session is fully coached, intentionally paced, and scaled to your individual ability—no pressure, no competition, and no prior fitness background required.

With a small class size (6–10 adults), you’ll receive individualized coaching in a supportive environment where the goal is simple: move better, get stronger, and build habits that last.

This is the starting point for adults who want to train with purpose and feel confident doing it.

Who This Class Is For
● Adults new to exercise
● Adults returning after time away
● Anyone intimidated by traditional gyms
● Those who want guidance, structure, and coaching

Who It’s NOT For
● Advanced lifters
● High-intensity bootcamp seekers
● Large, uncoached group workouts

Class Details *Subject to Change*
● Schedule: Twice per week
● Duration: 60 minutes per session
● Class Size: 6–10 adults
● Length: 8-week progression (16 total sessions)

Frequently Asked Questions
Do I need any experience to join?
No. This class is specifically designed for beginners. Everything is taught step-by-step, and exercises are adjusted to your ability.

What if I’m out of shape or worried about keeping up?
You don’t need to “get in shape” before starting. The class meets you where you are. There’s no competition and no expectation to perform at anyone else’s level.

Will I be pushed too hard?
No. The goal is progress, not exhaustion. Intensity is appropriate, controlled, and always optional. Coaching focuses on quality movement and confidence first.

What if I have aches, pains, or past injuries?
Movements are scaled and modified as needed. If something doesn’t feel right, we adjust. Communication is encouraged, and nothing is forced.

What does a typical session look like?
Each session includes:
● A guided warm-up
● Skill and movement instruction
● Strength work at an appropriate pace
● Light conditioning or movement integration
● A calm, organized finish

You’ll always know what you’re doing and why.

What should I bring?
Just wear comfortable workout clothes and bring water. All equipment is provided.

What happens after the 8 weeks?
By the end of the program, you’ll have:
● A foundation of strength and movement skill
● Confidence in the gym
● Clear next-step options (continued group training or personal coaching)