Updates

Coach Nat here, and excited to talk to you today about one of my favorite exercises – the Hip Thrust! If you’ve been at SSP for any significant length of time, I’m certain you’ve done some kind of hip thrust . We love all kinds of hip thrust variations: bodyweight, single leg, sandbag, barbell, etc. for training glute strength and hip extension! Having good hip and glute strength not only can help make you stronger overall but it can make running and hiking feel easier, ease lower back or knee pain, and help improve your overall quality of life – and the hip thrust is one of the best ways to strengthen your glutes and shows higher levels of glute max  activation than other exercises like back squats or deadlifts (Contreras et al. 2015). 

One of the reasons we love the hip thrust is that it is accessible, safe, and relatively easy to perform. However, there are some common mistakes that we see that can be easily corrected to get the most out of your hip thrust!

Mistake #1: Improper position on the bench

Often I see people set up with only the very top of their back, like their traps and shoulders, on the edge of the bench. This makes it hard to pivot around the bench and get that hip hinge that we want in our hip thrust. It also feels less stable! We can fix this by scooting up the bench a little bit and putting more of our back on the bench. We really want the corner of the bench underneath the shoulder blades – about a third of the way down your back. 

Mistake #2: Pushing through toes instead of heels

Usually this is also a result of an improper set up. If the feet get set up too close to the bench, it forces people to push up into their toes, lifting their heels off the ground. For best glute activation we want knees at about 90 degrees and to push through the heels to lift into that bridge.

If you can nail these two things you’re sure to have a great hip thrust and improve your glute strength! Want a video explanation of the most common hip thrust mistakes, check out our Instagram here!

Keep crushing it, team!
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Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. (2015). A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises. Journal of applied biomechanics, 31(6), 452–458. https://doi.org/10.1123/jab.2014-0301

It’s Coach Chris. I’ll keep this one short & sweet. I just wanted to share one of my favorite member quotes from Jen: 

“SSP is the first gym I’ve been to where I have felt truly safe and welcome. I come as I am and I don’t feel like I’m wearing the wrong thing or I’m too old or too big to be here. I have made faster and more impressive gains in strength and confidence here than anywhere else. The coaches really know, I mean KNOW, their stuff and are always able to provide accommodations and are quick with encouragement. I am so thrilled to have found this small but mighty gym.”

I love reading this because it hits at the heart of our mission which is that we believe strength training is for everybody. From day one, we’ve always aimed to create a space where every member feels welcome, supported, and empowered to be themselves while becoming stronger and feeling better. 

I’ve read the news every day these past couple weeks, and I’ll be honest that I’ve found it very challenging. Seeing more and more exclusionary policies enacted—whether against transgender people or diversity equity and inclusion programs or immigrants—is something that’s affected me personally every day and I’m sure has had some effect on you as well. 

I’m not here to write a political email to you, but one thing I am here to state with confidence and certainty is that I aim (and will always aim) to create an environment of acceptance and safety at SSP. No matter who you are, how you identify, or where you are on your fitness journey, you belong here. Strength is for all of us.

Myself and the entire team are always here to meet you where you’re at so that you feel supported and part of a great community—not only when you’re in our spaces but also feeling stronger and more capable when you leave. 

We recently put up an Instagram post celebrating those who joined us one year ago in January 2024 and have been consistent in their training with SSP! 

It’s always incredible to reflect back on the journeys of all our members who celebrate their anniversaries because we remember so clearly their first few sessions. Seeing them now is like witnessing a completely different person – not only the amount of weight they’re able to lift but how much better they feel and the confidence with which they move around the gym (not to mention the friends and community they’ve made since being here!). 

Because we’re pretty geeky around here, we decided to look at a few data points and were just astounded by their progress. We’ll keep these case studies anonymous (using fake names) since it’s a little weird talking about specific weights for our members, but just know these are real people who have gained so much this past year. 

Let’s call the first person Jenny. Jenny came in that first month and was bench pressing a 15# dumbbell and deadlifting a 24kg (53#) kettlebell for 8-10 reps. At 6 months, she was up to 30# dumbbells and 125# barbell deadlift. At 1 year, she’s now bench pressing 95# on the bar with a deadlift of 175# for reps! 

