Timonium Gym

Perfect! Our programs are beginner-friendly and designed to help you build confidence and strength at your pace. Whether you’re completely new to strength training or returning after a long break, we start with the basics and provide clear, easy-to-follow instructions for every exercise. Each movement is carefully selected to ensure it’s approachable, effective, and safe, even if you’ve never lifted a weight before.

Our step-by-step guidance will help you learn proper form, which is crucial for preventing discomfort and ensuring you get the most out of every workout. You’ll begin with lighter resistance and simpler movements, gradually progressing as your strength and confidence grow. There’s no pressure to “keep up” with anyone else—this program is all about what works best for you.

Additionally, we focus on creating a supportive environment where questions are welcomed, and every milestone is celebrated. You’ll also have access to resources and tips on how to integrate strength training into your daily routine, so it feels natural rather than overwhelming. By starting with a foundation of proper technique and steady progress, you’ll not only see results but also develop a lasting appreciation for what your body is capable of achieving. Strength training is a journey, and we’re here to make sure your experience is positive, empowering, and tailored to your needs.”

Absolutely. Stephen Holt specializes in creating joint-friendly workouts tailored to your needs. Our program is designed specifically for active women over 50, understanding the unique challenges that come with achy joints. We prioritize exercises that build strength, improve mobility, and enhance overall fitness without putting unnecessary strain on your joints. Every workout is adaptable, ensuring that movements align with your comfort level while gradually improving your joint health and flexibility.

In addition to personalized exercises, we provide guidance on proper form, recovery techniques, and modifications to make sure your workouts are effective and safe. Our approach includes evidence-based strategies to strengthen the muscles surrounding your joints, reducing discomfort and increasing your ability to move confidently.

Whether you’re new to strength training or returning to it after years, you’ll find a supportive and empowering environment here. We believe it’s never too late to start feeling better, and our goal is to help you maintain an active, vibrant lifestyle without worrying about exacerbating joint issues. You’re in expert hands with a program designed to help you thrive!

First, our attorneys insist you start with some quick legal CYA mumbo-jumbo. :-)

At most gyms, you’d jump right into exercising. But not here …

We move on to your Right Start Body Blueprint: We discuss your medical history, exercise history and personal goals, then guide you through the Functional Movement Screen (FMS) and Musculo-Skeletal Assessment (MSA).

Finally, we’ll take a few pictures of you for postural analysis. Then we combine all that data to determine exactly what exercises we need to start you with and how we’ll progress through your membership.

Well, yes. And no. “Yes,” in that your initial consultation includes your medical history, exercise history and personal goals assessment, FMS and MSA. That’s the “Custom” in Custom Training. And, “no,” this is not traditional one-on-one most people associate with personal training.

We follow the physical therapy-style model in which our clients do their individualized exercise programs concurrently. Although we love our clients to interact since social reinforcement is scientifically proven to be the single most important factor in successful fitness and weight loss programs, you’re certainly free to interact with other members as much as or as little as you want.

We coach you through each and every exercise. You’ll never feel lost, frustrated or confused, but you certainly don’t need a trainer in your face to count reps for you.

Research shows virtually everyone gets better results in a small group setting. On the business side, this model also keeps our marginal costs lower, so you get to pay much less than you would for one-on-one training. So you’re getting better results for a lower cost. That’s a great deal, right?

Again, yes and no. Yes, you’ll agree to a set fee conveniently and automatically deducted from your account approximately the same date each month.

And, no, since we offer Custom Training and not an “open membership,” you can’t just show up whenever you get the urge to exercise. If you have a Double Gold Membership, for example, you’ll come in twice a week at a scheduled time for your Custom Training.

Once we discuss your goals, we’ll go over the results of your FMS and MSA and figure out a plan that works along with your goals and your availability.

For example, if you want to lose a lot of weight and you’re fairly new to exercise, you’ll probably need a Triple Platinum Membership (3x/week for 12 months) to help reverse all the years of bad habits.

If, however, you have shoulder aches (for example) although you’ve been released from physical therapy, you may simply need a Gold Membership (1x/week for 3 months) for thorough post-rehab and to ensure you learn techniques to keep you pain-free.

We will do our best to accommodate you within that calendar week by putting you into another time slot. We also offer online workouts and tracking through our Stephen Holt Fitness app so you never have to miss a workout.

