EVOLVE STrong Strength Classes

You don’t need to be “fit” to start. You need the entry point, which most other programs don’t offer.

Our team is trained to adapt workouts so they are right for you, provide coaching in real time, and help you build capacity week by week without overdoing it.

That’s like saying you need to learn how to play guitar before taking lessons.

This is where you build fitness safely, progressively, and with coaching so you don’t waste months guessing.

This concern is valid, and it’s exactly why professional coaching and the right program matter (ours is designed by a Doctor of Physical Therapy) matters.

We prioritize technique, plan each element of the workout carefully, and can help with “right for your body” modifications so you can train consistently for years, not weeks.

You’re not the only one. Gym culture in most places is not welcoming or inclusive. This discourages people from engaging something that is incredibly powerful and beneficial.

So we’ve made it our mission to be a different type of gym. Welcoming, friendly, supportive, no such thing as a silly question.

We don’t just love working with people who are new to the gym, we specialize in it.

Totally understandable. Heavy weights can be intimidating at first.

Not everything has to be heavy to be effective. We use exercises with a wide variety of resistance levels: bodyweight, bands, and yes, weights. But over time, we might gradually nudge you towards safely trying something a bit outside your comfort zone. Heavier weights in the gym prepare you to handle the unpredictable demands of life, reduce injury risk, and build confidence. Our coaches are pros at knowing when it's safe and appropriate to go up in weight, without ego or pressure.

Despite what popular media will tell you, we don’t have much control over how our muscles look. The idea of “toning” is founded in diet culture, marketing, and popular media—not actual science.

We can tell you this: Working your muscles with consistent strength training at appropriate, gradually progressive resistance levels results in profound health and performance benefits.

At EVOLVE, we focus on performance, health, and confidence in your body, not aesthetics or bodybuilding.

But if you are worried about “bulking up, there’s four additional considerations:

1. Most people who looked “toned” are simply just muscular and have low body fat. Their genetics dictate how their muscles look more than anything.

2. The best way to build any type of muscle is with an appropriately challenging resistance training program.

3. If you do build muscle, that’s great! Muscle is incredibly beneficial to our health, metabolism, function, and longeviety.

4. Bodybuilders who “look bulky” have incredibly intensive training programs, a specific approach to nutrition, often a supplement regimen, and years of consistency.

A lot of people say that… until they try a well-coached class.

You’re not being shouted at or left behind; you’re being coached, supported, and given options that fit your level.

We’ll be honest, it’s stereotypically men who say they don’t like group classes. We’re not quite sure why — perhaps there’s something vulnerable about admitting about getting coaching?

There are entire PhD and Doctorate programs dedicated to exercise science. It’s silly for most people to expect they can walk into a gym and just “get it.” We got the education so you don’t have to.

If your strength, endurance, agility, or overall athleticism isn’t where you want it to be, come to a class. Trust us.

Most adults don’t need “more specific”—they need a consistent, powerful foundation. If you have less than ~3–5 years of consistent strength training, the biggest performance gains usually come from getting stronger, building athleticism, and improving conditioning. It's like building a bigger and better engine before getting a fancy tune up, or focusing on nutrition fundamentals before fancy supplements.

That’s exactly what EVOLVE Strong is designed to do—with coaching every class and programming that adapts year-round to the seasonal activities most Flagstaff adults love. We’re locals too, and the program evolves with the same sports we’re training for. Custom programs can be a great fit once you’re already consistent, have specific constraints, are rehabbing an injury, or you’ve truly plateaued and need more specificity.

Same here!

But the gym has a role. It’s where you build a foundation of strength, resilience, and capacity, so you can do more outside with less pain and less downtime.

Unfortunately, most outdoor activities like running, biking, and hiking, don’t build strength, even when done at a challenging level. However, they do require some amount of strength, and without specific training, we lose this over time.

If you want your joints to feel good, your body to stay capable, and your activities to stay fun as you age—strength is non-negotiable. It’s the foundation that makes everything else work better.

Even though we can adapt our workouts for newcomers, if you want to go hard, we can absolutely take you there.

