Effective strength programs to help you reach your goals.
At Onward Strong, we believe you deserve high-quality strength programs that meet you where you are–regardless of experience level. We’re here to support your health and performance goals with a coach and community who are all in on helping you succeed, for the long run.
Welcome to Onward Strong
At Onward Strong, we believe in the transformative power of training—for life. Our programs are designed to help you build strength, muscle, and resilience while setting performance-focused goals and establishing habits that last a lifetime. Whether you’re just starting your journey or an experienced recreational athlete, Onward Strong meets you where you are and helps you push forward.
We don’t believe in shortcuts or quick fixes. Instead, we emphasize enjoying the journey, committing to the process, and embracing the challenges along the way. Our well-structured programs are efficient, inclusive, and focused on real progress—not aesthetic transformations or burnout. Training with Onward Strong is about becoming stronger, more capable, and more confident—every single day.
We lift heavy, train hard and support each other along the way.
We envision a fitness community where our clients feel empowered and capable to pursue strength and wellness on their own terms, beyond exercising for aesthetic changes.
Onward Strong’s programs provide a sustainable solution to fitness, creating lasting habits and supporting our athletes in building the confidence to show up for themselves, both in and out of the gym.
Meet Deryn
BSc., CPT, PN L1, Women’s Coach Specialist, PN Sleep, Stress and Recovery Specialist
Deryn has 25+ years experience training and coaching. Her introduction to sport was as a young competitive swimmer which led her to triathlon, running, weight lifting and both studying and working in health and fitness.
She also runs a food blog at Running on Real Food.
Approach to Training
Deryn believes that simple and foundational training principles work and are most effective when strength and building muscle is a goal. Progressive overload, periodization, managing training volume and using sport-specific or client-specific training as needed. She also believes rest, recovery and good nutrition are the pillars that allow you to train hard and progress.
Consistency and essential healthy habits should be solidified before advanced training and nutrition techniques are implemented, and for most of us, these fundamentals are all that’s needed. All movement is good movement and people should be supported in doing works for them, though everyone can benefit from cardio and resistance training.
Training should be fun, enjoyable, and accessible — a positive, life-enhancing practice that keeps you strong and healthy so you can enjoy the activities you love. It should elevate your life, not consume it.
Exercise is important for mental health and self-esteem, especially for young people. It should be further prioritized and integrated into education for all ages, along with nutrition, emphasizing its role in lifelong well-being and a positive mindset. An early introduction to training builds self-confidence, work ethic and instills valuable lessons about perseverance and overcoming setbacks.
The lifelong journey of training, the hard work itself, and not any result or end goal, is where the good stuff is, though setting and achieving big, scary goals is awesome too.
What We Offer
Onward Strong offers structured strength training programs that help you discover the joy of training and add purpose to your fitness. Whether you’re new or experienced, our programs empower you with the passion to train beyond aesthetics, strive for performance and longevity and see what you’re capable of when you commit.
Grow is our intermediate to advanced family of programs and includes Grow, Grow Lite and Grow30. Foundations is our beginner strength training program. Move, Condition and Cardio are additional programs you can explore to find a weekly routine you love.
Philosophy
Fitness isn’t just about the gym; it’s about creating a life where you feel strong, capable, and energized. At Onward Strong, we focus on:
- Building lifelong habits through sustainable training.
- Setting meaningful performance goals to keep you motivated.
- Connecting the dots between nutrition, sleep, and exercise for holistic health.
- Celebrating progress—not perfection—at every stage of the journey.
- Prioritizing strength, well-being, and self-acceptance.
- Training hard and smart for health, performance and longevity.
Training with us is about more than lifting weights or running faster; it’s about building a foundation for a healthier, happier life.
Values
With a foundation of inclusivity, empathy, accessibility and hard work, we help our clients feel good in their bodies and strong in their lives. Onward Strong welcomes you into a community where you can show up, build habits and grow stronger every day.
Our community is one where everyone feels encouraged and supported. We have a program for everyone regardless of background or fitness level because we beleive strength training should be accessible to all, no matter your exeperience. We hope that every client feels comforratble and supported, knowing fintess is for them.
We emphasize dedication and hard work. Our programs are designed to help clients stick to the plan and build resilience over time. We are committed to doing the hard things and don’t shy away from hard work, we embrace it knowing the real reward is in the journey itself.