STRONG – New Strength Conditioning Training Program
STRONG is our brand-new Strength Conditioning Training Program, designed to help you build functional strength, improve joint stability, and boost body confidence through intentional, progressive training.
Free for Members on Mat or Wellness Membership.
Non-members welcome to try on a $32 class pass.
STRONG is designed to help people build real functional strength, joint stability, and body confidence through intentional progressive training.
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Why Choose STRONG?
No intimidating gyms. Just a welcoming wellness studio and a supportive community in Ocean Grove.
STRONG will help you:
Increase bone density and reduce risk of osteoporosis
Enhance metabolic health, insulin sensitivity, and cardiovascular function
Feel stronger, more capable, and confident every day
Achieve long-term results with a program that adapts as you do
This isn’t just another workout program for strength — it’s a complete system for sustainable strength.
What to Expect in STRONG
Each STRONG class is a 45-minute coach-led session combining resistance training exercises, exercises with weights, and mobility work.
Structured into 4-week training blocks
Join at any time, attend 1–5 classes per week
Focus on progression, variety, and measurable results
Resistance Training Exercises & Progression
Gradually build strength and skill with a mix of weights exercises for beginners and advanced drills.
Upper Body & Full Body Workouts
STRONG includes upper body strength training exercises and full body strength training workouts designed to keep you balanced and strong.
Who is STRONG for?
STRONG is built for men and women of all ages — whether you’re new or experienced.
Strength Training for Women
Perfect for strength and conditioning for women, especially during peri-menopause or menopause.
Strength Training for Seniors
Safe and effective strength training for seniors that builds stability, confidence, and vitality.
Weights Exercises for Beginners
Never lifted before? STRONG introduces strength training plans with safe, scalable progressions.
Why Strength Train at Salt & Wood?
Custom-designed by an expert coach
Small-group training for accountability
Accessible strengthening and conditioning exercises for all levels
Smart integration of bodyweight, weights, and mobility
Perfect complement to yoga or Pilates
STRONG replaces our Strength & Stability classes and will run 4 times per week — members only.
Yes! STRONG is designed for all levels. If you’re new, our coaches guide you through safe weights exercises for beginners and progressive training.
Strength training builds muscle. A strength conditioning training program (like STRONG) combines resistance training exercises, mobility, and conditioning for total fitness.
2–3 sessions is ideal, but STRONG offers flexibility. Each class is a full body strength training workout, so even once a week creates results.
Absolutely. Our strength training for seniors supports bone health, mobility, and everyday strength with safe modifications.
Yes! STRONG is perfect for strength and conditioning for women, improving bone density, energy, and confidence.
A blend of strength & conditioning workouts, including upper body strength training exercises, exercises with weights, bodyweight drills, and mobility work.
Meet Your Coach
Nicholas Monarca — Creator of STRONG at Salt & Wood
With 15+ years in strength training and a decade in gymnastics coaching, Nick blends expertise, fun, and holistic movement into every class. His background includes:
Competitive gymnastics & Olympic lifting
Surfing, sprinting & functional training
Coaching at Hydra Movement, the Mobility Lab, and LA Movement
Nick has carefully created STRONG for Salt & Wood, bringing you world-class strength & conditioning training in a supportive studio environment.
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