Strength is for Everyone

Stivers Strength is a private training facility in Lexington, Kentucky dedicated to empowering its members to achieve their goals and improve themselves both physically and mentally. We create strong, lean, healthy bodies and have fun while doing it.  Because it’s easy to become lost in a crowd, we are here to offer you small group and online coaching, as well as one-on-one personal training.  Come join our family today! 

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Our Mission

Our mission is to provide an environment of authenticity, hard work and fun, where individuals can reap the benefits of strength training. We create this environment with high caliber, individualized coaching that creates strong, lean and capable bodies.

Our Vision

Our vision is to create a community of people living bold, healthy, and fulfilling lives. We believe strength training and the lessons it teaches are invaluable in creating a strong and capable person. And we believe strong, capable people change the world.

Simple. Hard. Effective. Fun.

Small Group Coaching Schedule

Monday: 9am-1pm | 4pm-7:30pm
Tuesday:9am-1pm | 4pm-7:30pm
Wednesday: 9am-1pm | 4pm-7:30pm
Thursday:9am-1pm | 4pm-7:30pm
Friday:9am-1pm | 4pm-7:30pm
Saturday: 9am-12pm

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If you wait until you're not busy to start, as soon as you get busy again you'll quit Better to take imperfect action now than to wait for some perfect moment that will never come. There will always be things to get done at work, kids activities, travel, sickness, job transitions, etc. Lauren has weathered a change in careers, sickness, busy kids schedule and travel and that just in the few months she's been working with us! Awesome work Lauren, I'm super proud of you! The reason you're either "ON" or "OFF" with your journey is that you succumb to ON or OFF thinking. Your Health Journey isnt something that you're ON or OFF of... It is your life! And you are always ON Look to make an actual lifestyle change and build these habits into your current busy, messy life and you will see lasting change. Over time, the base level habits that you fall back on during times of higher stress will be MUCH better habits than your previous self. There is no right time. There is no perfect scenario. Let us guide you so you don't try to adopt too many new things simultaneously, workout extra aggressively, realize you cant sustain that, get frustrated and ultimately quit. Your plan needs to meet you where you're at. However messy, busy or stressful life seems right now, we can cut through the noise and help you start building the life you really want. Shoot me a message to start a conversation 💪
We Are Wired To Seek Pleasure And Avoid Pain... It's how we've survived for thousands of years. We seek comfort and avoid things that would bring us harm. This is an evolutionary benefit. Calories were hard to come by and you didn't want to waste them unnecessarily. Your body is also made to store bodyfat fairly easily as it was a huge benefit to being able to weather famines and long winters. However, we still have these adaptations but we live in a world of almost infinite access to calories and winter never comes. So, the natural cycles that kept us from becoming overweight and out of shape aren't there anymore. Our ancestors were physically active for an average of 4-6 hours per day and they didn't have access to such highly palatable, high calorie, low nutrient density foods as we do. Today, we have to go against the grain if we're to have any hope of not being fat, sick, depressed and unhealthy. We have to seek out discomfort in the form of physical exercise and we can't just mindlessly eat anything put in front of us. There is no better way to do this than with a like minded group of people who are also choosing to take back control of their bodies and their lives. We're learning how to navigate this modern world we find ourselves in that has many awesome comforts but isn't the most conducive to being fit, strong, healthy and happy. Our 12 week transformation group Starts Monday. If you'd like to lose weight, get strong and gain control of your habits like so many others we've worked with then send me a message asap. You could be 15,20,30+ pounds down in the next 90 days.
"Life is too stressful right now, it's not the right time." Listen, I get it. Life can be incredibly stressful. Work stress, stress at home, stressful relationships, health stresses, the list goes on and on. But, if we're being brutally honest with ourselves, don't we tend to compound the stress by how we react to it? When life feels out of control we tend to relinquish yet more control and then say "look how out of control my life is!" We compound stressful situations by giving in to unhelpful habits or decisions. A bad day at the office leads to grabbing a beer rather than taking a walk to decompress. A busy week carting around kids to various activities leads to stopping to get fast food rather than cooking at home. Feeling tired all the time leads to over using caffeine rather than prioritizing an earlier bed time. Life will always involve stress and it is your response to it that either makes you FEEL stressed or causes you to adapt to the stress and work to do the things necessary to reduce it or weather it well. You can take back control and start stacking wins at ANY time. You hold the power to build a healthier, happier and more full life for yourself. If you want to join a group of people who are also learning to take back control and start building the life they want for themselves, then message me asap. We start Monday 💪
