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. Whether you’re a competitive lifter, or you’ve never set foot in a gym before—we have an option to take your strength to the next level. Because we offer strength training instruction in both group class and 1-on-1 personal training formats, we have an option that is right for everyone. Come train with us and help Keep Portland Strong!

Strategy Session

In order to best serve you, we start your strength training journey with a “Strategy Session.” This 60-minute appointment will help us understand where you are coming from, what challenges you have faced (and might be facing) with your fitness and strength training, what goals you have, and it will allow us to plan out the best way to help you achieve them. Your session will start with a few mobility screens and movement assessments so that we can evaluate how you move and what exercises you are ready for. Next, we will take you through a full body strength training workout that we will scale to your level … after all, you did come to us because you want to get stronger, so we may as well start training from day one! At the end of the session we will go over your results, and based on how everything went we will make a recommendation as to if you should continue with personal training, join our next On-Ramp cycle for group classes, or a combination of the two.


1-on-1 Personal Training

Personal training 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.



After you have completed your Strategy Session the On-Ramp course is often the next step before joining our Kettlebell and/or Strength & Conditioning classes. Each cycle lasts one month, and begins each calendar month – think about it like grade school where your entire class starts together in the fall and finishes together in the spring, and you go through everything together as a group. Each session will focus on developing safe & effective lifting technique, determining appropriate weights for each exercise, and usually ends with a short workout. Additionally, throughout your On-Ramp you are encouraged to take as many Jiu Jitsu and Kickboxing classes as you like. Lastly, please note that the On-Ramp curriculum is organized sequentially and is intended for you to participate in every class (usually eight 90-min classes per cycle); if you have scheduling concerns please contact us ahead of time.

get started


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).

View Schedule

Strength & Conditioning

The Strength & Conditioning class blends time-tested strength and conditioning protocols with adaptations designed to enhance the effectiveness, safety, and approachability 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.

View Schedule


Our Weekend Warrior class is a great way to start your Saturday off with a good sweat! This class is offered at 9:00 AM on Saturday mornings and includes various athletic movements like agility ladders, box jumps, and medicine ball throws, along with challenging interval training protocols with exercises like bike sprints, Bulgarian Bag spins, and more!

This is the only strength training class we offer that is available to non-members; if you would like to jump in please enroll with the links below. You can even watch a free tutorial on how to do Bulgarian Bag spins if they are a new movement for you!


Weightlifting Team

The Industrial Strength weightlifting program consists of recreational and competitive lifters. Most of our team compete at both local Oregon LWC and national USAW meets. The head coach of the team is Mira Gracia, who is a USAW Level 2 Advanced coach of 7 years and has earned gold medals at both Masters Nationals and Masters American Open Championships. 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, and participation in the Weightlifting program requires A) approval before joining, and B) a separate membership that does not include access to any of our other classes.

If you are interested in joining the program, or just getting some 1-on-1 sessions to fine tune your technique, please contact us directly at


Ready to know more?

Click the link below to learn more about our introductory offers, pricing, and what it’s like to start training at Industrial Strength.

Learn More