POWER
Strength for the body you have now. Protection for the life you want later.
Declining estrogen accelerates the loss of both muscle and bone. Loading them is how you keep them. This is training for the next thirty years, not the next six weeks.
Heavier lifting, deep core work, and intentional rest.
Power is a strength class built around what your body actually needs in your mid-30s and beyond, or at any stage marked by lower estrogen including postpartum.
We open with mobility to learn your range of motion, move into deep core and breath work that trains the pelvic floor directly, then load real weight with compound lifts and rest between sets.
The goal isn't a sweat. It's building muscle and bone density, preventing fragility, and raising your resting metabolic rate.
Dress to move and work hard.
From your mid-30s, declining estrogen speeds up the loss of muscle and bone density. Cardio doesn't stop it. Progressive resistance training is the intervention with real evidence behind it. What you lift now is deposited into how strong, stable and independent you are at 60 and 70. That's the part nobody tells you until it's urgent.
Strength seekers, movement lovers.
POWER is for anyone who wants to build strength without the monotony of a traditional gym session.
POWER is programmed around what the science shows your body needs at this stage along with deep core and pelvic floor work built into every class.
Compound lifts with rest between sets. We take breaks so you can maintain performance and find progression.
POWER gives you functional strength work — without the planning, the ego, or the silence. Music and intentional programming makes the difference.
POWER is a natural complement to FREEDOM. Different energy, different outcome.
A typical POWER class.
POWER incorporates deep core and strength training. The music drives both.
Deep core activations and breath connection.
We start with breath, and we programmed this part with a physio. The part almost every other strength class skips. We train the pelvic floor intentionally with exercises designed with a pelvic floor physio to make sure they support you at any stage.
Activate and mobilize.
We start warming up the joints, activate the key muscle groups, and get you in the rhythm of the music for today's class.
Heavier lifting.
Heavier lifting with compound movements and rest between sets. Dumbbells up to 30 lb in each hand. Building muscle and bone density, preventing fragility, and raising your resting metabolic rate. Load is what tells muscle and bone to stay. It's the piece mats and springs can't give you.
The final push.
Every POWER class ends with an Own Your Power song — a final moment of body weight driven intensity. You'll know you earned it.
Restore and stretch.
A proper cool-down targeting what worked hardest. You'll feel this class for a day or two — in a good way.
Arrive 15 minutes early.
We'll show you the space, introduce you to your Motivator, and get you set up before class starts.
Dress to move and work hard.
Lateral and ankle support matter in POWER. Cross-trainers or training shoes are ideal. Not running shoes.
You'll be doing squats, lunges, and floor work. Wear what moves with you, not against you.
Plastic or metal. You'll need it.
All equipment is provided. Towels, lockers, and showers are on us.
When POWER runs.
POWER runs multiple times a week at formation. Check the live schedule for current instructor and times.
Two ways to start.
Pick your pace. Most regulars discover they're hooked sometime during the second week.
Five formats. One studio.
Every format at Formation is music-driven and beginner-friendly. Find the one that fits where you are.
Try Power.
Start where your body is. Build for where you're going.