Our workouts have options that challenge even experienced athletes—but they’re built on smart progressions, great coaching, and movement quality. Think “high-intensity strength + conditioning,” but designed with a Doctor of Physical Therapy’s lens to keep the stimulus high and the injury risk low.

And for what it’s worth: progress doesn’t require every day to be your hardest day.

Most classes follow a consistent structure with a coach leading each block:

• Warm-up: A specific sequence to prep joints, tissues, and technique

• Strength: Foundational upper and lower lifts (squat/hinge/push/pull) to build strength and power

• Resilience: Exercises to build core strength, balance, agility, and athleticism

• Endurance: Higher-intensity cardiovascular conditioning + muscular endurance

If you’re new, this blend builds the full package most people mean by “getting stronger and fitter.”

If you’re experienced, you’ll still recognize the classics, and be challenged by unique movements that build true lifelong athleticism.

EVOLVE Strong is our premier adult strength + conditioning program, built for Flagstaff adults.

Foundations is semi-private coaching for people who want more support due to injury history, movement limitations, or limited training experience.

EVOLVE Strong is probably the right place to start if you can:

• Get up and down from the floor without help (hands on thighs is fine).

• Balance on one leg for ~20–30 seconds (a little wobble is OK).

• Put a 10–15 lb item on a high shelf/overhead (like a backpack into an airplane bin).

• Walk up and down a steep flight of stairs without pain or feeling unsafe.

If those feel fine, come in for your first free class!

If those movements don’t feel great:

• Hard but not painful → start with Foundations.

• Painful → start with a physical therapy evaluation. We’ll address the pain and help you transition into the gym safely.

Open Gym and Custom Program Design are best for people who already feel confident and consistent training independently. We’ve found over the years that most adults benefit from coaching—especially at the beginning.

EVOLVE Flagstaff is co-owned by Flagstaff locals Abby Chan, MS RD (lead dietitian) and Dr. Brian Kinslow, PT DPT (lead physical therapist).

We built EVOLVE as a counterpoint to the typical healthcare models: rushed, impersonal, and reactive. We believe the best care and coaching should be personalized, proactive, and science-backed.

So everything we do—our coaching, programming, and clinical care—is designed to be inclusive, effective, and built for long-term health and performance. We also train here ourselves. EVOLVE Strong exists because it’s what we do and believe in.

Our core values

• Community & Connection

• Inclusivity, Equity & Accessibility

• Growth Mindset & Curiosity

• Teamwork & Collaboration

• Active Outdoor Lifestyle

• Consistency Over Intensity

• Practice What We Preach

We strive to stand by these values in all that we do.

Most gyms sell workouts and trends, and double down on typical gym and diet culture.

We build aim to build capacity, community, and long-term health. Our coaching is grounded in exercise science and biomechanics, led by highly credentialed coaches (including CSCS), with mentorship from a Doctor of Physical Therapy and a Registered Dietitian. We’re inclusive by design: every background, identity, and experience level is welcome. And yes: the facility is exceptional—well-equipped, thoughtfully designed, and always clean.

Monthly Memberships:

• Unlimited Membership: $175/month ($14.50/class at 3x/week)

• 8 Classes Per Month: $150/month ($18.75/class at 2x/week)

• 4 Classes Per Month: $115/month

Class Packages:

• 5 Classes: $120 ($24/class)

• 10 Class Package: $225 ($22.50/class)

• Single Class: $25

Class packages do not include open gym access.

All monthly memberships include:

• EVOLVE Strong classes

• Unlimited open gym access (5am–10pm, 7 days/week)

• The EVOLVE Strong app with daily workouts, instructional videos, and extra training/nutrition resources

If you miss your normal class time, you can come into open gym and follow along on the app. You can also use the facility for stretching/mobility work, additional cardiovascular sessions, or to work on other areas.

Non-recurring class packages do not include open gym access or the daily workouts in the app.

No. You can pause or cancel with just 7 business days’ notice—no long-term contract. We want you to be psyched to be here. If life changes or it’s not the right fit, no worries.