Super simple! Just click get started anywhere here on the page to book your free Discovery Session. You'll get to tour the gym and we will chat about your current situation, your desired situation to see if we can help and if we are good fit for each other.

We are locally owned and purpose built to make an impact on the health and happiness in Columbia and the surrounding area. You’re not just a number here, everyone knows your name. We’re a community of like-minded people that wants you to show up and supports each other on this journey to live better lives – with no judgement or criticism along the way!

We start with a Discovery Session where we get to know your unique background, goals, and current situation. Based on this personalized insight, we work together to find the program that best suits your needs, ensuring you feel confident and supported every step of the way.

Nope! Most of our members start just like you. We assess each new member's fitness level and tailor our programs accordingly. Whether you choose team training, semi-private sessions, or one-on-one coaching, our workouts are scaled to accommodate every level. As you progress, you can take on more challenging variants of the workouts at your own pace and with the guidance of our expert coaches.

When you start with Bird Strength, your fitness level will improve quickly, often as quickly as 2 weeks and even more so in the first 30 days. The key to see results is consistency and commitment over time so that’s why we recommend 2-4 classes per week as a start!

Each session, whether it's team training, semi-private, or one-on-one, is led by our qualified coaches.

Team Training:

We start with a group-led warm-up to activate the muscles for the workout. The coach will then brief the entire group on the workout, movements, and proper form. During the workout, the coach provides guidance and instruction. We finish with a group cool-down and mobility work to enhance recovery.

Semi-Private and One-on-One Training:

These sessions are individualized. You'll begin with a warm-up tailored to your specific situation. The coach will guide you through the workout adjusting as needed to suit your fitness level and minimize injury risk. The session concludes with a custom cool-down and mobility work to ensure optimal recovery.

No matter the format, you can expect comprehensive support and expert instruction to help you achieve your best.

Our semi-private training offers a personalized experience in a small group setting, with up to six participants per session. Here’s how it works:

Personal Assessment:

We begin with an individual assessment to understand your fitness level, goals, and any specific needs or limitations.

Customized Programming:

While the group follows a core workout plan, our coaches tailor each session to meet your unique needs. This means modifying exercises and intensities to ensure everyone is challenged appropriately and safely.

Expert Guidance:

During each session, our coaches provide hands-on guidance, ensuring you perform exercises correctly and safely. They’ll make ongoing adjustments to keep you progressing.

Supportive Environment:

You’ll benefit from the camaraderie and motivation of a small group, while still receiving individualized attention. This blend helps you stay motivated and accountable.

Progress Tracking:

We continuously monitor your progress and make adjustments to your program to ensure you’re consistently challenged and making strides towards your goals.

Our semi-private training provides the best of both worlds: personalized attention for your unique body and a supportive community to boot!

We offer an exciting, challenging and constantly varied programming which keeps it fun!

Some days are more strength focused where we focus on lifts. Movements like barbell squats, deadlifts, overhead press, kettlebell swings and occasionally olympics lifts will be included. Other days, we may focus more on cardio & conditioning with rowers, running, and bikes. (Can't do one of those? Don't Worry! We always have substitutions available for every move!) Some days are focused on body weight movements like pushups, sit-ups, and pull-ups. Some days are a mix of everything!

Workouts are published in advance so you know what to expect each day.

The ideal frequency depends on your program and fitness level. For beginners, starting with 2-4 sessions per week is great to see results and adjust to the routine. Semi-private training typically involves 2-3 sessions per week, while team training participants often attend 3-5 times per week. Remember to allow yourself recovery days, especially at the beginning. As you progress, you can gradually increase your sessions to maximize your results.

Yes! We offer comprehensive nutrition programs to help you eat right and optimize your energy levels. Additionally, we provide guidance on proper recovery techniques, including breathwork and sleep strategies, to ensure you get the best results from your efforts.