Programs
All programs begin with a Movement & Strength Assessment to establish an informed starting point.
Seven programs, each built around a different training focus and goal. The assessment tells us where you are — from there, we pick the program that fits and build from it.
Assessment findings help guide program selection, but the final starting point is determined collaboratively based on goals, readiness, and personal preference.
Forge Foundations
For anyone newer to structured training or returning to it after time away. Building the core movement patterns — squat, hinge, push, pull, carry — done well and repeatably, plus the habits and confidence that make training sustainable.
3 days per week recommended
Good fit if you:
are new to structured strength training
are returning to training after a significant break
want to build solid movement fundamentals and habits — whether as a launching point or a long-term home
Forge Independence
For anyone whose goal is staying capable — steady on your feet, confident moving through daily life, and able to keep doing the things you love without it getting harder over time. Strength training with balance, coordination, and control built in alongside the lifting, not separate from it.
2–3 days per week recommended
Good fit if you:
want training that directly addresses balance and steadiness, not just strength
are focused on long-term capability — keeping up with activities, family, travel, and daily life as the years go on
want strength training that also builds the coordination and control that support everyday movement
Forge Movement
For anyone whose current priority is moving better — more range of motion, less stiffness, more control in everyday life and in training. Still strength-based training, not stretching or mat work — programmed around movement quality as the goal, not a side effect.
2–3 days per week
Good fit if you:
deal with persistent stiffness, tightness, or limited range of motion
want training that builds strength through full ranges of motion, not just heavier numbers
are new to structured training and want a lower-intensity entry point, or are experienced and addressing a specific mobility limitation
For times when life is asking more of you than usual — high stress, poor sleep, a packed schedule, or easing back in after time off. Training that flexes around what's already on your plate instead of adding to it: lower intensity, lower volume, but still consistent.
Flexible frequency, typically 2–3 days per week
Forge Anchor
Good fit if you:
are dealing with ongoing stress, fatigue, or a demanding stretch of life
want to stay consistent without adding to your overall load
are easing back into training after time off, illness, or a rough patch
Forge Strength
Progressive strength training built around the major movement patterns — squat, hinge, push, pull, carry. Each cycle adds load and refines execution, building strength that carries over into everyday life and the activities you care about.
3–4 days per week recommended
Good fit if you:
have basic movement competency (from Foundations or elsewhere) and want to build strength from there
want measurable, repeatable strength gains over time
want strength that translates to daily life and the activities you do — not just the number on the bar
Forge Growth
For anyone whose focus is building muscle — more size, more shape, a body that looks the way you want it to. High-volume hypertrophy training structured around managed progression and recovery so gains keep coming without grinding down your joints.
4–5 days per week recommended
Good fit if you:
have consistent lifting experience and can train 4–5 days per week
want a structured, long-term hypertrophy focus
are looking to build muscle as the goal itself — not a phase on the way to something else
Forge Iron
Pure-strength training for lifters who want the number on the bar to go up. Lower reps, heavier loads, and programming built around how raw strength develops over time — distinct from Forge Strength, which is about overall capacity and durability.
3–4 days per week recommended
Good fit if you:
have a base level of training experience and want strength itself to be the primary goal
want lower-rep, heavier-load programming built around long-term strength progression
are coming from Forge Growth (or anywhere else) and want to shift focus toward getting stronger — not a required next step, just a common one
Pricing
Movement & Strength Assessment — $100 Every coaching relationship starts here. The assessment covers health history, movement screening, and strength baselines — and takes roughly 60–90 minutes. The $100 fee is applied toward your first month of coaching when you enroll.
Independent Coaching — $199/month Program design built around your assessment, plus one in-person check-in per month to review form, adjust loading, and update programming. Email and text access between sessions.
Guided Coaching — $349/month Program design plus two in-person sessions per month for movement review, technique work, and real-time programming adjustments. Email and text access between sessions.
Development Coaching — $499/month Program design plus four in-person sessions per month for clients who are newer to training or need more hands-on movement instruction. Focused on building foundational strength, movement quality, and training confidence. Email and text access between sessions.
Session Packages
Prefer to start without a monthly commitment? Session packages are available for clients who want periodic coaching without enrolling in a tier.
4 sessions — $380
8 sessions — $720
12 sessions — $1,020
Mobile Coaching
Available as an Add-On
All coaching tiers are available as in-home or on-site sessions for clients within the primary Boulder County corridor. Contact FSL if your location is not listed to confirm availability.
Boulder, Lafayette, Louisville, Erie, Broomfield, Westminster, Arvada — $50/session
Longmont — $85/session
Everything else — not listed, inquiry only
All programs begin with a Movement & Strength Assessment to establish an appropriate starting point.