Teen Programs

At Club 600, we believe in nurturing a healthy and active lifestyle from an early age. Engaging in regular exercise during adolescence not only contributes to physical well-being but also fosters essential habits for a lifetime. For teens, we emphasize the importance of strength and conditioning, especially for those involved in sports. Our specialized programs can cater to teens who are brand new to the gym, or sport-specific athletes, offering targeted training to enhance their performance and prevent injuries.

Mission Statement

Here at Club 600 we believe in empowering young individuals to cultivate healthy habits, build self-confidence, and embrace an active lifestyle. Through our comprehensive fitness program, we aim to inspire teens to prioritize their physical and mental well-being, laying a strong foundation for the future. We aim to help teens realize their strengths, overcome challenges, and achieve their fitness goals.


We offer 3 different levels of training for teens interested in improving their health and fitness. Each of these levels has its benefits and is mainly based on where each individual is starting. Level 1 is for our beginners, individuals who have never lifted a weight or haven’t trained consistently for more than 4 months. Level 2 is for beginners with baseline knowledge of the gym and its equipment. Level 3 is for individuals who have been training for 1 year plus and have specific goals in mind, or an athlete looking for sports-specific training.

Level 1

Our Level 1 program is designed to provide a solid foundation for individuals new to the gym and just starting their fitness journey. It doesn’t matter your age, focusing on core stability and body awareness will set anyone up for success. This program offers a structured approach to help you build strength, improve mobility, and enhance overall physical fitness with standards coming from The National Academy of Sports Medicine (NASM).

One of the key features of our Level 1 programming is its consistency across individuals. While everyone’s fitness goals may vary, the fundamental principles remain constant. This means the programming although personalized will maintain its core focus on foundational movements and techniques.

Through a combination of functional exercises, mobility drills, and core strengthening movements, our Level 1 program aims to develop a strong and stable foundation from which you can progress safely and effectively. By emphasizing proper form and alignment, we help develop body awareness and proprioception, enhancing the ability to move efficiently and reduce the risk of injury.

Level 1 programming ensures that each exercise is accessible and scalable to each individual’s abilities. This allows everyone to gradually build strength, stability, and confidence in the body’s capabilities.

Level 2

It’s time to build on that foundation and take your fitness journey to the next level. Level 2 is designed for beginners who are ready to increase their confidence, strength, and overall fitness level in the gym. Level 2 of the Teen Fitness Program is designed to challenge and empower you as you continue your fitness journey. By following a structured workout plan and gradually increasing the intensity of your workouts, you’ll build strength, improve endurance, and gain confidence in the gym. Remember to listen to your body, stay consistent, and celebrate your progress along the way!

Goals of Level 2

  • Develop confidence in using a wider range of gym equipment.
  • Build strength and muscle tone.
  • Enhance functional fitness and agility.
  • Injury Prevention

Program Structure

Level 2 of the Teen Fitness Program is structured to gradually increase the intensity and complexity of your workouts while ensuring proper form and technique. Here’s what you can expect:

Progressive Overload

Each workout will progressively challenge your strength, endurance, and coordination. You’ll start with lighter weights and simpler exercises, gradually increasing the difficulty as you gain strength and confidence.

Full-Body Training

Workouts will target all major muscle groups to ensure balanced development and functional strength. You’ll engage in a variety of exercises, including compound movements like squats, deadlifts, rows, and presses, as well as isolation exercises to target specific muscles.

Cardiovascular Conditioning

In addition to strength training, you’ll incorporate cardiovascular exercises to improve your endurance and burn calories. This may include running, cycling, rowing, or using the elliptical machine.
Invest in your teen’s well-being today!

Core Strengthening

Core exercises will be integrated into your workouts to improve stability, balance, and posture. Strengthening your core muscles is essential for overall strength and injury prevention.

Injury Prevention

Our Certified Personal Trainers are skilled in identifying movement patterns to make sure athletes are training correctly to prevent injury. Our programming also includes speed, agility, and strength which aids in preventing sport-related injury.


Level 3 dives deeper into programming, helping individuals understand how to tailor their workouts to get closer to their objectives. Whether the goal is to build strength, improve endurance, or enhance overall fitness, level 3 will provide the guidance and tools needed to succeed. Level 3 of the Teen Fitness Program is designed to empower you with knowledge and skills. By understanding the principles of fitness programming and customizing your workouts accordingly, you’ll be well on your way to achieving your fitness goals. Staying consistent, motivated, and having fun along the way are the most important principles at any level, and our trainers will instill that in every individual. Our sports-specific training is designed to help athletes take their game to the next level while keeping them healthy. Our sports-specific programming is built on a case-by-case basis as every athlete is unique and has different goals.

Goals of Level 3

  • Develop a deeper understanding of fitness programming principles.
  • Learn how to create and customize workout routines based on individual goals.
  • Gain knowledge about different training methods and techniques.
  • Improve overall physical fitness and performance.

Program Structure

Level 3 of the Teen Fitness Program is designed to be flexible and adaptable to your specific needs and preferences. It consists of three main components:

Goal Setting

We’ll start by helping you define clear and achievable fitness goals. Whether it’s building muscle, losing fat, improving athletic performance, or enhancing overall health, setting specific goals will guide your training and keep you motivated.

Programming Principles

You’ll learn about the fundamental principles of fitness programming, including progressive overload, specificity, variation, and recovery. Understanding these principles will empower you to design effective workout routines tailored to your goals.

Customized Workouts

Using the knowledge gained from goal setting and programming principles, our trainers will help create a personalized workout plan. These plans will incorporate various exercises, rep ranges, and training modalities to target different muscle groups and fitness components.

On-Ramp Teen Program

Introducing our New On-Ramp Teen Program, designed for teens new to the gym. This program serves as an essential introduction to fitness, covering fundamental exercises, proper form, and the importance of a well-rounded workout routine. However, this program is not just tailored to teens new to fitness, we also have our FIt Start option that can be tailored to more experienced lifters and athletes. This program is about more than just physical exercise; it’s about instilling confidence, discipline, and a positive attitude toward health and fitness while being safe and smart.

Program Highlights

  • Foundational Workouts: Mastering the basics of strength training and conditioning.

  • Education on Healthy Habits: Understanding the importance of nutrition and recovery.

  • Skill Development: Learning proper techniques for a variety of exercises.

  • Goal Setting: Setting achievable fitness goals for a sustainable and lifelong journey.

On-Ramp Teen Program Requirement

Our facility offers an On-Ramp Teen program for anyone looking for personalized training whether you are just starting or have specific goals in mind. We prioritize the development of our younger members, providing them with the tools to build a strong foundation both physically and mentally. Any teen under the age of 16 joining our gym is required to complete the On-Ramp Teen Program. This ensures that they receive the proper guidance and education needed to kickstart their fitness journey in a safe and effective manner

Strength and Conditioning for Sports-Specific Athletes

Our personalized strength and conditioning programs are designed to meet the unique needs of teen athletes. Whether they’re aspiring soccer players, track and field enthusiasts, or involved in any other sport, our expert trainers focus on developing agility, power, and endurance. We believe that a strong foundation in fitness during the formative years can significantly impact athletic success and overall well-being.

Invest in your teen’s well-being today!

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