Then there’s Sammy. She came to us having severe back pain and mobility restrictions. We made the decision to start with a limited range of motion on many exercises so we could build strength in the patterns while slowly increasing her ability to lift more weight with a greater range. Having started with a 14kg kettlebell deadlift on an elevated platform, she has now doubled her deadlift with the KB starting from the ground (using significantly more range without pain). She’s also increased her dumbbell row from 15# to 27.5# for 8-10 reps! 

Lastly, there’s Kate. Here’s the thing with Kate. She came in having never strength trained before in her life with the pure goal to increase muscle mass and strength. At only 6 months, Kate went from deadlifting a 16kg (35#) kettlebell to 115# on the barbell! She now squats a 40# dumbbell for 8-10 reps, and bench presses 27.5# dumbbells when she started at 7.5# back when she first came in! 

Seeing this progress is honestly incredible. It keeps me going and it shows me how much impact you can have by following a smart and progressive strength training program consistently for a year. 

Ready to see what you can accomplish in a year? 

Best,
Coach Chris 

Let’s talk about your core. There’s a lot out there in the fitness world which emphasizes movement through the core in order to train “your abs”. Think about crunches, sit-ups, russian twists, and all the other staples that have historically been shown in popular culture and carried out in gym settings. 

We’re not saying that’s wrong, but we take a different approach at SSP called anti-core training. I know, it sounds counterintuitive, right? While we didn’t come up with the name, the purpose makes a lot of sense to us. 

We use our core in most daily activity and to stabilize our body as we’re moving, whether exercising, walking, or carrying something. Our goal therefore is to train stabilization versus movement, which means we actively want to resist movement through the core. 

If you think about a standard front plank position, we are actively resisting extension of the spine. In order to do this, your core has to work in order to stabilize and prevent extension in the lower back. Another example is a kettlebell suitcase carry where we want to carry a heavy kettlebell on one side of the body while resisting lateral flexion (i.e. a bending to one side). The core is actively working to prevent that side movement. 

Why is this helpful? 

Well, your core connects your entire body. It’s responsible for coordinating movement and for resisting it when needed. This resistance keeps your spine safe and your body moving efficiently, and specifically in exercise, we want our core to be stable during big compound movements like a deadlift or squat. 

Check out our Instagram post for some of our favorite anti-core exercises. 

Each of these movements is designed to challenge your core in a way that helps you move and feel better, both in the gym and in everyday life.

So, the next time you’re lifting, running, or simply carrying groceries, remember that your core is ALWAYS working behind the scenes to keep you strong, stable, and pain-free! That’s why your sessions at SSP will always include at least one (if not a few) core exercises every time! 

Ever step into the gym feeling a little less energetic than usual? We’re right there with you! We know that every day doesn’t have to be high-energy to be productive. In fact, science shows that even a modified workout can lead to positive results—and sometimes, those low-energy days can surprise you with unexpected wins.

Why Moving Matters on Low-Energy Days

We stand by our Core Value #3: Moving better = feeling better. Studies show that even gentle movement can stimulate endorphins, reduce stress, and improve mental focus, all of which can leave you feeling a lot better than when you walked in (Harvard Medical School, 2021).

On days when your energy is low, our coaches are ready to make adjustments to your training plan, prioritizing movement that feels good and helps you feel accomplished without overdoing it. Sometimes, that means shifting the focus to lighter weight, fewer reps, or mobility work, giving your body what it needs to recover and recharge.

How We Tackle Low Energy with You

Our coaches know that “people are capable of much more than they think they are” (Core Value #5). Low-energy days can actually help you develop resilience, teach you to listen to your body, and show you that progress isn’t always linear.

Research from the American College of Sports Medicine (2018) also suggests that even a light workout can maintain muscle memory and boost cardiovascular health, supporting long-term progress.