Adam dropped around 40lbs in his first 90 days with our method Britt lost 25lbs in her first 5 months Kellie went from a size 5 to a size 1 in less than 90 days Our method works. It's sustainable. And it empowers you with the knowledge and freedom to make choices for yourself nutritionally. We also avoid common pitfalls like losing fat AND muscle due to not having a proper strength training regimen in place during our weight loss efforts. We then teach you how to KEEP the weight off once you've lost it and not succumb to the rebound most people face. Our next 12 week weight loss group starts Monday. Message me asap if you want to join.
"I don't want to go back to that overly restricted eating!" I heard this today from a woman who was describing a past experience working with another program. Our goal with our clients is to get them to the desired outcome while utilizing the least restrictive method possible. A lot of programs and diets out there cut out entire macronutrients or severely restrict certain foods or label certain foods as "good" or "bad" Let me repeat myself clearly. There are no good or bad foods. There are foods that make it easier to reach our goals and foods that make it more difficult but there are no "bad" foods. Food is good. It keeps us alive. I like being alive. For some reason we're led to believe that foods will kill us. There's a new study demonizing damn near everything it seems. Eggs are bad, carbs are bad, fat is bad, sugar is bad, processed foods are bad, red meat is a carcinogen, don't eat fruit, don't eat anything with ingredients you cant pronounce... Holy shit, no wonder people are confused and frustrated and overwhelmed. Our program demystifies nutrition, equips the individual with the knowledge to make choices and have freedom in their life. Food is not just fuel. It is social. It is cultural. Food is f**kin' awesome and I love it! I also like being fit and strong and feeling good. You can have both. You can live life, enjoy food AND be healthy. Our 90 physical transformation group starts this Monday. If you're tired of the confusion and feeling overly restricted then I hope youll join us. You deserve the ability and knowledge to make choices for yourself. After all, that's what freedom is. DM me for details
Adam lost ~40lbs in his first 90 days! My good friend Adam started training with me about 3 years ago and began with our 90 day transformation program. He was able to lose about 40lbs in his first 3 months AND he has since gotten a ton stronger and deadlifted over 500lbs since then. This is one of the main differences with our method. We do not count it as a success if you lose fat AND muscle. We want to hold onto our precious stores of muscle so we are creating a stronger more capable version of ourselves NOT a weaker and more frail version. If you're dieting too aggressively, not lifting weights and undereating protein then you're going to lose muscle and we do NOT want that. Our method is sustainable and it works. We're starting a 12 week online weight loss group this Monday if you want to improve your body composition alongside others with common goals. Let's tackle this problem so you can live life with more physical freedom and not be held back by your excess weight, low energy and lack of strength. Message me before Friday
Come With Me If You Want To Eat... Our 12 week online weight loss group starts this Monday! If you want to take control of your life and improve your body composition in a sustainable way then this is the program for you. You'll receive: Individualized training plan designed to build strength and burn body fat Custom nutritional guidance based on your lifestyle and preferences Accountability and support via our private Facebook group Weekly motivation and guidance with me and the other group members on our weekly zoom call This isn't another cookie cutter weight loss program. This is a forever fat loss solution. This is everything you need to know to lose weight, improve your body composition and become a stronger more capable version of yourself. Most programs provide part of the solution but not the full spectrum. We address the 3 pillars of fat loss success and cater them directly to your situation and individual circumstances. What would it be worth to you to lose 20,30,40+ pounds? What would it be worth to you to remove this fat loss problem from your life and move on to way more exciting and fun goals like getting your first Pullup or bangin out multiples push-ups or completing your first obstacle race. There is so much of life to be lived and your bodyweight is holding you back. Stop living life on the sidelines. You were made for more... *DM me for details
