SquareOne Performance

Not strength training is what’s killing your metabolism.

Past 30, your body naturally starts losing muscle — and with it, the ability to burn the calories you used to. The scale creeps up. Foods you used to eat without a second thought start showing up differently.

But it doesn’t have to be that way.

The more muscle you carry, the more energy your body needs just to maintain it. That’s your metabolism working for you — not against you.

You don’t need to live in the gym. You don’t need to look bulky. You just need a structured plan, progressive lifts, and consistency.

Start there. Everything else follows.

Such a fun & inspiring testimony from Mrs. Susan Redden! 💪

The beginning of this says everything about strength training. All exercise has value — but as you get older, strength training becomes the one thing you can’t afford to skip.

It can be scary, mentally and physically, if you’ve tried things that haven’t worked or if it’s your first time ever. But you have to just start.

Never compare your first rep to someone’s thousandth. They once struggled too — consistency over time works, every time.

Like Susan said: aging is inevitable. Being frail isn’t. I look forward to every one of our sessions and the energy you bring to the gym. Keep doing what you do!

Maybe we’ll get sister on camera soon 👀

What does coached progression really look like?

It looks like this. It’s not just about handing you a program; it’s about building the plan around you, analyzing your movement, and being there to guide every rep. No matter where you’re starting from, having an expert eye on your form makes all the difference. Ready to level up your training?

Hit the link in our bio to get started!

SquareOne…Unfiltered😅

On the spot. No prompt. Just a simple question.

Knee Pain? Heels Lifting? Let’s take you through the checklist.

Mobilize from the top down. Hips, knees, ankles.

Once those are opened up, we get strong, in the right positions, pain free.

Form check! Want to get the most out of your cable kickbacks?

1. Straight back = Glute Max
2. 45-degree angle = Glute Medius

Keep that core tight, lean forward slightly, and squeeze at the top. Let’s get to work! 🔥

“It was so fun… not a bit intimidating.”

That’s what The Grind Session is all about.

No pressure. No judgment. Just movement, coaching, community, and great coffee.

Penny and Rodney showed up, got introduced to what SquareOne is about, received hands-on guidance, and left saying they had a blast.

Whether you’re brand new, getting back into movement, or just looking for a place where you can feel comfortable starting — everyone starts at SquareOne.

Join us for the next Grind Session.
July 11th.
6 spots only.
Message us for info or click the link in our bio.

Next Grind Session: July 11th.

6 spots only.

Not just a workout. A starting point for lifelong health — with Psalms Coffee waiting after the work. ☕️🏋🏼

If hack squats are hitting your lower back more than your legs, check where your hips are sitting on the pad.

When your hips drop too low or your pelvis tucks under, your lower back can end up taking the load instead of your quads.

Set yourself up so your hips stay supported, your ribs stay stacked, and you can drive through the platform without peeling off the pad.

Small setup change. Big difference in how it feels.

Save this for your next leg day.