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Strength Training | Sports Performance | Powerlifting

We train athletes to dominate on the field. We train adults to be strong, healthy and confident. We train powerlifters to break records. Schedule your first session today!

The Strength House | Worcester

Testimonials

NEW! OPTIMIZING THE BIG 3

Online Powerlifting Course

Learn everything you need to know to master the squat, bench press and deadlift

Class Schedule

Follow us on Instagram

thestrengthhouse

STRONGER ATHLETES. STRONGER PEOPLE.
Come As You Are. #trainwithapurpose
Join our mailing list for special discounts!👇👇👇

[Percentage-Based Training vs. RPE-Based Training]

[Percentage-Based Training vs. RPE-Based Training]
Two of the most common ways to decide what weight to put on the bar in training is to use percentage of your 1-rep max or Rate of Perceived Exertion (RPE) on a scale of 1-10 (with 10 being hardest). Both methods work and both have their pros and cons.

[Percentage-based]
Pros:
- Holds you accountable to hit specific weights
- Easier to plan training weeks or months in advance
- Works well for sets with open-ended reps (i.e., AMRAP or RIR sets)
Cons:
- Must use accurate training max (most people don't!)
- Susceptible to fluctuations in strength/recovery
- Leaves little room for course correction (what happens if the plan doesn't go according to plan?)

[RPE-based]
Pros:
- Builds skill of "listening to your body"
- Allows you to adjust load based on recovery/readiness
- Reduces feeling of underperforming (i.e., unable to hit a percentage of a given day)
Cons:
- Opens door for aggressive lifters to overshoot and timid lifters to undershoot weight on the bar
- Takes a long time to learn
- Harder to map out training in advance

One option tends to work better than the other for certain lifters based on experience, strength levels and outside-the-gym factors. How should you decide which one to choose?

Choose RPE if:
- You're good at listening to your body and making adjustments based on how good/bad you're feeling on a given day.
- You have outside-the-gym factors that affect your recovery and may cause strength levels to fluctuate day-to-day.
- You don't have recent, accurate 1RMs to calculate training loads.

Choose percentage-based if:
- You have recent, accurate 1RMs to calculate training loads.
- Your recovery is consistent and strength levels rarely fluctuate day-to-day.
- You perform better when there's a specific weight assignment to hold you accountable so you don't go too light or too heavy.

Our Peaking for Powerlifting online program has options for both percentage-based and RPE-based training to fit the lifter's individual preferences. It goes on sale on Friday. Click the link in our bio to get alerted when the sale goes live AND to get a discount code!
#thestrengthhouse #trainwithapurpose

[3 Upper Body Finishers for Increased Muscle Size]

[3 Upper Body Finishers for Increased Muscle Size]
The main driver of hypertrophy is progressive overload: using more weight and/or doing more sets and reps than you did before. However, there is a time and a place for metabolic stress, which means flooding the muscle with as much blood and nutrients as possible. Plus, there's something to be said for simply putting your head down and working hard through a bit of self-inflicted suffering.

In our online Hypertrophy program, we've hand-picked several finishers for different muscle groups to help you finish your workouts with a bang. Here’s a sneak peek at 3 of them:

[Juarez Valley Push-Ups]
Inspired by old-school jail cell workouts, you'll split 110 push-ups into 10 cluster sets. Walk back and forth across the room, performing a set of push-ups at each end. Record your time and try to get faster each week!

[Hang and Swing Rear Delt Destroyer]
Using the pre-exhaust method, you'll do partial range of motion reverse flyes with heavy dumbbells before switching to lighter dumbbells with a full range of motion. Get ready for a ridiculous upper back pump.

[DB Curl 21's]
Traditional 21's use different ranges of motion, but our variation uses a mechanical advantage drop set. You'll do three different types of curls, switching to an easier variation every 7 reps in order to keep the set going.

Our online Hypertrophy program goes on sale this Friday! Click the link in our bio to be alerted when the sale goes live AND to get a special discount code to save some extra cash.
#thestrengthhouse #trainwithapurpose

[Black Friday Sale] 3 New 12-Week Online Programs

[Black Friday Sale]
3 New 12-Week Online Programs to Help You Get HUGE, Get STRONG and Set PRs

The hardest part about getting stronger isn't the training. It's the planning. If you're always second-guessing your plan, you'll never get the results you want. Don't overthink your training - let The Strength House coaches do the thinking for you. We've got 3 new 12-week online programs designed to be run consecutively to help you build muscle, gain strength and set new PRs. We've test run these tried-and-true programs on hundreds of lifters and they WORK.

