Programs
Each program is a block of coached sessions with a written plan between them. Pick the pace that fits your week.
Foundations
8 sessions over 4 weeks
Twice a week. The squat, hinge, press, and pull, taught one at a time.
$480$60 a session
Start foundationsStrength block
12 sessions over 6 weeks
Twice a week with a plan that adds a little weight each week.
$660$55 a session
Start strength blockCoached plus open floor
4 sessions over 4 weeks
One coached session a week to check technique, and train on your own the rest of the week.
$290Includes open floor membership
Start coached plus open floor
Prices plus HST. Programs can be paused for travel.
Drop-ins and single sessions
- Intro sessionFree45 minutes
Meet a coach, see the floor, and learn the basic lifts.
- Single coached session$7560 minutes
- Open floor drop-in$20
For lifters who already have a program.
- Program review$6045 minutes
Bring your current plan; leave with notes and a next block.
Coaches
Maya Leclair
Owner, head coach
Barbell technique for beginners and people coming back to lifting.
Book with MayaDario Mendes
Coach
Kettlebells, conditioning, and early-morning sessions.
Book with Dario
The floor
Long Bar Strength is a small gym near Victoria Park with four platforms, two racks, and a wall of kettlebells. The programs are built for people learning to lift.
Every program starts with an intro session so we can see how you move and pick weights that suit you.
Around the gym
Bells from 4 to 32 kg 
Chalk is free
Before your first session
- Start with an intro
- Every new member starts with a free intro session before a program.
- What to bring
- Flat shoes, water, and clothes you can move in. We have chalk, belts, and bars.
- Cancelling
- Move or cancel a coached session up to 12 hours ahead and it stays in your block.
- Prices
- All prices plus HST. Programs are paid at the start of the block.
Questions
I have never lifted. Is this for me?
Yes. The programs are built for beginners, and your coach picks weights for where you are now.
What happens when a program ends?
You get a written plan for the next block, and can carry on with us or train on your own on the open floor.
Can I train with a friend?
Yes. Ask about a shared session when you book your intro.
Open floor hours
- Monday to Friday
- to
- Saturday to Sunday
- to
Coached sessions by booking. Open floor for members during these hours.
Unit 4, 300 Victoria Street North, Kitchener, ON N2H 0B1519-555-0193
floor@example.com
Start with an intro session.
Book an intro session