Classes & Programs in Medicine Hat
Training
Power Lifting
Join our competitive powerlifting team and push your limits with the best. Our experienced coaches provide personalized programming, technique refinement, and support to help you achieve new personal records. Whether you’re a seasoned lifter or just starting, our powerlifting community welcomes you.
Personal training
Achieve your fitness goals faster with private or semi-private training at Back Alley Fitness. Our certified personal trainers create customized workout plans tailored to your individual needs and objectives. Get one-on-one attention, expert guidance, and the motivation you need to succeed. Sit down with one of our expert trainers for a free consultation!
Youth Learn-To-Lift
Empower your children with our Youth Learn to Lift program. Designed for young athletes or teens interested in the gym atmosphere, this program teaches proper lifting techniques, builds strength, and promotes a healthy lifestyle. Our experienced trainers ensure a safe and encouraging environment for kids to develop their fitness skills and confidence.
Group Classes
Back Alley Fitness’s group classes are designed to motivate and challenge you in a supportive environment. From high-intensity interval circuits to progressive resistance training classes and pre/postnatal-friendly programs, our diverse class offerings cater to all fitness levels. Join our community and reach your goals together with like-minded individuals.
Bootcamps
Experience the intensity and camaraderie of our 8-week bootcamp sessions. These high-energy workouts combine strength, cardio, and agility training to deliver maximum results. Perfect for those looking to burn calories, build muscle, and improve overall fitness in a fun, team-driven atmosphere. Paired with a virtual nutrition program and encouraging community, you will reach all your goals and more!
Training For All Fitness Levels
At Back Alley Fitness, we believe that fitness should be accessible to everyone, regardless of experience or physical condition. All our classes can be modified or adapted to suit your fitness level. Whether you’re new to fitness, returning after a break, or a seasoned gym-goer aiming to elevate your performance, we have a program for you. Our expert instructors are skilled in adapting exercises for those with injuries or mobility limitations, ensuring a safe and effective workout. Additionally, we offer specialized support for pre and postnatal moms, helping them stay active during pregnancy and rebuild strength afterward. Join us and discover a fitness journey tailored to your unique needs.
Cardio Kick
Welcome to Cardio Kick, where high-level martial arts expertise meets exhilarating fitness in Medine Hat. Crafted by seasoned coaches, this dynamic class blends fitness kickboxing movements with bodyweight exercises in a heart-pumping interval style. Our ‘non-contact’ sessions offer a safe and supportive environment for all levels, perfect for torching fat, reducing stress, and mastering basic kickboxing techniques. Experience the thrill of partner work without the need for martial arts experience as you elevate your fitness and unleash your inner warrior in Cardio Kick.
Met Con
In our Met Con (Metabolic Conditioning) classes in Medicine Hat, we revolutionize your workout routine with a dynamic blend of moderate and high-intensity intervals. Designed to engage multiple muscle groups simultaneously, our full-body workouts keep your heart rate elevated, maximizing calorie burn and cardiovascular health. Perfect for all fitness levels, our ‘time-constrained’ intervals ensure each participant experiences a personalized challenge, resulting in a tailored and effective workout for every individual. Say goodbye to lengthy rest periods and hello to the ultimate calorie-torching experience with Met Con.
Muscle Max
Muscle Max is a one-of-a-kind group class structured in 4-week increments, dedicated to traditional resistance training techniques and the vital principle of progressive overload – applying a similar training strategy weekly to force the body to adapt. Perfect for those seeking lean muscle gains and enhanced strength, our program emphasizes proper technique and systematic progression for optimal training results.
Mommy Fit
Introducing MommyFit at Back Alley Fitness in Medicine Hat—the ultimate parent-friendly fitness solution. Running Monday to Friday alongside our childminding service, parents can join classes while their little ones play under supervision. Tailored around our signature series of classes like Muscle Max, Cardio Kick, and Met Con, MommyFit offers specialized support for pregnant or postpartum attendees to exercise safely.
Circut training
At Back Alley Fitness, we offer tailored programs designed by our certified personal training experts to meet your specific needs. Whether your goal is body composition, increased strength, sport performance, or prehab/rehab, our trainers create personalized plans just for you. We consider your preferred training days, schedule limitations, and desired results to craft a program that fits seamlessly into your life. This service is perfect for 24-hour access members who want the benefits of personal training in a budget-friendly way or have difficulty fitting classes into their busy schedules. Experience the flexibility of a customized plan and start achieving your fitness goals today.
24-Hour Open Gym
At Back Alley Fitness in Medicine Hat and Redcliff, we understand that a busy lifestyle requires flexibility. Our 24-hour access allows you to work out whenever it fits your schedule, offering ultimate convenience for those who prefer to exercise independently. With round-the-clock access to our extensive range of equipment, including cardio machines, free weights, and strength training implements, you’ll have everything you need to achieve a great workout. Whether you’re an early bird or a night owl, our facility is ready to support your fitness journey any time of day or night. Enjoy the freedom to train on your terms with Back Alley Fitness in Medicine Hat and Redcliff.
Your First Class is on Us
At Back Alley Fitness, we want to ensure you have an incredible experience and that our facility is the perfect fit for you. That’s why your first trial class is free! Simply arrive 10-15 minutes before any scheduled class with one of our ‘free class passes,’ and we’ll get you all set up. There’s no need to pre-book in advance—just bring your training shoes and a water bottle, and we’ll take care of the rest. Join us and discover the supportive and dynamic fitness community at Back Alley Fitness.
