Flex Fitness 32 years in Holland MI

Weight Training Available 24/7

Flex Fitness Center is a top independent weight training gym. Don’t take our word, look at the reviews that people provide about Flex Fitness Center. 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!


You don’t have to be an elite athlete to work out at Holland’s premier weight training gym, you just have to want to be a better version of yourself. You have to understand that pushing one more rep makes a difference.  Doing that work makes us the people that some gyms make fun of and the rest want to emulate.

Weight 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

What Can You Expect from Weight Training at Flex Fitness Center?

Our weight 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’re family, we push each other and we care for each other and together we accomplish great things!


Weightlifting 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!

Why Lift Weights?

Weightlifting is an effective way to stay in shape and get a full-body workout! Scientific studies have documented numerous benefits of weightlifting.


  • Research shows that your metabolic rate is increased up to 72 hours after strength-training exercise.
  • Regular strength-training exercise can decrease blood pressure and improves blood circulation by strengthening the heart and blood vessels.
  • Studies (like this one) have shown a link between strength training and positive body image.
  • Weightlifting can make your skin look healthier and younger (study).
  • Some of the many other benefits include: Decreased stress, weight loss, enhanced mood, enhanced brain function, boosted alertness, and improved bone and joint strength.

Weight Training FAQs

What kind of equipment do I need for weightlifting?

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 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.

If you’re looking for a great way to stay fit and active, come to Flex Fitness Center and experience all the benefits of weightlifting! With our friendly coaches, staff, and community, we’re sure you’ll have a fantastic time with us!