[Hypertrophy: 12-Week Muscle-Building Program]
The amount of muscle mass you have dictates your strength potential. Mass moves mass, after all. This program focuses on building as much muscle as possible in 12 weeks while maintaining your skill in the squat, bench press and deadlift. When you're finished, you'll be ready to return to heavy-load, low-rep strength training with a new set of armor with which to battle the iron.

[General Strength: 12-Week Training Program]
This program focuses on building strength and skill in the 3-5 rep range in the squat, bench press and deadlift. Practice makes perfect, and you're going to get a lot of it here. We've also hand-picked supplementary and accessory lifts to destroy weak points and make you as technically proficient as possible. After this program, you'll be ready to march ahead toward new 1-rep maxes.

[Peaking: 12-Week Competition Prep Program]
You've built your base and paid your dues. Now it's time to cash in on all that hard work. This program gets you ready to display all the strength you've built when it matters most: on testing day. Whether you're competing in an official powerlifting meet or simply maxing out in the gym, this program will maximize your strength and help you set new PRs.

These programs go on sale this Friday. Sign up for our mailing list (link in our bio) to be alerted when they go on sale AND to get a special discount code for additional savings!
#thestrengthhouse #trainwithapurpose

[Barbell Rows to Increase Your Bench vs. Your Dead

[Barbell Rows to Increase Your Bench vs. Your Deadlift]
A classic old-school exercise, Barbell Bent-Over Rows have carryover to both the bench press and deadlift. However, the way you perform them can make that carryover a bit more specific. Both the bench press and deadlift require a strong upper back, but the angles and mechanics are different and require slightly different execution.
.
[Rowing to Increase Your Bench Press]
If you want to improve your bench press, perform your rows with strict form, elbows held out at about 45 degrees (to mimic the arm angle you'd use while benching), and row the bar to the same spot on your chest/torso that you'd touch the bar while benching. Get a good squeeze at the top, lower the bar down under control, and get a good stretch at the bottom. Try to use as little momentum as possible. You'll need to use less weight, but the upper back size and strength gains will be worth it.
.
[Rowing to Increase Your Deadlift]
Rowing to improve your deadlift is more about learning to stabilize the torso with the lats than it is about actually adding muscle to your upper back. With that said, you can use more weight, use slightly more momentum, and row the bar more to the hips than the chest. Keep the elbows tucked tightly to the sides to maximize contribution from the lats. Aim to keep your back flat and chest up, just like you would during a deadlift.
.
These subtle differences lead to big payoffs. Make sure you adjust your rowing technique based on what you're trying to accomplish.
#thestrengthhouse #trainwithapurpose

“How many sets you got left?” “All of ‘em.

“How many sets you got left?”
“All of ‘em.”
#thestrengthhouse #trainwithapurpose

Here’s another slight variation on the lateral s

Here’s another slight variation on the lateral squat / lunge. We really like the loading inside the planted leg for increasing awareness of torso position.

The slider is a classic twist that helps create more eccentric control, and adds more resistance to the concentric portion as well.

The whole movement is a tremendous exercise in controlling your center of mass in the frontal plane!

#thestrengthhouse #trainwithapurpose

Overhead raises aren’t just a meat head exercise

Overhead raises aren’t just a meat head exercise.

Done in the tall kneeling stance, with appropriate load and intent they provide great opportunities for control of the trunk, and shoulder blades.

We can challenge the ability to keep abdominal length and get more upward rotation of the scaps.

Start athletes tall kneeling - and use a plate or implement that is just wider that shoulder width.

#thestrengthhouse #trainwithapurpose

[Training Talk: Speed Deadlifts] @frankdicorato as

[Training Talk: Speed Deadlifts]
@frankdicorato asks about how to choose weights for speed deadlifts. Coach Tony explains why “speed work” isn’t necessarily accomplishing what we think it is, but why it’s a good idea to do anyway.
#thestrengthhouse #trainwithapurpose

When you get here, flip the switch. #thestrengthh

When you get here, flip the switch.

#thestrengthhouse #trainwithapurpose

"I'm a More Complete, Happier, Healthy Person sinc

"I'm a More Complete, Happier, Healthy Person since Becoming a Member Here"
.
Khary came to The Strength House with some bumps and bruises, but was determined to compete in his first powerlifting meet. Through diligence and consistency, he overcame his injuries, successfully competed and made training a staple in his life.
.
"In the first year of working at The Strength House, knee pain is totally gone, shoulder pain is pretty much gone. I was able to hit my squat goal of 315 at my first powerlifting meet... and to gain the confidence in myself and what I was doing so that way I could go and be competitive."
.
Besides gaining physical strength, Khary has adopted an overall healthier lifestyle, with strength training as a cornerstone.
.
"This place has definitely impacted my life with my strength goals, dealing with my depression, in every way I'm a more complete, happier, healthy person since becoming a member here."
.
We're proud of all your hard work Khary, keep kicking ass!
#thestrengthhouse #trainwithapurpose

Load More… Follow on Instagram

Follow the Strength House on Instagram

thestrengthhouse

STRONGER ATHLETES. STRONGER PEOPLE.
Come As You Are. #trainwithapurpose
Join our mailing list for special discounts!👇👇👇

[Percentage-Based Training vs. RPE-Based Training]

[Percentage-Based Training vs. RPE-Based Training]
Two of the most common ways to decide what weight to put on the bar in training is to use percentage of your 1-rep max or Rate of Perceived Exertion (RPE) on a scale of 1-10 (with 10 being hardest). Both methods work and both have their pros and cons.