Down 25lbs AND Stronger in 5 months! @brittcolstonpt Dr. Britt is a good friend of mine who contacted me back in May to begin an exercise and nutrition plan to not only lose weight but to FEEL better and get stronger. She was starting to notice some decreases in physical capability coupled with an increase in bodyweight that she was just not happy with. Dr. Britt works with others to improve their health and capacity through her work as a physical therapist but she just wasn't investing the necessary time into her own health. A lot of us find ourselves in this position. We're pulled in many important directions whether it's kids or work or relationships or starting a business or moving homes etc and our own health just takes a backseat. One day, we look up and realize we've let ourselves go and the results do not make us feel good. So, fast forward 5 months of prioritizing consistent workouts, a sustainable nutrition plan and support along the way, Britt is down 25lbs and feels incredibly confident with her ability to manage maintaining this new bodyweight while we bring her calories back up for a few months and focus on continuing to get strong and set her up for a successful fat loss phase later this year or early next year. Our upcoming 12 week online group weight loss program begins Monday September 25th where we will equip you with the same tools we've used with so many others to take control of your health and finally see the results you're after. This program includes an individualized exercise plan, nutritional guidance, lifestyle support, and group accountability. If you want to lose 20,30,40+ even 100lbs then let this group be the sustainable springboard to a healthier, happier you. We're offering special pricing for those that allow us to use before/after photos in future marketing. DM me the word "READY" and we'll see if this program is a good fit for you. Hope to see ya Monday 💪
"These are a size 1!!!! I was a size 5 in the exact same brand when I came to you in July." Our 90 day transformation works! We're launching a 12 week online group weight loss program September 25th! Message me if you want the details. We're offering a substantial discount if you allow us to use your before and after photos in future marketing.
Even If Your Fat Loss is Stalled, Keep Tracking! If you want to get out of debt, you better be tracking your spending. Your fat loss is no different. Research says that those who track their bodyweight and food lose more weight and keep it off at greater success rates than those who don't. It makes sense, you can't change something that you're not tracking. You don't have enough information. By consistently tracking, even if fat loss has stalled, you are keeping your efforts top of mind. Scale reading the same weight range multiple days (or even weeks) in a row? Keep tracking. Getting busy and not eating your normal diet? Keep tracking. Listen, in the future, when you are a healthier bodyweight you can loosen up on the tracking and learn to eat a bit more intuitively. But you're not there. Intuitive eating is what got you here. Overweight, tired, stressed and depressed. Establish the habit of tracking the metrics you are trying to change whether it's your bank account or your food intake and you'll actually stand a chance at seeing success. This shit doesn't happen by accident. If you're human like the rest of us and need someone to be accountable to, then reach out. I got you 👊
"I Feel So Much Better After The Gym Than Before..." This is a lesson that I learned (and continue to re-learn) a long time ago. But it's easy to forget. We often don't feel like doing things before we do them. Going to the gym after a long day feels like a chore. Taking the time to cook your dinner rather than ordering in feels like a ton of work. Turning the TV off at a decent hour and getting to bed (or better yet avoiding it altogether) feels like a restriction on our leisure time. However, if we choose to act on what we know will produce good feelings later we will be rewarded for our efforts. We get endorphins from working out that make us grateful we chose to move. We feel good after eating nutritious food that doesn't cause us indigestion or bloating. We feel rested instead of groggy and regretful when we prioritize our sleep. Choosing to act despite the good feelings to back it up in the moment is one of the foundational habits of living a healthy and vital existence. So many of our stuggles can be alleviated by simply choosing what's best long term vs choosing what feels good in the moment. What choices do you need to make?