Here’s how we would adjust for you:

1. Low-Impact Options: We shift to gentler exercises that still challenge you safely, focusing on movement that feels restorative.
2. Mobility and Flexibility: Low-energy days are perfect for emphasizing mobility, which can reduce soreness and prevent injury.
3. Modified Strength Work: Instead of heavy weights, we’ll work on technique, form, and control, setting you up for future success when your energy returns.

Remember, fitness is a journey—and every day doesn’t have to be perfect to be beneficial. Our goal is for you to leave SSP feeling better than when you arrived, energized or not!

Let’s be honest—dragging yourself to do something you don’t enjoy? That’s a recipe for burnout. It’s the #1 reason so many fitness routines fall apart.

When your workouts are fun, they stop feeling like a chore. They become something you look forward to, a highlight of your day, not just another item on your to-do list. And when you enjoy the process, consistency becomes second nature.

This idea is baked into one of our core values: If we’re not having fun, we’re doing something wrong. Fitness doesn’t have to be all grit and grind, it should make you smile, lift your spirits, and feel like time well spent. We don’t just want you to show up; we want you to enjoy the process. Because when you’re having fun, sticking with it doesn’t feel like work.

We love seeing this core value in action with our members like in this recent review from Sarah:

“I started here in January 2024. I had very little experience in fitness, but I knew that I needed to make a change. Not only are the coaches great and just wonderful people, the other members are encouraging and motivated to help and support you. There is such a great community that helps me keep motivated and excited to exercise.”

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There’s a lot of science behind this. Your brain is wired to seek rewards. When you find joy in an activity, your body releases dopamine—the “feel-good” chemical that makes you want to do it again. This creates a positive feedback loop: the more fun you have, the more likely you are to keep showing up. Habits that feel rewarding are far easier to build and maintain because they don’t rely on sheer willpower. 

But let’s be clear: “fun” doesn’t mean “easy.” Fun means finding joy in the challenge from working up to a max lift you’ve been working on, finishing your first strength training program, or laughing with a friend through a tough session. It’s about feeling supported, encouraged, and proud of what your body can do. The more positive experiences you have in the gym, the more motivated you’ll feel to come back, week after week.

We work hard to make this happen in our space and with our programming. Our coaching ensures your workouts match your goals and abilities, so you’re always challenged but never overwhelmed. On top of that, our community makes every session feel like time spent with friends—because when you’re surrounded by people cheering you on, it’s hard not to smile. 

This isn’t just a nice-to-have; it’s central to our philosophy. If fitness isn’t fun, it’s not sustainable. That’s why we’ve made it a priority to create an environment where you can work hard, have a good time, and leave feeling good.

Ready to see how we do fitness differently? Book your movement assessment with us here to get started on your individualized program.

If you’ve ever done personal training with SSP, you may have noticed how your programming alters or follows specific patterns week to week. You may have also heard us talk about something called progressive overload.

What is progressive overload? As fitness professionals, we love to geek out about things like this, but while it might sound very technical, at its core, progressive overload is simply the concept of gradually increasing the challenge on your body during exercise over time. By doing so, you force your body to adapt to new stimulus, and as a result, you get stronger or more physically capable in your activities.

The ”overload” can look different – sometimes it’s an increase in repetitions using the same weight. For example, instead of pressing a 30# dumbbell for 8 reps, you press it for 10. It can also look like a change in tempo, using isometrics, increasing weight for the same amount of reps, and increasing range of motion in an exercise.

You might think if you’re coming into the gym five days a week that you will naturally get stronger. Maybe you will, but it depends on the choices you are making while you’re in the gym. Are you picking up the same weights every time? Are you using too light of weight to drive adaptation? Are you using the full range of your available motion in an exercise or are you stopping short? All of these factors (and more) will play a role.

We see this often with those who only come to group class environments where you are responsible for picking up your own weights. If you haven’t strength trained or exercised for awhile, when you first begin, you will see an increase in strength and ability regardless of the factors I just mentioned. Most of this comes in the form of increased proprioception (body awareness and control) because your body adapts to being able to resistance train and gain greater control of its ability to move weight through space with better form and capability. However, as you move past this initial stage, gaining strength comes down to how you are progressively overloading your body and driving new adaptation over time.