[Percentage-based]
Pros:
- Holds you accountable to hit specific weights
- Easier to plan training weeks or months in advance
- Works well for sets with open-ended reps (i.e., AMRAP or RIR sets)
Cons:
- Must use accurate training max (most people don't!)
- Susceptible to fluctuations in strength/recovery
- Leaves little room for course correction (what happens if the plan doesn't go according to plan?)

[RPE-based]
Pros:
- Builds skill of "listening to your body"
- Allows you to adjust load based on recovery/readiness
- Reduces feeling of underperforming (i.e., unable to hit a percentage of a given day)
Cons:
- Opens door for aggressive lifters to overshoot and timid lifters to undershoot weight on the bar
- Takes a long time to learn
- Harder to map out training in advance

One option tends to work better than the other for certain lifters based on experience, strength levels and outside-the-gym factors. How should you decide which one to choose?

Choose RPE if:
- You're good at listening to your body and making adjustments based on how good/bad you're feeling on a given day.
- You have outside-the-gym factors that affect your recovery and may cause strength levels to fluctuate day-to-day.
- You don't have recent, accurate 1RMs to calculate training loads.

Choose percentage-based if:
- You have recent, accurate 1RMs to calculate training loads.
- Your recovery is consistent and strength levels rarely fluctuate day-to-day.
- You perform better when there's a specific weight assignment to hold you accountable so you don't go too light or too heavy.

Our Peaking for Powerlifting online program has options for both percentage-based and RPE-based training to fit the lifter's individual preferences. It goes on sale on Friday. Click the link in our bio to get alerted when the sale goes live AND to get a discount code!
#thestrengthhouse #trainwithapurpose

[3 Upper Body Finishers for Increased Muscle Size]

[3 Upper Body Finishers for Increased Muscle Size]
The main driver of hypertrophy is progressive overload: using more weight and/or doing more sets and reps than you did before. However, there is a time and a place for metabolic stress, which means flooding the muscle with as much blood and nutrients as possible. Plus, there's something to be said for simply putting your head down and working hard through a bit of self-inflicted suffering.

In our online Hypertrophy program, we've hand-picked several finishers for different muscle groups to help you finish your workouts with a bang. Here’s a sneak peek at 3 of them:

[Juarez Valley Push-Ups]
Inspired by old-school jail cell workouts, you'll split 110 push-ups into 10 cluster sets. Walk back and forth across the room, performing a set of push-ups at each end. Record your time and try to get faster each week!

[Hang and Swing Rear Delt Destroyer]
Using the pre-exhaust method, you'll do partial range of motion reverse flyes with heavy dumbbells before switching to lighter dumbbells with a full range of motion. Get ready for a ridiculous upper back pump.

[DB Curl 21's]
Traditional 21's use different ranges of motion, but our variation uses a mechanical advantage drop set. You'll do three different types of curls, switching to an easier variation every 7 reps in order to keep the set going.

Our online Hypertrophy program goes on sale this Friday! Click the link in our bio to be alerted when the sale goes live AND to get a special discount code to save some extra cash.
#thestrengthhouse #trainwithapurpose

[Black Friday Sale]
3 New 12-Week Online Programs

[Black Friday Sale]
3 New 12-Week Online Programs to Help You Get HUGE, Get STRONG and Set PRs

The hardest part about getting stronger isn't the training. It's the planning. If you're always second-guessing your plan, you'll never get the results you want. Don't overthink your training - let The Strength House coaches do the thinking for you. We've got 3 new 12-week online programs designed to be run consecutively to help you build muscle, gain strength and set new PRs. We've test run these tried-and-true programs on hundreds of lifters and they WORK.

[Hypertrophy: 12-Week Muscle-Building Program]
The amount of muscle mass you have dictates your strength potential. Mass moves mass, after all. This program focuses on building as much muscle as possible in 12 weeks while maintaining your skill in the squat, bench press and deadlift. When you're finished, you'll be ready to return to heavy-load, low-rep strength training with a new set of armor with which to battle the iron.