Exciting New Fat Loss Program at Stivers Strength! Have you ever thought to yourself "I just wish someone would tell me what to do and cook all my meals so I can finally lose weight..." Well, we have 3 spots open for a 90 day intensive coaching program for someone who needs to lose weight and is finally ready to do something about it. This service is just shy of moving in with you and following you around everywhere to ensure you follow the program. If you’ve been struggling repeatedly to lose the weight and get healthy on your own and you desperately want to take back control of your body and your life then this program is for you. The program includes: •purpose & vision session •personal training @stiversstrength Strength Gym 3+ days per week •ALL your meals provided for the full 90 days customized precisely for you to lose fat without having to starve yourself •daily accountability check ins I will take all the guesswork out of this process and walk alongside you as you implement the changes necessary. If you don't lose at least 10% of your current bodyweight then I will coach you for absolutely FREE until you do. So if you want to look better, feel better, have more energy, have better sex drive, be stronger, and live your life to the fullest then message me the word “YES” *this is a high ticket and incredibly personalized offer. If you need something more affordable we have both in person and online coaching options available.
Great Deadlift Variation for Beginners A lot of beginner trainees have a hard time keeping their back flat when learning the deadlift. Some people simply have never learned how to keep the back extended while hinging through the hips. You'll see them with rounded backs and knees locked out struggling to sit back properly. Enter the elevated sumo kettlebell deadlift. This variation is awesome at meeting the individual where they're at and brings the weight up to a height they can work with. Over time we'll take height away from the box and increase the distance the trainee is sitting back (while keeping their chest out) This also sets the person up for success rather than making them feel silly and frustrated that they can't perform RDLs or regular deadlifts properly yet. This is especially true for younger trainees as you really want to choose exercises they can be successfully with and allow them to have a better experience in the weight room. Choosing advanced exercises and yelling at athletes that can't perform them properly is a sign of a shitty coach and poor exercise selection. Our kids deserve better. They'll get it at Stivers Strength 💪
I don't want to live anymore but I can't kill myself. Talk about an existential fuck you. If you've never struggled with your mental health then maybe you wouldnt understand. But I'm guessing that more people than would like to admit have felt something similar to the sentiment above. It was crippling. Stuck between the immense weight of continuing to exist and the responsibilities that you carry. Almost 12 years ago I didn't want to live anymore. I didn't see a way out. I wish I could tell you that the darkness lifted overnight. I wish I could give you a step by step plan how to get out of the pit. But it didn't happen like that. I went through many a day that I didn't want to. But eventually, I became stronger than my depression. Somewhere at the bottom of the deepest, darkest cavern I saw a flicker of light. A flame older than time itself reaching out, offering hope. For there is always hope, always light. No matter how bleak our circumstances. I don't know your pain. But I know what it feels like to look into the abyss and welcome it. I don't know your hurt. But I know what it feels like when the most destructive words come from your own mind. I hold no fear of death. I have stared it down and it has done its worst. Ah but life. Life is a whole other thing entirely. Life is a beautiful and terrible thing. Full of promise and pain, joy and sorrow, laughter and mourning. I, for one, plan to experience life to the utmost. From the highest highs to the lowest lows. I hope you'll join me. I hope you'll stay.
NATHAN STIVERS CENTER FOR KIDS WHO CAN'T LIFT GOOD; and who wanna learn to do other stuff good too. FREE Strength Coaching for High School Students Mondays and Thursdays at 3:30pm We ARE open this coming Monday normal hours. We had 12 kids on Monday and 8 today. At this rate we're gonna have 20-30 kids rollin through here in about a month. I love it.
From not being able to get off the floor unassisted to squatting bodyweight for reps... Internet, meet Peggy. Peggy is a rockstar. When she first came to see us she had completely lost the ability to get up and down off the floor without using the couch or some sort of assist. When she did her floor warmup drills I had to put a bench up against the wall next to her so she could use it to get up. No longer. After several months strength training with us she can now squat below parallel with her own body weight multiple times. She's crushing split squats, heavy hack squats, deadlifts and more. Peggy is making regular investments into her body's 401k and it's going to pay dividends. In as little as 2-3 sessions per week you can do wonders for your long term health and longevity. If you or someone you know is starting to notice a decline in capability and you want to do something about it then send me a message. Don't wait until you can't perform routine tasks