Is this to say you should always be pushing yourself every time you come into the gym? Absolutely not. If your stress level is high elsewhere in life, that will limit your ability to push new heights in the gym. On those days, maybe movement is all you need. There is still a physiological and (likely) psychological benefit to moving every day that shouldn’t be ignored.

At SSP, we do progressive overload during personal training in a way that ensures we are safely moving our members through growth and plateaus. Our coaches track progress every workout, and those notes get passed onto our Program Design team who personalize each new program to the individual’s goals and abilities.

If you’re interested in incorporating more progressive overload into your training or giving our personal training a shot for the first time, fill out this form and we’ll give you some details on our trial membership!  

If you’ve spent any time with us, you know we’re all about creating programs that fit you—your goals, your strengths, your needs. That’s because we believe smart coaching means personalized coaching, and that’s the foundation of our programming.

But why is a customized strength training program so important?

When it comes to strength training, one-size-fits-all programs can leave you vulnerable to injury or plateaus. Your body moves in a way that’s unique to you, so we begin by understanding your movement patterns, any past injuries, and your overall goals through an initial assessment. This is a deep dive into how you move, where you might have limitations, and how we can best support you. 

From there, your workouts are customized to keep you progressing safely. We monitor everything from form to mobility, adjusting your program according to your goals and progression. And if anything changes along the way—like a new pain or mobility issue—we’ll adapt your program right away.

Every workout at SSP is tracked meticulously by your coach. This means every rep, every set, and every weight is recorded—not just to keep track, but to give us concrete data on your progress. It’s not guesswork; we know when it’s time to adjust your plan because the data shows us when you’re ready. This takes the mental burden off you so you can focus on showing up and doing the work, while we handle the strategy.

We don’t just track progress for the sake of it! We recently analyzed 6 months’ worth of data from our members’ personalized programs, and the results were incredible. On average, members increased their strength by 114%. That’s more than doubling strength in half a year—no shortcuts, just consistent work backed by individualized programming. We even had one member increase strength by 282%!

This kind of improvement doesn’t happen by accident. It’s the result of thoughtful, data-driven programming that evolves with you over time.

The beauty of personalized training is that it’s tailored to your specific needs and fitness level. Beginners focus on mastering the fundamentals and building a strong foundation, while experienced lifters push towards new challenges.

Our coaches ensure you progress steadily, balancing the right amount of challenge with the recovery you need to stay healthy. It’s about more than just hitting the gym—it’s about long-term progress and building sustainable habits.

With a program designed just for you, you’re not just training for the next few months—you’re setting yourself up for lasting strength and well-being.

Best,

Chris

P.S Want to get your own customized strength training program? Fill out this form to get started.

We often say strength training is the ‘cheat code’ to staying strong, active, and resilient at any age—and research backs this up. Even training just two days a week has proven benefits for improving quality of life as we get older. In Episode 20 of Inside SSP, Coaches Natalie and Chris dive into how strength training helps us age well, enhancing everything from mobility and energy to overall resilience.

Why Strength Training is Key as We Age

As we age, we naturally experience a decline in muscle mass and strength, which can lead to a loss of physical ability. Research from the National Institute on Aging’s Baltimore Longitudinal Study of Aging shows that our muscle mass and power tends to peak in our early 30s and then slowly declines.

The bad news? If we don’t do anything to offset this loss of muscle mass, we will see very noticeable decreases, especially after age 65 for women and 70 for men. This change affects our overall independence — everything from our balance and mobility to how easily we can manage daily activities.

Benefits That Go Beyond Physical Strength

Strength training does more than build muscle—it protects us from injury and promotes faster recovery. By strengthening bones, ligaments, and tendons, regular strength workouts prepare us to handle the physical demands of daily life and help prevent falls, which are a common cause of injury as we age. Research also shows that strength training enhances joint stability, which can reduce pain from conditions like arthritis.

Beyond physical resilience, strength training supports cognitive health. Studies from Harvard Health have shown that strength training helps improve memory and focus, reduce anxiety, and may even lower the risk of dementia. Members often tell us they feel mentally sharper and less stressed, which positively impacts every area of their lives.

