Strength Training for Women

Get stronger, leaner, and more confident — For women who want to feel like they are 30 for the rest of their lives!

Integrity Fitness

4.9

Based on 199 reviews

Expert coached training

Structured strength workouts

Progress you can measure

Why our Strength Training works

Most women don’t need more intensity — they need more structure, better coaching, and a plan that respects recovery. At Integrity Fitness, strength training isn’t “random workouts” or “push until you break.” It’s a structuredweekly system that blends strength, conditioning, and recovery — so you can build real muscle, protectyour joints, and stay consistent long-term.

Why it Works:

Integrity Fitness: 2026 Training Evolution

Experience the #1 global fitness trend for 2026: Advanced Strength Training for Women. Our updated schedule is strategically designed to maximize metabolic health, bone density, and functional longevity for women who want to feel like they are 30 for the rest of their lives! At Integrity Fitness, we don’t just train for age; we train for energy, vitality, and that youthful “fit-pro” feeling that keeps you moving with power and grace.

Monday: Metabolic Muscle Blast (Zone 3)

Target Muscle Group: Full Body.
The Focus: Maximum Metabolic Afterburn & Dynamic Strength.
The Experience: Ignite your metabolism with high-intensity strength circuits designed to torch calories and build a lean, powerful frame. This total-body session uses strategic intensity to ensure you leave feeling strong, energized, and ready to conquer the week.

Tuesday: Sweat & Shred (Zone 3)

Target Muscle Group: Full Body with Purpose.
The Focus: Targeted Aesthetic Transformation.
The Experience: Our most popular workout moves to Tuesday! This session hits exactly where you want to see change: dedicated circuits for the booty and thighs, a core HIIT station paired with a fat-calorie burn circuit, and finished with upper-body strength sculpting. Keep your heart rate in the optimal fat-burn zone while leaning out the frame.

Wednesday: Bubble Butt Bonanza (Zone 2)

Target Muscle Group: Lower Body (Glutes, Thighs, Hamstrings).
The Focus: Signature Lower Body Sculpting.
The Experience: We have mastered this workout over 20 years of lower-body specialization. It is the ultimate session for shaping and lifting the glutes. We alternate weekly between heavy loading for essential bone density and high-volume isolation for a powerful, defined silhouette.

Thursday: Strength With Purpose (Zone 2/3)

Target Muscle Group: Total Body & Postural Alignment.
The Focus: Functional Strength, Mobility & Core.
The Experience: A smarter approach to strength training that prioritizes movement quality and longevity. We blend traditional lifting with mobility patterns to fix imbalances, improve joint health, and enhance overall movement mechanics so you move with 30-year-old agility.

Friday: H.I.I.T. Friday (Zone 3/4)

Target Muscle Group: Full Body & Accessory Muscles.
The Focus: Maximum Caloric Burn & High-Energy Stamina.
The Experience: Reach your peak with high-intensity interval training designed to push your cardiovascular limits. These circuits target major and minor muscles to shred fat and boost your endurance for a strong finish to the work week.

Saturday: Wildcard Workout (Zone 3)

Target Muscle Group: 100% Upper & Lower Body.
The Focus: Technical Variety & High-Energy Finishers.
The Experience: Expect the unexpected! This Master Trainer-driven session addresses specific technical movements and muscle groups missed during the week. We use fresh exercises and creative thinking to keep your body guessing and your energy levels soaring.

Sunday: Beach Body Workout (Zone 3)

Target Muscle Group: Total Body (7-Circuit Multi-Station).
The Focus: The "Fan Favorite" Sculpt & Burn Finale.
The Experience: The most fantastic way to finish your week. This multi-circuit session covers it all: two "Bubble Butt" circuits, two upper-body "Silhouette" circuits, a core burn, fat-burn cardio, and a creative functional wildcard.

Progress You Can See

Most women quit when they can’t see progress. That’s why Integrity Fitness uses 3D scanning to track shapeand composition change over time and help you stay consistent when the scale doesn’t tell the full story.

Find the Right Package for You

Two paths. Same outcome: strength, confidence, and consistency — built safely. As sessions fill, additional times can be added based on demand.

$ 119

8 Mat Pilates or Strength Circuit sessions
1 full Styku 3D body scan (client-stated value $100) + progress baseline
Personalized nutrition guidance + meal planning

Popular!

$ 499

36 Mat Pilates or Strength Circuit sessions (3x/week
4 full Styku 3D body scans to track real change over time
Transformation nutrition guidance
Ongoing coaching + accountability + results commitment
Upgrade option: add 12 extra sessions (48 total) for +$99

Results vary. Your “guarantee” is explained clearly once we confirm you’re a fit and review the programexpectations (attendance, coaching check-ins, etc.).

What Women Are Saying:

Kajal J.