[General Strength: 12-Week Training Program]
This program focuses on building strength and skill in the 3-5 rep range in the squat, bench press and deadlift. Practice makes perfect, and you're going to get a lot of it here. We've also hand-picked supplementary and accessory lifts to destroy weak points and make you as technically proficient as possible. After this program, you'll be ready to march ahead toward new 1-rep maxes.

[Peaking: 12-Week Competition Prep Program]
You've built your base and paid your dues. Now it's time to cash in on all that hard work. This program gets you ready to display all the strength you've built when it matters most: on testing day. Whether you're competing in an official powerlifting meet or simply maxing out in the gym, this program will maximize your strength and help you set new PRs.

These programs go on sale this Friday. Sign up for our mailing list (link in our bio) to be alerted when they go on sale AND to get a special discount code for additional savings!
#thestrengthhouse #trainwithapurpose

[Barbell Rows to Increase Your Bench vs. Your Dead

[Barbell Rows to Increase Your Bench vs. Your Deadlift]
A classic old-school exercise, Barbell Bent-Over Rows have carryover to both the bench press and deadlift. However, the way you perform them can make that carryover a bit more specific. Both the bench press and deadlift require a strong upper back, but the angles and mechanics are different and require slightly different execution.
.
[Rowing to Increase Your Bench Press]
If you want to improve your bench press, perform your rows with strict form, elbows held out at about 45 degrees (to mimic the arm angle you'd use while benching), and row the bar to the same spot on your chest/torso that you'd touch the bar while benching. Get a good squeeze at the top, lower the bar down under control, and get a good stretch at the bottom. Try to use as little momentum as possible. You'll need to use less weight, but the upper back size and strength gains will be worth it.
.
[Rowing to Increase Your Deadlift]
Rowing to improve your deadlift is more about learning to stabilize the torso with the lats than it is about actually adding muscle to your upper back. With that said, you can use more weight, use slightly more momentum, and row the bar more to the hips than the chest. Keep the elbows tucked tightly to the sides to maximize contribution from the lats. Aim to keep your back flat and chest up, just like you would during a deadlift.
.
These subtle differences lead to big payoffs. Make sure you adjust your rowing technique based on what you're trying to accomplish.
#thestrengthhouse #trainwithapurpose

“How many sets you got left?”
“All of ‘em.

“How many sets you got left?”
“All of ‘em.”
#thestrengthhouse #trainwithapurpose

Here’s another slight variation on the lateral s

Here’s another slight variation on the lateral squat / lunge. We really like the loading inside the planted leg for increasing awareness of torso position.

The slider is a classic twist that helps create more eccentric control, and adds more resistance to the concentric portion as well.

The whole movement is a tremendous exercise in controlling your center of mass in the frontal plane!

#thestrengthhouse #trainwithapurpose

Overhead raises aren’t just a meat head exercise

Overhead raises aren’t just a meat head exercise.

Done in the tall kneeling stance, with appropriate load and intent they provide great opportunities for control of the trunk, and shoulder blades.

We can challenge the ability to keep abdominal length and get more upward rotation of the scaps.

Start athletes tall kneeling - and use a plate or implement that is just wider that shoulder width.

#thestrengthhouse #trainwithapurpose

[Training Talk: Speed Deadlifts]
@frankdicorato as

[Training Talk: Speed Deadlifts]
@frankdicorato asks about how to choose weights for speed deadlifts. Coach Tony explains why “speed work” isn’t necessarily accomplishing what we think it is, but why it’s a good idea to do anyway.
#thestrengthhouse #trainwithapurpose

When you get here, flip the switch.

"I'm a More Complete, Happier, Healthy Person sinc

"I'm a More Complete, Happier, Healthy Person since Becoming a Member Here"
.
Khary came to The Strength House with some bumps and bruises, but was determined to compete in his first powerlifting meet. Through diligence and consistency, he overcame his injuries, successfully competed and made training a staple in his life.
.
"In the first year of working at The Strength House, knee pain is totally gone, shoulder pain is pretty much gone. I was able to hit my squat goal of 315 at my first powerlifting meet... and to gain the confidence in myself and what I was doing so that way I could go and be competitive."
.
Besides gaining physical strength, Khary has adopted an overall healthier lifestyle, with strength training as a cornerstone.
.
"This place has definitely impacted my life with my strength goals, dealing with my depression, in every way I'm a more complete, happier, healthy person since becoming a member here."
.
We're proud of all your hard work Khary, keep kicking ass!
#thestrengthhouse #trainwithapurpose

Follow on Instagram

Hours

***TEMPORARY COVID-19 HOURS***
Monday, Tuesday, Thursday, Friday
By appointment only
2:00 - 8:00 PM
Saturday and Sunday: Closed
Please see our schedule for specific group times

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