Keep in mind there are already several FREE DAYS in your 3-month or 12-month package! For example, when you enroll in our Double Platinum Membership (two sessions per week for 12 months), you get 104 sessions (2 days a week x 52 weeks in a year) yet you’re paying for only 96 of them (8 sessions a month x 12 months). You’re getting 8 sessions (a FULL month’s worth) FREE!

Enroll in our Double Gold Membership (two sessions per week for 3 months), you get at least 26 sessions (depending on your workout days of the week and the 3-month period in question), yet you’re paying for only 24 of them (8 sessions a month x 3 months). That’s a FULL week FREE!

In many cases, we can simply put you in a different day or time slot that’s still convenient to you.

Because we use the Functional Movement Screen (FMS) and Movement Screen Assessment (MSA) to select exercises specifically tailored to your body’s needs, you’ll feel an increase in mobility right away. These assessments help us pinpoint the areas where your body needs the most support, whether that’s improving joint range of motion, building strength, or enhancing balance. This personalized approach ensures that your workouts are not only safe but also highly effective from the start.

In addition to increased mobility, many clients notice improvements in posture, flexibility, and overall ease of movement within the first few sessions. As your body adapts to the carefully designed exercises, you may also start to feel more energized and less stiff in your daily activities.

For visible results, such as increased muscle tone or enhanced strength, you can typically expect progress within 4 to 6 weeks, depending on your consistency and effort. However, the beauty of this program is that you’ll begin to feel the benefits—like reduced achiness and greater confidence in your movements—long before you see them. Every small victory, from reaching a little farther to standing a little taller, is a step toward your larger goals.

Remember, this journey is about building sustainable fitness habits that improve your quality of life, so while results will come, they’ll also be long-lasting and meaningful.

That depends on your current fitness level and your membership with us. Many members find that two sessions with us per week and an active lifestyle are all they need to reach their fitness goals.

Yes. I’ve been a Certified Nutrition Coach through Precision Nutrition, the industry’s largest and most respected certification agency, since 2010. With over a decade of experience, I offer nutritional guidance that is practical, personalized, and grounded in science. My approach isn’t about restrictive diets or quick fixes but about helping you develop sustainable habits that align with your fitness goals, lifestyle, and unique nutritional needs.

Whether your goal is to support your workouts, improve your energy levels, manage weight, or enhance joint health, I provide actionable strategies to make better choices without feeling overwhelmed. Together, we’ll work on optimizing your meals, snacks, and overall eating habits in a way that feels manageable and fits seamlessly into your routine.

Additionally, as part of my program, you’ll gain access to tools like meal-planning advice, portion control techniques, and tips for navigating common challenges like dining out or preparing meals for a busy schedule. We focus on creating balanced, nourishing meals that fuel your body while keeping things enjoyable and satisfying—because good nutrition should never feel like a chore.

If you’re ready to take a step toward healthier eating habits that complement your fitness journey, I’m here to guide and support you every step of the way!”

Nearly everyone should be taking an omega-3 supplement. Krill oil, even more than regular fish oil, helps you burn fat by:

• Turning on lipolytic (fat burning) genes.
• Turning off lipogenic (fat storage) genes.
• Enhancing the production of leptin, an appetite hormone that reduces hunger and increases your metabolic rate.
• Increasing insulin sensitivity. The better you control your insulin levels, the more fat you’ll lose.
• Increasing fat-free muscle mass to keep you “toned.”
  Keeping your cell membranes flexible and more responsive to circulating insulin. This decreases fat storage in fat cells.
• Controlling your insulin response. When your blood sugar rises less quickly, you’re less likely to store sugar as fat.

No. We use a system we call Undulating Periodization with an A/B Split. You can find out more in my chapter in the Amazon best-seller, The Fad-Free Fitness Formula—I’ll be glad to give you a copy for free when you come in.

I’ve been in the fitness industry for over 40 years and was named “Personal Trainer of the Year” by the American Council on Exercise, “Expert of the Year” by AllExperts.com, and “One of America’s Greatest Trainers” by the editors of Men’s Fitness. My fitness and nutrition advice has been featured on the covers of Shape, Women’s Health, Woman’s Day, Runner’s World, and HerSports.