16:37 02 Feb 26

I’ve had an amazing experience with the group training programs at this fitness centre! The sessions are well-structured, energetic, and suitable for all fitness levels. The trainers do an excellent job of keeping everyone motivated while still giving personal attention and corrections on form when needed.

Each class feels challenging but fun, and the variety in workouts keeps things fresh and engaging. The trainers create a supportive, encouraging environment that makes you want to show up and give your best every time.

If you’re looking for group classes that are effective, high-energy, and led by fantastic trainers, I highly recommend this fitness centre!

Bet F.

21:32 05 Jul 25

Happy 20 year anniversary to the best fitness community and #fitfam ever!!! ♥️

Integrity Fitness is truly a standout health fitness studio catered to women supporting women, and they walk the talk about mindset being everything and the key to success! I joined a few years ago, and have been very happy here! The owners and trainers are second to none—professional, motivating, and incredibly knowledgeable. They create a welcoming, fun and dynamic atmosphere that keeps you challenged and engaged every step of the way.

What makes Integrity so special is the sense of community and they encourage longevity and fitness goals being a lifelong journey, not promoting quick fixes or fads. From the moment you walk through the doors, you’re surrounded by positivity, encouragement, and people who genuinely care about each other. It’s more than just a gym—it’s a place where goals are crushed and friendships are formed. It oozes authenticity and you feel that everywhere you turn.

If you’re looking for a fitness experience that combines expert coaching with a supportive and empowering environment, Integrity Fitness is the place to be!

A big thank you to Paul, Sandra and their awesome team for truly being the BEST! Congratulations and Cheers 🥂 to many more wonderful years with us and wishing you all continued health, happiness and prosperity. ♥️

All the best,
B xoxo

Alessandra F.

01:01 05 Mar 25

I have been coming to PBC for over 10yrs and I just love how Paul and his team keep me fit and motivated. Love the challenges!! Keep up the great work!!

Natalie R.

04:19 30 Jan 25

Love love love this team! 🫶🏽

Sonu M.

16:15 08 Jan 24

I joined this gym on a referral from a friend.

Owners are friendly, passionate about what they do, and are very professional.

Scott’s classes are well organized and he targets all areas even if it’s a leg or arm day. I am going on 3 weeks and am happy with the results.

I would recommend one on one training with them before starting group classes to ensure your posture is correct.

Wonderful women’s only gym where you can feel the love and support of powerful strong females!

Highly recommend this gym.

Jane H.

00:25 03 May 23

I have had the privilege of working out with awesome Coaches and amazing Ladies. Truth be told - the biggest selling point of this gym is the every single day experience. The workout is always different and exciting. I am almost at 5 consistent years of working out - I honestly have to say - it says more about them than me! I love every single part of it - the challenges give me the opportunity to check in mentally and physically. The community is inclusive and I recommend to any woman who wants to join a friendly active community!

Salbi D.

15:05 19 Nov 19

I am so happy I discovered Integrity Fitness and absolutely love coming here! They offer a wide range of classes throughout the day so it always fits my schedule and I'm in and out within an hour. Each workout is different and each day targets a different area. The staff is amazing. From front desk to the trainers, everyone is always so helpful. The trainers push you to achieve your goals and are extremely motivating! I actually get very excited to come workout here each day and am feeling stronger day by day. Thank you Integrity Fitness for all your support towards my fitness goals!

Who This Program Is For

Women who want a plan that meets you where you are

Want to get stronger without stressing your joints

Prefer a structured program instead of random workouts

Want coaching, accountability, and real progress tracking

“I Don’t Have Time”

This Is Exactly Why Our Schedule Works

Most women don’t need more time—they need structure. In a recent survey, 87% of our members said flexibility was their top priority—so we built our training modelaround it.

Questions Before You Start

I haven’t worked out in years. Can I still join?

Yes. Many women start this program after long breaks from exercise. Our coaches meet you where you are and guide you through safe, progressive strength training so you can build confidence and consistency.

Do I need strength training experience?

Not at all. Every exercise is coached and adjusted based on your experience and ability. You’ll learn proper technique first so you can train safely and progress over time.

Will strength training make me bulky?

No. Strength training helps women build lean muscle, improve metabolism, and support joint health. Most members notice they feel stronger, more toned, and more energetic.

How many times per week should I train?

Most women see great progress training 2–4 times per week. Our program includes a structured weekly system so you can train consistently without overdoing it.

What makes this different from a regular gym class?

Our sessions focus on coached strength training in a supportive women’s environment. Instead of random workouts, you follow a structured program designed to build strength safely and consistently.

Our classes have received over 800+ 5 Star Reviews.

Reviews from

"Serving the women of Vaughan since 1997!"

Get Your Health Journey Started!

Integrity Fitness is a women-focused training environment designed to help women build strength, confidence, and long-term health — with programs structured around strength, core, and recovery. As sessions fill, additional times can be added based on demand.