STRENGTH DEVELOPMENT · AGES 6 TO ADULT
Build Strength for Your Sport, or the Sport of Life.
You don't need to compete. Energize, Barbell Strength Training and adult classes build real strength, step by step. The coaches behind our national champions teach every class.
WHY PEOPLE TRAIN WITH US
What Do You Want From Training?
Every athlete comes for a reason. Here are the most common ones, what the research says about each, and the class that fits.
"I want my young athlete to grow strong, safely."
Supervised resistance training can build strength in young people, including before puberty. Evidence in girls is thinner. (Behringer, 2010) Research has not shown that well-designed, supervised strength training harms growth. (AAP, 2020; Malina, 2006)
BEST FIT: ENERGIZE, AGES 6-10
"I want to be stronger for my sport."
In trials of young athletes, adding well-designed resistance training to regular practice built more strength than the same practice alone, with smaller gains in jumping and sprinting. (Lesinski, 2016) The International Olympic Committee says organized sport alone does not ensure the strength athletes need. (IOC, 2015)
BEST FIT: BARBELL STRENGTH TRAINING, AGES 10-17
"I want to feel more capable."
Strength training may help young people feel more capable, especially while they keep training. (Collins, 2019; Schranz, 2014) Our coaches teach every lift step by step.
BEST FIT: ENERGIZE AND BARBELL STRENGTH TRAINING
"I want strength for everyday life."
Strength can be built at every age studied, including people in their 90s. In trials of older adults, resistance training improved strength, chair rising and walking speed. (Liu, 2009; Fiatarone, 1990) Guidelines call for strength work on 2 or more days a week. (WHO, 2020)
BEST FIT: ADULT CLASSES
"I want to stay healthy as I age."
Muscle-strengthening activity is linked to lower risk of early death in large studies. (Momma, 2022) In a trial of women past menopause with low bone mass, supervised heavy lifting and impact training improved spine bone density. (Watson, 2018) If you have a health condition, talk to your doctor first.
BEST FIT: ADULT CLASSES AND MASTERS 35+
"I've never lifted, and I don't want to get hurt."
Expert groups call for qualified coaching, technique before load, and gradual progression. (Lloyd, 2014; NSCA, 2009; AAP, 2020) That is how we teach, with a high coach-to-athlete ratio in every class.
BEST FIT: EVERY CLASS
STRENGTH DEVELOPMENT CLASSES
Three Classes, One Goal: Strength
No experience necessary, and competing is never required. Pick the class for your age, then the days that fit.
Every class is closely coached, with a high coach-to-athlete ratio.
No Athlete Should Go Without Training Because of Cost
If your household qualifies for low-income programs, we offer tuition assistance. Ask us privately at tuition@fortifiedstrength.org.
Sign Up opens PushPress, our class sign-up site.
• Class full? Join the waitlist.
• Family Membership: adults with an active youth membership get 50% off Adult Weightlifting (M/W/F plan, Tue/Thu plan).
• Training away from San Ramon? Fortified Remote: our team's programming with video feedback from our coaches, and meet-day coaching at local and national events. Ages 16+, $30/month.
CASE STUDIES
What Strength Training Has Done in Real Studies
Four studies, from young athletes to people in their 90s. Results are averages from research groups, not promises for any one person.
AGES 6-18
Stronger on Top of Practice
Across 43 studies of young athletes, mostly in team sports, those who added resistance training to their normal practice gained more strength than athletes who only practiced. (Lesinski, 2016)
CHILDREN AND TEENS
Strength Before Puberty
A review of 42 studies found that supervised resistance training built strength in children and adolescents, including those who had not yet reached puberty. (Behringer, 2010)
WOMEN PAST MENOPAUSE
Spine Bone Density
Women with low bone mass trained twice a week under supervision, with heavy lifts and impact. Their spine bone density rose 2.9%, while the comparison group lost 1.2%. (Watson, 2018)
AROUND AGE 90
Never Too Late
In one small study, 10 frail nursing-home residents aged about 90 did 8 weeks of supervised strength training. In the 9 who finished, strength rose by an average of 174% and walking speed by 48%. (Fiatarone, 1990)
WHAT BONE EXPERTS RECOMMEND
“…bone responds positively to impact activities and high intensity progressive resistance training.”