Our goal as coaches at SSP, is to help you build sustainable, functional strength. We customize each person’s program to focus on safe, progressive training that supports your overall well-being.

If you’re interested in getting started, fill out this form to set up an introductory assessment with us. Together, we’ll go over your goals, answer any questions, and build a plan that’s right for you.

References: 

National Institute on Aging. (n.d.). How can strength training build healthier bodies as we age? U.S. Department of Health and Human Services. Retrieved from https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age

Harvard Medical School. (2021). Strength training builds more than muscles. Harvard Health Publishing. Retrieved from Harvard Health

Seattle Strength & Performance has been making headlines! These features highlight everything that makes SSP unique: Chris’s inspiring transition from corporate life to fitness entrepreneurship, our innovative approach to training, and our coaches dedication to building a welcoming space for people of all backgrounds and experience levels. It’s a testament to our belief that strength is for everyone. Here’s a look at the latest stories:

From Corporate to Community: Seattle Magazine
Seattle Magazine featured Chris and the journey to SSP, capturing his leap from Amazon product manager to fitness entrepreneur. “I didn’t want to be 80 years old and look back and be like, ‘I wish I would have tried this out,’” Chris shares. It’s this boldness, combined with a deep commitment to making strength training accessible, that has fueled SSP’s growth from a small studio to three thriving locations across Seattle. You can read his story in the most recent issue of Seattle Magazine!

Leading by Example: Business for Unicorns Podcast episode 370Chris’s passion for continuous learning extends beyond the gym floor. Many of you may not know, but Chris is also a business coach for Business for Unicorns, where he works with other gym owners across the country to help them create more impact and build their gym businesses. 
In his recent feature on the Business for Unicorns Podcast, Chris talks about the challenges and triumphs of opening three SSP locations in four years. “It’s not just about opening gyms—it’s about creating spaces where everyone feels welcome and empowered to reach their goals.” His experience mentoring other gym owners nationwide reflects his dedication to sharing knowledge and lifting the fitness community.

Strong from the Inside Out: Well+Good FeatureOur Chief of Staff and Coach, Natalie, was featured in Well+Good, where she emphasized the importance of core strength. “Your core is the control center for every movement,” she explains. “Engaging it improves performance and helps prevent injury.” Whether deadlifting or simply reaching for a high shelf, understanding how to activate your core is critical to moving well and staying strong.

Innovating Fitness: Athletech News FeatureIn a recent feature by Athletech News, Chris shared how SSP has become a staple in Seattle’s fitness community despite the odds. Leaving behind a stable career at Amazon to pursue his passion, Chris took a leap of faith, opening SSP’s first location in 2020—just as the pandemic hit. “I wanted to follow my passion, but I didn’t go in blind,” he says. “It was a calculated risk, driven by the desire to make strength training accessible to everyone.”
SSP’s success wasn’t easy but was built on Chris’s unique entrepreneurial boldness and business fundamentals. As Athletech notes, “Travis honed two important but often opposing skill sets: an entrepreneurial boldness and willingness to take chances, tempered by an adherence to sound business fundamentals.” This strategic balance helped SSP thrive, where many boutique fitness studios struggled.
Today, with over 600 members and three locations, SSP continues to grow while staying true to its core mission: creating an inclusive environment where everybody can do strength training. From strategic studio locations to offering career opportunities for coaches, SSP is redefining what it means to be a fitness brand. “We have more work to do in Seattle,” Chris says, “but I’m excited to keep expanding this community in a way that truly supports our members and coaches.”

Creating Community: Small Business Show Podcast In a recent Small Business Show Podcast interview, Chris discussed SSP’s unique approach to fitness and community. “It’s about more than just lifting weights; it’s about creating a space where every member feels they belong and can succeed.” From the 10-year-old athlete to the 80-year-old who wants to stay active, our diverse community makes SSP special.

These features are more than just a spotlight on our brand—they celebrate our community and shared commitment to learning and growth.

Check out the links if you’d like to dive deeper into these stories. As always, we’d love to hear from you! Whether it’s a question about training or a story about your fitness journey, we’re here to support you.