Strength Training

Strength training is the heart and soul of what we do at Industrial Strength.  Our programs are designed for everyday people who have other life commitments: careers, families, and so on.  Regardless of if you have never set foot in a gym before or you are a competitive lifter, we have an option to take your strength to the next level.  Because we offer strength training instruction in both private coaching format (1-on-1 personal training), as well as group classes, we have an option that is right for everyone.  Come train with us and help Keep Portland Strong!

1-on-1 Private Coaching

Private coaching (often called “personal training” at other facilities) is a great choice for those who enjoy the benefits of fully customized sessions with undivided attention from the instructor.  Our expert coaches individually tailor every session to the goals, needs, and experience level of each person who trains with us. Our 1-on-1 sessions are available as a stand-alone training method, in conjunction with our group classes, and as a way to make-up absences in our On-Ramp.

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The On-Ramp course is the starting point for those entering our strength classes.  Each cycle lasts one month, and begins each calendar month. Each session will focus on developing safe & effective lifting technique as well as appropriate weight selection for the respective classes.  The first half of each month will focus on Kettlebells, and the second half of each month will focus on barbell lifts and accessory movements for Functional Strength and Strength & Conditioning.  Additionally, throughout your On-Ramp you are also encouraged to take as many Weekend Warrior, Jiu Jitsu, and Kickboxing classes as you like.  Lastly, please note that attendance in all On-Ramp classes of a particular block (such as Kettlebells) is required to be ready to participate in those respective classes afterwards; if you have scheduling concerns please contact us ahead of time.

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Kettlebell training provides the ultimate combination of effectiveness and efficiency – you will improve your strength and endurance, build muscle, and burn fat all in these 45-minute classes.  Industrial Strength’s coaching staff is the most tenured and experienced in the Portland area when it comes to kettlebell training. Tony & Mira Gracia are the only two StrongFirst Team Leaders in the greater Portland area, and all of Industrial Strength’s coaches are trained directly under their supervision (StrongFirst is the gold standard in kettlebell instruction).

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Functional Strength

The Functional Strength class blends time-tested strength and conditioning protocols with adaptations designed to enhance the safety, approachability, and effectiveness of training for today’s adult.  This class delivers a nice balance of building muscle and get stronger, burning fat and leaning out, and increasing athletic qualities like agility and power. The curriculum is scalable to most fitness levels, from those just starting out all the way to the gym-junkie – meaning as your fitness level increases, the level of the workout rises right along with you.

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Strength & Conditioning

The curriculum of the S&C class centers around the “Big Four” barbell lifts of the Deadlift, Squat, Bench Press and Military Press.  Training sessions primarily focus on barbell training, and especially lifting fairly heavy weights for low repetitions, such as a 5×5 format.  Additionally, “specialized variety” lifts are cycled into class in an effort to improve technique and strengthen weak points. Please note that the programming and curriculum of this class may not be appropriate for all goals or experience levels; during your initial appointment and On-Ramp your coach will discuss with you if this class is a good fit.

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Weightlifting Team

The Industrial Strength weightlifting team trains 5x per week and competes at both local and national meets.  The head coach of the team is Mira Gracia, who is a USAW Level 2 Advanced coach of 6 years and has earned gold medals at both Masters Nationals and Masters American Open.  Respecting the hierarchy of good movement, technique, strength and then weight is at our core. Please note that Weightlifting is not included in the On-Ramp program; if you are interested in joining the team, or just getting some 1-on-1 sessions to fine tune your technique, please contact us directly at