Tuesday 5:40pm and Wednesday 6am are the Sanctuary Strength classes, with barbells and dumbbells. People ask which is better. They do different jobs, and you need both.
Section
Dumbbells first
Every new client starts with dumbbells and kettlebells. They teach each side of the body to work on its own, they are easy to scale from 4kg to 40kg, and a mistake with a dumbbell is a small mistake. Goblet squats, dumbbell presses, rows, Romanian deadlifts: these are the movements you own before a bar goes on your back.
Then the barbell
Once the pattern is right, the barbell lets you load it properly. Back squat, deadlift, bench and overhead press are where strength really climbs, and they are coached one cue at a time. Nobody is handed a loaded bar in week one.
What a class looks like
- Warm-up and a movement of the day, taught to everyone.
- A main lift in small groups with the coach walking the gym: technique first, then load.
- Accessory work with dumbbells and kettlebells to fix the weak links.
- A short finisher. Out on time.
Beginners and lifters in the same room
Same session, different loads. The beginner goblet-squats with 8kg while the person beside them back-squats 80kg. Both are coached. That is how small groups should work.