Personal Training in Medicine Hat
Working with a personal trainer at Back Alley Fitness offers numerous benefits to enhance your fitness journey. Our certified trainers provide personalized attention and expert guidance tailored to your unique goals, whether it’s improving body composition, increasing strength, boosting sports performance, or aiding in prehab/rehab. They design customized workout plans that fit your schedule and fitness level, ensuring efficient and effective progress. With their motivation, accountability, and specialized knowledge, you’ll overcome plateaus, learn proper techniques, and reduce the risk of injury. Experience the transformative power of one-on-one training and achieve your fitness aspirations with confidence at Back Alley Fitness.
Body Composition
At Back Alley Fitness, we can help you transform your body composition, whether your goal is to lose weight, shed body fat, increase muscle, or tone and shape your physique. Our individualized programs are designed to reveal the muscle that might be hibernating under a little extra ‘fluffiness’ and achieve the physique you desire. Additionally, our nutritionists are available to set you up with personalized macro and calorie targets and offer nutrition coaching alongside structured training plans and regular sessions. Whatever changes or improvements you want to make to your overall physique, we have the expertise to facilitate your journey.
Health & Wellness
Not everyone aims to be the strongest or leanest person in the world, and at Back Alley Fitness, we understand that your health and wellness goals are deeply personal and often the most meaningful. Whether you want the strength and endurance to play with your kids or grandkids, work in the yard, or age gracefully, we can help. If you’ve had a health scare and are looking to improve your heart health with a regular cardiovascular program or strengthen your back to prevent injuries from everyday activities, our personalized programs are here to support you. Our trainers can help you reduce the risk of disease and improve health markers like blood pressure and cholesterol. Whatever your goal for a healthier, more active life, we’re dedicated to enhancing your quality of life.
Athletic Performance
For athletes looking to elevate their game, Back Alley Fitness offers specialized training to boost strength, agility, and endurance. No matter your sport, our trainers can design a program tailored to improve your strengths and address your weaknesses, helping you reach the peak of your athletic potential. We also offer sport performance nutrition guidance and injury reduction strategies to keep you performing at your best and staying in the game longer. With our expert support, you’ll be well-equipped to achieve your athletic goals and excel in your sport.
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Testimonials
Great gym! Many different programs and classes available. Love the new programs that are available for kids.
Great atmosphere and fantastic coaches. I felt comfortable and welcome right from day 1. So many class options that will work with any schedule….I wish I joined sooner!!
How often should I work out?
The ideal workout frequency varies based on your individual goals, fitness level, and schedule. For general health and fitness, the American Heart Association recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, combined with muscle-strengthening activities on two or more days a week. If your goal is to build muscle, enhance athletic performance, or lose weight, you might need a more specific and frequent workout regimen. Our personal trainers or class instructors at Back Alley Fitness can help you determine what the best frequency is for your needs. That said, starting off with 2 days per week is often a good foundation to build upon! Come try a free class with us today!
Will lifting weights make me look bulky?
Lifting weights will not automatically make you look bulky. Building significant muscle mass requires specific training, nutrition, and often, years of dedication. For most people, weightlifting helps to tone and shape the body, increase strength, and improve overall fitness without leading to excessive bulk. It’s also a great way to boost metabolism and support fat loss. Our Muscle Max classes at Back Alley Fitness are a fantastic way to learn traditional weight training techniques and develop good form. This foundation not only helps you achieve a toned and strong physique but also enhances your performance in our more cardio-intensive Met Con classes. By integrating both strength and cardio training, you can achieve a balanced and effective fitness routine.
How long will it take to achieve my goal?
The time it takes to achieve your fitness goal varies greatly depending on several factors, with consistency being paramount. While some goals may be reached relatively quickly, others may take more time and dedication. At Back Alley Fitness, we understand that sustainability is key to long-term success. It’s not just about reaching your goal—it’s about maintaining it over time. That’s why we focus on creating personalized, sustainable plans that fit your lifestyle and preferences. By staying consistent and committed to your plan, you’ll be well on your way to achieving your goals and maintaining your progress for the long haul. Remember, slow and steady wins the race when it comes to sustainable fitness results.
What exercise burns the most belly fat?
No single exercise specifically targets belly fat, as spot reduction is a common fitness myth. The most effective way to reduce belly fat is through a combination of cardiovascular exercise, strength training, and a healthy diet. Cardio exercises like running, cycling, and high-intensity interval training (HIIT) are excellent for burning calories and reducing overall body fat. Strength training helps build muscle, which increases your resting metabolic rate and further aids in fat loss. Additionally, focusing on core-strengthening exercises, such as planks and leg raises, can help tone and strengthen the abdominal muscles. For optimal results, pair your exercise routine with a balanced diet and consult with our personal trainers or nutritionists at Back Alley Fitness for personalized guidance.
How to lose 5 pounds in a week?
Losing 5 lbs in a week is an ambitious goal, and it’s important to understand that the ideal and sustainable rate of weight loss is typically 0.5 to 2 lbs per week. Rapid weight loss programs often market quick results, but these are usually due to water weight fluctuations from early changes in diet and exercise, not true fat loss. While some people may see a dramatic change on the scale in the first week, this type of weight loss is neither sustainable nor desirable in the long term.
Successful and lasting weight loss primarily hinges on making sustainable nutrition changes combined with consistent fitness habits. Focusing on a balanced diet, reducing calorie intake, and incorporating regular physical activity are key components. At Back Alley Fitness, we emphasize the importance of a holistic approach, integrating both nutrition and fitness to help you achieve your goals in a healthy and sustainable way.
Intake Form
Gym H0urs
For Members: 24-hour access
Office Hours: Monday-Thursday: 4 pm – 7 pm