Strength Training for Health & Longevity Even if your goal is simply to maintain health, mobility, strength etc as you age you still want to try to increase strength over time. More often than not, when someone tries to maintain something they lose it. However, those that try to improve, even slowly, will maintain and even increase over time. So, it's still important for you to perform enough work and with enough intensity to cause your body to adapt. My favorite template for most people is a 3 day total body program. Each day you perform one exercise from each of the following categories. Push: Push-ups, DB presses, barbell presses, machine presses etc Pull: Barbell rows, Dumbbell rows, pulldowns, pull-ups etc Hinge: Deadlift, Romanian Deadlift, Kettlebell Deadlift, Barbell Glute Bridge, 45 degree hip extension etc Squat: Barbell Squats, Goblet Squats, Hack Squats, Leg Presses, Step Ups, Lunges etc The rep range for each exercise depends on the implement used but in general you can get strong/build muscle anywhere in the 6-30 rep range provided you go 1-3 reps from failure on your sets. For Barbell stuff I like 6-12 reps, dumbbells, 8-15, and machines/cables 8-20+ Hit a couple warmup sets and then 2-4 work sets on each exercise and you're good to go. After you perform 1 exercise from each category you can do 2-3 smaller movements/muscle groups like biceps, triceps, abs, calves, side delts, rear delts etc or you can do some conditioning work. It really just depends on your goals. If you'd like me to write you a 3 day template catered to your ability and utilizing the equipment you have access to then DM me the words "FREE TEMPLATE" Strength is for Everyone 💪
FREE Strength Coaching for High School Students. Mondays and Thursdays at 3:30pm at Stivers Strength Gym. I wouldn't be where I'm at today without mentors and coaches investing in me. I will pay them back by paying it forward. If any kid in Lexington or the surrounding area wants to learn how to lift, I will teach them, no questions asked. Strength is for Everyone 💪
Here's EXACTLY how to lose weight First, write down everything you eat for 5-7 days. Research shows people that write down what they eat start losing weight simply by writing it down. Next, weigh yourself. Weigh yourself every day is best but at least 3 days per week in the morning on an empty stomach. Research shows people that weigh themselves lose weight more successfully than those that don't. Once 5-7 days has passed start making adjustments to your eating. 🥩Protein: 0.8-1 gram per pound of bodyweight. 200lb person would eat 160-200 grams per day. 🍱 Calories: multiply your bodyweight x11-12. 200lb person would eat 2200-2400 calories per day. This starting amount of calories will be a guesstimate and will need to be adjusted after 7-10 days of tracking. Aim for 1% bodyweight lost per week but as low as 0.5lbs per week is still worth your time especially if you have less to lose or are a smaller person. 🏋️‍♂️ Lift weights 3x per week to build/retain muscle and bone density 🏃‍♀️ Walk, hike, bike, swim etc 150-300 minutes per week for heart health, digestion, better mood, better blood pressure etc and a little help with calorie burn (diet & lifting are by far more important for body comp improvements). Start with ~20 minutes per day of walking. If you're losing weight week to week then don't change anything. If you aren't losing weight then decrease calories by 1x bodyweight OR add activity in the form of walking etc. I really like to increase activity as much as possible before reducing calories but if you don't have time for more exercise then reduce calories. Only diet for 12-16 weeks and then take a break and learn how to not gain weight back after a diet. Slowly bring calories back up to maintenance levels for at least a month or two before dieting again if you aren't as lean as you'd like to be. Some coaches even say you should be in maintenance for at least as long as you diet to mitigate effects on hormones etc. If you would like me to guide you through these exact steps and make sure you're not dieting too aggressively or failing to make the needle move, then DM me the word "READY" Let's get to work 💪 🛠️
FREE Training for High School Students Day 1: starting with the absolute basics. How to Squat, brace your core & breathe to prevent the spine from moving under load AND allow you to lift more weight. We're laying foundations these young men will be able to use for the rest of their lives. If you or someone you know in high school would like to join us on Mondays and Thursday at 3:30pm then shoot me a message to set up your first visit. This coaching is absolutely FREE to high school students no questions asked. So many people helped me along my journey and I believe every young person should learn how to take care of themselves physically. We're doing our part to ensure they get the help they need. Strength is for Everyone 💪

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