Exercise and Sports Science Australia, position statement on exercise for osteoporosis. A 2022 UK consensus statement also recommends resistance and impact exercise to build bone strength in people with osteoporosis, and finds that the benefits of activity generally outweigh the risks. If you have osteoporosis or low bone mass, talk to your doctor before you start. (ESSA, 2017; Brooke-Wavell, 2022)
MEMBER STORIES
In Our Members' Words
Parents and athletes on what training here is like.
It's been more of a community for us… she's made so many friendships and built relationships with her coaches, so to me, it's all about community. [Our daughter] has great coaches that continue to motivate her. She's grown in strength and endurance.
HAZEL, CA
Fortified Strength challenges your comfort zone. It's all about doing things that you think you are not capable of… She has a passion for lifting but it comes from the coaches… the love, the care and the amount of focus the coaches give.
PAUL, CA
[Coach Ed] helps any level that you're in, he will get you and make you comfortable and grow you… it's an amazing place!
ERAN, CA
I really like the community. I've met a lot of cool people and I look forward to hitting new PR's at Nationals!
E.Q., ATHLETE
I love how the people and coaches are always so supportive!
E.P., ATHLETE
Competing was really fun. I really like lifting in front of lots of people. It's really exciting!
R.C., ATHLETE
Parents by first name and state, athletes by initials. Cuts for length are marked with an ellipsis.
TRAINING TOGETHER
Stronger Together
Every class is coached, with a high coach-to-athlete ratio. Research on exercise groups suggests that a class that works as a team can help people keep showing up.
Most of these studies looked at exercise classes in general, not only strength training.
AGES 13-17
Teens Came to More Sessions
In school exercise clubs for 13- to 17-year-olds, where every session included strength training, leaders who used simple team-building strategies saw better attendance, though no fewer dropouts. (Bruner and Spink, 2011)
ADULTS, MOSTLY OVER 50
Better Attendance With Team-Building
In a review of 44 exercise studies, mostly of adults over 50, classes using team-building had better attendance than ordinary classes. (Burke, 2006)
AGES 65 AND OVER
Belonging Kept People Coming
In a trial of 627 adults aged 65 and over, classes designed to build belonging among similar-aged members kept people coming better than standard classes. (Beauchamp, 2018)
MOSTLY ADULTS
Coached Lifters Gained More
In trials, supervised strength training produced somewhat larger strength gains than similar training done without a coach, mostly in adults. (Fisher, 2022; Gómez-Redondo, 2024)
A Saturday class works through bodyweight drills together.
Athletes train side by side along the row of platforms.
Strength is yours to build. Here, you never build it alone.
OUR COACHES
Coaching Proven at National and International Meets
The coaches behind our national champions teach every class, from your first Energize session to the platform.
USA Weightlifting National Coach
Led by Edwin Johnson, a rank earned through athlete results. (USAW directory)
3rd-Ranked Women's Club
In USA Weightlifting's 2026 Club League, as of September 14, 2026. (USAW, 2026)
International Experience
Fortified Strength head coach of a USA Youth World Team member. A Fortified coach lifted for the United States at the 2026 Junior Pan American Championships. (USAW, 2026)
1 Coach per 7 Athletes
Our usual class ratio, closer than the NSCA's suggested 1 to 10 for junior high. (NSCA, 2017)
Senior Coach Kimberly Wiese lifting for the United States at the 2023 World Youth Championships in Durrës, Albania.
Edwin Johnson
ATHLETIC DIRECTOR
Kimberly Wiese
SENIOR COACH
Kristian Go-Williams
SENIOR COACH
Kason Luu
COACH
Stevie Majoros
JUNIOR COACH
Start Building Strength
No experience necessary, and you don't need to compete. Pick your class, and your coaches teach the rest. Cost should never keep an athlete from training. Ask about tuition assistance.
Sources
This page shares research for general information. It is not medical advice. If you have a health condition, are pregnant, or are recovering from an injury or surgery, talk to your doctor before starting a new exercise program.
