Strength Training

We provide both strength training classes and toning classes. Both types of classes are essential in muscle building, muscle sculpting and building bone density. Our certified instructors will teach you the correct form in free weights, resistance tubing, weight lifting machines, and the resistaball workouts. Building muscles is an important part of your overall health and fitness regime as muscles speed up metabolism and burn more calories.

Our core classes will tone and strengthen your abdominals and back. We offer a short abs class as well as ABT’s (abs/butts/thighs); one of our most popular classes. Another tone and strengthening class is Pilates. Our Pilates class is designed for beginning to intermediate students and it truly targets the core muscles.

Personal training sessions are also available for those who desire a more one-on-one approach.

Strength/Toning Training (30-40 minutes)

    Free Weight Intervals - A timed cardio class using the step, resistaball and free weights.

•    Free Weight Workout - Designed for the participant who is interested in full body toning.  The class involves the use of free weights to sculpt muscles to provide great workout from head to toe.  

•    Go Heavy or Go Home - Strength class that uses free weights and traditional strength exercises to help build strength for the total body.

•    Lower Body Blast - A non-cardio leg toning class using free weights and body resistance tubes.  

•    Roll and Release - Release tension in your muscles and soft tissue by using roller and pressure point therapy to massage away knots and tightness.  The techniques used will also promotoe flexibility, circulation and even healing!

•    Tubing Toning - Tubes used to do resistance exercises, alternating between lower and upper body. 

•    Upper Body Blast - A non-cardio, upper body toning class using free weights.


Core Training (30 minutes) 

    ABT'S (Abs, Butts and Thighs) - Floorwork consisting of excercises designed to tone your abdominals, lower back, buttocks and thigh muscles.

•    Ball Core and More - Ab class using both the stability ball and Pilates ball.

•    Booty Bootcamp - A whole class focusing on strengthening the core and glute muscle.

•    Butts 'n' Guts - A class that focuses on glute, abdominal strength and toning.  Isolation and multi-muscle exercises are used to demand the most muscle recruitment possible so that you may build and tone muscles in these two very important core areas of your body.         

•    Core and More - Working core muscles and legs using a chair in seated and standing positions.

•    Core Works - Hit all your core muscles!  This class will strenghten all the muscles in your core in different ways.  It includes many non-traditional but very functional movements and exercises.  This class will strenghten the muscles you need to help prevent injuries and pain due to a weak core, as well as enhance other total body movements.

    Hula Hooping - A core based class with a fun twist.   

•    Hula Hooping Hoedown - A hoot n' holler of a fun hula time.  Using weighted hula hoops for body core control and upper and lower body strenghtening.  Class includes cardio and dance to some foot stomping good tunes.

•    Pilates - Beginning instruction on basic Pilates floor moves with a focus on breathing and strengthening the core muscles.

•    Resistaball Stability - This class uses large rubber balls; a workout device used to improve balance, core strength and toning.



  • Strength and Toning Classes at TFSPA
  • Strength and Toning Classes at TFSPA
  • Strength and Toning Classes at TFSPA

Personal Training

One-on-one and semi-private training sessions are available with our certified personal trainers.  The cost for private sessions are $35 for ½ hour, and $60 for an hour. The cost for a shared session with two people for one hour is $50 per person. You will receive:

  • Private training time with a trainer in the weight training room.

  • A training plan to take home for your future workouts.

  • A Tennessee Fitness Journal to keep track of your progress. (For one-hour, private session only; One per person, per visit)

Appointments may be made directly with the personal trainer or the fitness director.  Times are limited, so please schedule your session as soon as possible in the week.  If you need to cancel, make sure to cancel 8 hours prior to your scheduled appointment time to avoid a charge to your account.