Built Around Your Body
Old injuries, desk-job shoulders, cranky knees — your program starts with a movement screen and works with your history, not around it.
For Adults
Strong for Life.
Strength, mobility, and energy that carry into everything you do — coached, programmed, and progressed so you never have to guess in the gym again.
Why SPG
Training, Not Just Working Out
Strength for the Long Haul
Muscle and bone density are retirement accounts. We make deposits every session so you stay strong, capable, and independent for decades.
Accountability Included
A coach who knows your name, your goals, and your excuses. Private 1-on-1 or a semi-private crew — either way, you're expected and missed.
From a Client
Nine Months In
"I was a complete newbie to the gym when I started working with Lexi in 2025 and so excited to find such an experienced and knowledgeable woman to work with! Between her personalized programs and eagle eye for form tweaks, I have made progress in just nine months that probably would have taken years on my own.
"She has always encouraged me, and by creating such a welcoming environment in the gym, I feel safe as she pushes me to do more than I thought possible. I'm so glad that I decided to invest in myself, and I'm so excited to see how I will continue growing while working with Lexi!"
Golf Performance
Add Yards. Subtract Aches.
Coach Pat is TPI certified — trained by the Titleist Performance Institute to assess how your body moves and build gym programs that translate directly to the course.
- TPI movement assessment mapped to your swing
- Rotational power and speed training for distance
- Mobility work so 18 holes doesn't wreck your back
Whether you're chasing club championships or just want to outdrive your foursome, the fastest gains are usually waiting in the gym.
From a Client
Beyond the Course
"Training with Pat Sturdahl has been one of the best investments I've made for both my golf game and my overall health. Since working with Pat, I've developed greater strength, flexibility, and stability, which has translated directly into more power, consistency, and confidence on the golf course.
"What has impressed me most is that the benefits extend far beyond golf. I feel stronger in my everyday life, have more energy, move better, and find daily activities much easier than before. Pat's knowledge, personalized approach, and commitment to helping me reach my goals have made a tremendous difference.
"If you're looking to improve your golf performance while building functional strength that enhances your quality of life, I highly recommend training with Pat Sturdahl. His program delivers results both on and off the course."
Your Options
Private or Semi-Private
Private 1-on-1: one coach's full attention, scheduled around your life — Pat, a CSCS with a Kinesiology degree, or Lexi, who works with a lot of people taking their first real run at the gym. The fastest route from where you are to where you want to be.
Semi-private: your own individualized program, coached alongside a small crew. Grab your spouse, a friend, or your golf buddies — share the grind and the cost.
Not sure which fits? Call 401-499-9233 and Pat will help you figure it out in five minutes.
From a Client
Starting at 50
"I started training with Pat three years ago. At the time, I was approaching 50 years old and had been living a mostly sedentary lifestyle. I had lost muscle mass, had little endurance, and was 25 pounds overweight. I also felt like I had lost much of the balance and coordination of my youth.
"I was in need of an exercise program and I was going to need help. But how would I find the right trainer or program? Even if I did, how much time and effort would it require? Would I be able to make the commitment? Would I even be able to handle the work? I had lots of apprehension.
"Eventually, by serendipity, I came across Pat. He understood my goals and my apprehension but he had a plan and all I had to do was put in the effort.
"In the beginning, the process was not an easy one. The first six months were a particularly humbling experience. But Pat got me through. He employed a mix of patience and positivity, knowing when to push me and when doing so might not be productive. Ultimately, I began to build confidence along with strength and endurance.
"Over the past three years, I have lost much of the weight, rebuilt muscle, and learned that one's balance, coordination and flexibility can all truly return. And perhaps the greatest benefit of the process is the impact on my mental health. I do not think any of this would have been possible without a good partner like Pat."
The best time to start was 20 years ago.
The second-best time is this week. It's never too late to start grinding.