Wherever you train, you don't have to train alone.
A coach who can see you, correct you, and call you by your name.
Most women who quit strength training didn't lack discipline. They lacked coaching. Nobody watched their form, nobody adjusted the load, nobody told them when to push and when to hold back.
Every class here is live. Cameras on, so your coach can see how you move and correct it in the moment. Small enough that you're never anonymous. Scaled to the body you brought today, not the one you think you should have.
Dumbbells and body weight only. Every class closes with a down-regulating sequence to ground you before heading back to your day.
A challenging, full-body strength training class for every level. Using dumbbells and bodyweight, we'll build strength and lean muscle across every major muscle group with squats, deadlifts, lunges, chest presses, rows and more. You choose the load that's right for your body that day, and your coach will push you to lift heavy when you're ready. Every class ends with a short cool-down to ground you before you head back to your day. All levels welcome.
Your coach will take you through a fast-paced interval workout focused on strength, endurance and mobility. Dumbbell swings, thrusters, shadow boxing and bodyweight movements target every movement pattern for a full-body, challenging workout — all low impact, with no jumping. You set your intensity round by round, and every class ends with a short cool-down to ground you before you head back to your day. All fitness levels welcome.
The Personalized Load & Intensity System is how we talk about effort in class. Three levels, chosen by you, based on your sleep, your stress, your hormones, your week. Success is not always training at Edge.
Controlled effort. Learning the movement, building a sustainable baseline. The right choice on low-energy days and recovery days — and never a lesser one.
Challenging but controlled, two clean reps left in reserve. This is where strength actually gets built, and where most of your work will live.
High challenge, still in control. Where capacity expands. Used deliberately, never at the cost of form.
Four things. That's genuinely it.
Every membership opens with a 7-day free trial. Add a card, train for a week, and only get billed if you stay.
No. Inner Capacity Fitness is designed for both beginners and experienced lifters.
Yes. Every workout can be adjusted using our Personalized Load & Intensity System (PLIS™) and exercise modifications.
That's completely normal. Your coach will give you modifications and alternatives.
Inner Capacity Fitness is for adults 18 and older.
At minimum:
Recommended:
Enough room to squat, reach overhead, and take a few steps in each direction.
Yes. All members sign our Liability Waiver when they sign up, before their first class. The waiver includes a short health screening. If you answer "yes" to any screening question, you'll need clearance from your doctor before your first class.
Your free trial lasts 7 days. During your trial, you can book up to 3 live classes. A payment card is required to start your trial, but you won't be charged until the trial ends.
The membership you chose at checkout starts automatically, and your card is charged.
You can cancel anytime from your member account. If you cancel before your trial ends, you won't be charged.
Classes are 60 minutes.
We recommend 2–3 classes per week for the best results.
Book through the class schedule on our website, or log in to your member account. After you book, your Zoom link will be in your confirmation email and in your account.
Our schedule shows class times in your own local time zone, so the time you see is the time class starts for you.
No. All classes are live and are not recorded.
If you book a class and don't attend, the class is used and can't be refunded, transferred, or made up.
Yes. You can cancel a booked class up to 12 hours before it starts without penalty. Bookings cancelled less than 12 hours before class, or missed without cancelling, count as a no-show.
Yes. You can join a live class up to 5 minutes after the scheduled start time. After 5 minutes, entry may be declined to avoid disrupting the class and to help keep everyone safe.
Yes. Cameras stay on during class so your coach can watch your movement, give feedback, and help keep you safe.
Absolutely. Your coach is there to support you throughout the workout.
Memberships renew monthly until you cancel.
Unused classes don't carry over. Your classes reset at the start of each billing period.
Yes. You can cancel anytime from your member account before your next billing date. Your membership stays active through the end of your current billing period, and you won't be charged again.
Refunds are available only before you attend your first live class. Classes attended during a free trial count as attending your first class. Once you've attended your first class, membership fees are non-refundable.
Members with a documented medical condition or injury that temporarily prevents safe participation may request a temporary membership pause. Requests are reviewed case by case and may require supporting documentation.
PLIS™ stands for Personalized Load & Intensity System. It helps you choose the right level of challenge for your body each day.
Steady
Strong
Edge
No. Success is choosing the intensity that's right for your body on that particular day.
Results vary, but many members notice improvements in strength, confidence, and energy within the first few weeks of consistent training and healthy eating.
It can be. Strength training paired with healthy eating is one of the most effective ways to lose fat and change your body composition. As you build muscle, many members lose weight and see their shape change. Results vary from person to person, and we measure success by more than the scale: strength, confidence, mobility, and long-term health.
Inner Capacity Fitness gives you live coaching, real-time form correction, accountability, and community support. Unlike prerecorded workouts, your coach can modify movements, adjust your intensity, answer questions, and help you train safely and effectively.
Yes. Use PLIS™ to adjust your intensity based on how you're feeling each day.
Yes. Our coaching philosophy recognizes that energy, recovery, and training capacity can change through different stages of life.
Use PLIS™. Some days are Steady days. Some days are Strong days. Some days are Edge days. Success isn't training at maximum intensity every workout. Success is listening to your body, choosing the right intensity, and showing up consistently.
Review the health screening in our Liability Waiver before joining, and get clearance from your doctor if any question applies to you. If a new injury happens after you become a member, join class 5 minutes early and tell your coach so they can give you the right modifications.
Stop the movement immediately and tell your coach. Your coach will help decide whether a modification or alternative movement is right for you.
If we cancel a scheduled class, your class credit is returned. Depending on the circumstances, we may also offer a make-up class, membership extension, account credit, or another reasonable remedy.
For support, questions, or guidance, email us at hello@innercapacityfitness.com. Our coaches and community are here to support you throughout your strength journey.