Flex Fitness 32 years in Holland MI

Strength Training in Holland Michigan

At Flex Fitness Center, we’re passionate about helping you achieve your goals through expert-guided Strength Training in Holland, Michigan. Discover the ultimate path to strength, vitality, and confidence! Our strength training gym offers a unique experience for all levels of fitness – from beginner to advanced. Flex Fitness Center has been building better bodies in Holland, Michigan since 1985.

We pride ourselves on being open 24/7, providing our members with unrestricted access to our boxing gym equipment, allowing you to train whenever and for as long as you desire. Our gym space is your gym space!

Strength Training Equipment:

Over 23,000 pounds of clangin’ iron Free Weights
Not just A Squat Rack, a Wall of multipurpose Racks
Bodybuilding, Physique, and Bikini Contest Prep
Olympic Lifting Platforms
Kettle Bells, Swiss Balls, Plyo Boxes, Stall Bars
Select-a-stack Weight Machines of Every kind


Flex Fitness Center is a top independent strength training gym. Don’t take our word for it. Our 4.1 rating on Facebook with over 100 reviews or our 4.9 rating on Google, that all say the same thing. It’s a great place to work out with great people!


Strength Training Tips from Flex Fitness

    • Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times.
    • Use proper form. Learn to do each exercise correctly to avoid injury.
    • Breathe out as you lift the weight and breathe in as you lower the weight.
    • Work all of your major muscles — including the abdomen, hips, legs, chest, back, shoulders, and arms.
    • Rest. Avoid exercising the same muscles multiple days in a row.


Our community values respect and passion for helping others. At Flex Fitness Center, you’ll have a great time and see results!

Strength Training Gym in Holland Michigan
Strength Training Gym in Holland Michigan
Strength Training Gym in Holland Mi

Why Strength Training?

Strength training is crucial for overall health and wellness as it helps build and maintain muscle mass, increase bone density, and improve metabolism. Regular strength training enhances functional fitness, promoting better performance in daily activities and reducing the risk of injuries. 


Additionally, it contributes to weight management by boosting the body’s calorie-burning capacity and aids in maintaining healthy body composition. As a result, strength training supports physical prowess and positively impacts mental well-being, fostering confidence and a sense of achievement.

Strength Training FAQs

What kind of equipment do I need for Strength Training?

Having the proper tools and equipment reduces the risk of injury and improves efficiency. To complete the “Big 5 compound lifts” you will need free weights, a bench press, a squat rack, and a pull-up bar. For training isolated muscle groups, weight machines are most beneficial. 

How often should I lift weights?

How often you lift weights will depend on your personal goals. The U.S. Department of Health and Human Services recommends incorporating strength training exercises for all the major muscle groups at least two times a week. Generally speaking, you should not exercise the same muscle group two days in a row. Setting a weightlifting routine such as “Tuesdays and Thursdays” or “Monday, Wednesday, Friday” is a good step towards success.

What kind of Strength Training exercises should I do?

The types of exercises you should do depends on your personal goals and reasons for lifting weights. If you have questions, please ask our expert trainers. Generally speaking, there are five big compound lifts (lifts that exercise multiple muscle groups at once). They are: Deadlift, Bench Press, Squat, Shoulder Press, and Pull-Up.

How do I properly warm up?

Properly warming up before weight lifting increases your range of motion, decreases your chance of injury, and creates more permanent changes in your muscles. Things you can do to warm up include light cardio, foam roll and stretch, squat mobilization, push-up mobilization.