American Academy of Pediatrics: Stricker PR, Faigenbaum AD, McCambridge TM (2020, reaffirmed 2024). Resistance training for children and adolescents. Pediatrics 145(6):e20201011. doi.org/10.1542/peds.2020-1011
Behringer M, et al. (2010). Effects of resistance training in children and adolescents: a meta-analysis. Pediatrics 126(5):e1199-e1210. doi.org/10.1542/peds.2010-0445
Bruner MW, Spink KS (2011). Effects of team building on exercise adherence and group task satisfaction in a youth activity setting. Group Dynamics: Theory, Research, and Practice 15(2):161-172. doi.org/10.1037/a0021257
Collins H, et al. (2019). The effect of resistance training interventions on "the self" in youth: a systematic review and meta-analysis. Sports Medicine Open 5(1):29. doi.org/10.1186/s40798-019-0205-0
Fiatarone MA, et al. (1990). High-intensity strength training in nonagenarians: effects on skeletal muscle. JAMA 263(22):3029-3034. pubmed.ncbi.nlm.nih.gov/2342214
Gómez-Redondo P, et al. (2024). Supervised versus unsupervised exercise for the improvement of physical function and well-being outcomes in older adults: a systematic review and meta-analysis of randomized controlled trials. Sports Medicine 54(7):1877-1906. doi.org/10.1007/s40279-024-02024-1
Lesinski M, et al. (2016). Effects and dose-response relationships of resistance training on physical performance in youth athletes: a systematic review and meta-analysis. British Journal of Sports Medicine 50(13):781-795. doi.org/10.1136/bjsports-2015-095497
Lloyd RS, et al. (2014). Position statement on youth resistance training: the 2014 International Consensus. British Journal of Sports Medicine 48(7):498-505. doi.org/10.1136/bjsports-2013-092952
Momma H, et al. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine 56(13):755-763. doi.org/10.1136/bjsports-2021-105061
National Strength and Conditioning Association (2017). NSCA strength and conditioning professional standards and guidelines. Strength and Conditioning Journal 39(6):1-24. doi.org/10.1519/SSC.0000000000000348
USA Weightlifting (2026). Club League standings as of September 14, 2026. Standings (PDF)
USA Weightlifting (2026). Post on the 2026 Junior Pan American Championships team. instagram.com/usa_weightlifting
World Health Organization: Bull FC, et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine 54(24):1451-1462. doi.org/10.1136/bjsports-2020-102955
Beauchamp MR, et al. (2018). Group-based physical activity for older adults (GOAL) randomized controlled trial: exercise adherence outcomes. Health Psychology 37(5):451-461. doi.org/10.1037/hea0000615
Brooke-Wavell K, et al. (2022). Strong, steady and straight: UK consensus statement on physical activity and exercise for osteoporosis. British Journal of Sports Medicine 56(15):837-846. doi.org/10.1136/bjsports-2021-104634
Burke SM, et al. (2006). Group versus individual approach? A meta-analysis of the effectiveness of interventions to promote physical activity. Sport & Exercise Psychology Review 2(1). Summarized in Burke SM, Carron AV, Shapcott KM (2008). Cohesion in exercise groups: an overview. International Review of Sport and Exercise Psychology 1(2):107-123. doi.org/10.1080/17509840802227065
Exercise and Sports Science Australia: Beck BR, Daly RM, Singh MA, Taaffe DR (2017). Exercise and Sports Science Australia (ESSA) position statement on exercise prescription for the prevention and management of osteoporosis. Journal of Science and Medicine in Sport 20(5):438-445. doi.org/10.1016/j.jsams.2016.10.001
Fisher JP, et al. (2022). The role of supervision in resistance training; an exploratory systematic review and meta-analysis. International Journal of Strength and Conditioning 2(1). doi.org/10.47206/ijsc.v2i1.101
International Olympic Committee: Bergeron MF, et al. (2015). International Olympic Committee consensus statement on youth athletic development. British Journal of Sports Medicine 49(13):843-851. doi.org/10.1136/bjsports-2015-094962
Liu CJ, Latham NK (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews (3):CD002759. doi.org/10.1002/14651858.CD002759.pub2
Malina RM (2006). Weight training in youth: growth, maturation, and safety; an evidence-based review. Clinical Journal of Sport Medicine 16(6):478-487. doi.org/10.1097/01.jsm.0000248843.31874.be
National Strength and Conditioning Association: Faigenbaum AD, et al. (2009). Youth resistance training: updated position statement paper from the NSCA. Journal of Strength and Conditioning Research 23(5 Suppl):S60-S79. doi.org/10.1519/JSC.0b013e31819df407
Schranz N, et al. (2014). Can resistance training change the strength, body composition and self-concept of overweight and obese adolescent males? A randomised controlled trial. British Journal of Sports Medicine 48(20):1482-1488. doi.org/10.1136/bjsports-2013-092209
USA Weightlifting. Public coach directory. usaweightlifting.sport80.com
Watson SL, et al. (2018). High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: the LIFTMOR randomized controlled trial. Journal of Bone and Mineral Research 33(2):211-220. Erratum: 34(3):572, 2019. doi.org/10.1002/jbmr.3284