Our Training: Coached Strength + Conditioning

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See the schedule Grab your 2-week trial

  1. PREPARE THE MIND + BODY

    Your session begins with “The Run Down”, where your coach will provide both verbal + visual cues for form details and exercise options tailored to the day’s programming. This essential component of our sessions ensures you move better, get stronger, + maintain your health.

    TM Signature Sessions: Your Coach will lead the group through a dynamic warm-up designed to prepare your mind + body for the work ahead.

    TM LIFT Sessions: Before your session, optional mobility and activation exercises are available on the screens. Once the session begins, you’ll move through an intentional Build-Up, practicing the day’s lifts with lighter or no weight to warm up the specific movement patterns you’ll be training.

  2. BUILD STRENGTH

    As part of our “Strength Forward” philosophy, we dedicate two-thirds or more of each session to building strength through simple, effective, + low-impact exercises. In our Strength Zones, we utilize a variety of equipment—including barbells, dumbbells, kettlebells, bands, plyo boxes, med balls & more—to get you STRONGER.

  3. BUILD CONDITIONING

    One-third of each session is dedicated to High Intensity Interval Training (HIIT) on the zero-impact VersaClimber. This safe, simple, + highly effective machine will have you breathless in seconds, allowing you to maximize your focus on strength training. Experience the benefits of HIIT while preserving your joints.

  4. Watch Our First-Timer Prep Video

    Be prepared for your first session!

TRAIN MOMENT

Coached Strength + Conditioning

DAYS OF THE WEEK

Swipe to learn about how we incorporate strength + conditioning

  1. MONDAY LIFT

    One Benchmark *Lift per 4-week block to track real strength progress. Built for your heaviest lift of the week with structured rest and coaching. Climb stays controlled at 60–70% to sharpen technique.

    *Mondays + Wednesdays don't share the same LIFT

  2. TWO-MINUTE TUESDAY

    Build strength endurance with fast-paced, 2-minute intervals across our 3 zones! Use any extra time to recover before jumping into the next set. With 5 sets in each segment, this session flies by while pushing you to the limit!

  3. WEDNESDAY LIFT

    One Benchmark *Lift per 4-week block to track real strength progress. Built for your heaviest lift of the week with structured rest and coaching. Climb stays controlled at 60–70% to sharpen technique.

    *Mondays + Wednesdays don't share the same LIFT

  4. DROP SET THURSDAY

    DROP SETS push your muscles to the max, boosting strength by repeating the same or similar exercises back to back with a reduced load. Along with the Strength Zones (Rig + Bench) you'll amp up the intensity with intervals in our Conditioning Zone (The Climber).

  5. Friday FIFTIES

    In our FIFTIES Sessions, your goal is to complete at least 50 total reps of targeted exercises across each of our three zones. You’ll build volume and intensity through progressive sets: 5 reps, then 10, 15, and finally a challenging 20-rep finisher. Each set pushes your endurance, strength, and focus to new levels especially as you aim to utilize the same weight through each set. Climbs will often increase in distance or duration, keeping both your mind and body fully engaged as you challenge your work capacity.

  6. SINGLE-SIDED SATURDAY

    Focus on unilateral exercises (one arm, one leg) to boost core stability, balance, and strength. Build strength that translates into everyday life and other activities—get ready to feel stronger all around!

  7. TEMPO Sunday

    Get ready to move with control and purpose! In TEMPO Sessions, we’ll slow things down with slower movements (negatives/eccentrics) and holds (isometrics) to really challenge your muscles—even with lighter weights. It’s the perfect time to fine-tune your form and mechanics while building strength!

COACHING. PROGRAMMING. COMMUNITY.

      Grab your 2-week trial

      1. Real coaching

        Coaches give weight suggestions + form adjustments all session, so you progress safely and move with confidence.

      2. Bi-weekly programming

        Full-body sessions that repeat for two weeks, so week two you add weight, reps, or sets.

      3. Monthly benchmarks

        2 Benchmark LIFTS + 1 Benchmark Climb every month. If you’re not tracking, you’re not TRAINing!

      4. Vertical pulling

        Pull-ups, chin-ups, banded pulldowns. We’ll get you your first chin-up and beyond.

      5. YOU vs. YOU

        Coaches + Community keep you accountable. Need a lighter day? Listen to your body. We get it.

      6. Post session

        Fist bumps, a cool down, then full-service locker rooms with showers, towels (varies by location) + everything you need.

      7. All levels welcome

        Beginners to pro athletes: everyone here is pushing past their COMFORT ZONE.

      TRUSTED BY YOUR COMMUNITY

      4.9–5.0 stars across 750+ Google reviews

      1. Nadia S.

        I’ve tried a ton of gyms in and outside of Chicago and can say that TM is easily my favorite. The coaches are amazing and actually coach, push you to your limits and correct your form. The workouts are efficient, I’m not checking the clock waiting to finish.

      2. Amanda Y.

        Three years ago I stepped into my first Train Moment class and never looked back! The strength training focus and supportive coaches were exactly what I had been looking for in a gym. The programming and environment has made me look forward to going to the gym and pushing myself in every class.

      3. Suzy W.

        Love the train moment program! Always a full body workout that’s challenging and building strength. Love how there’s a different focus each of the day targeting different format and muscle groups. The coaches are attentive with correct our forms and help us improve. I’ve gotten fitter and stronger since joining for 2 years.

      4. Lukas T.

        Train Moment truly is a COMMUNITY unlike any other fitness experience I’ve had living in Milwaukee all my life. … They make me WANT to get up for a 5am workout every day!

      5. Danielle E.

        By far the best group fitness classes and I have tried many. I love that it is truly strength focused. The trainers are incredible and the owners are so personable and involved which is nice to experience. 3 months in and I have noticed a change in my physique and fitness level.

      6. Andy K.

        I have been going to Train Moment now for a little over 6 months and I have loved every part of it. Each day and week has a different programming, focusing on different muscle groups, but in a way that is consistent enough for you to notice results over time. … The two week trial is definitely worth doing to see if it’s a good setup for you.