Strong is the goal. Grizzly coaches women of every age and starting point in Portsmouth to build real strength, confidence, and lifelong health — with expert form coaching, not guesswork.
Built for strength
Let's put the biggest myth to rest: strength training does not make women bulky. Building large amounts of muscle takes years of dedicated effort. What strength training actually does is make you leaner, more capable, and more confident — while protecting your health in ways almost nothing else can.
At Grizzly, women train alongside women of every age and background, from first-timers to seasoned lifters. You'll learn to move well and lift with confidence under the eye of a coach who tailors everything to you.
Our focus is on what your body can do — getting stronger, moving better, and feeling capable — coached in a positive, encouraging environment.
Stanislav "Stan" Babenko coaches women of every age and starting point, from first-timers to seasoned lifters. He tailors each session to you, keeps the room supportive and welcoming, and focuses on what your body can do — getting stronger and more confident, rep by rep.
Workout example
Wondering what you'd actually be doing? Here's a typical hour for a woman training with us, roughly a month or two in once the basics feel familiar. Every number below gets adjusted to you on day one — nobody starts where someone else finished.
The warm-up is also where your coach sees how you're moving that day and adjusts the plan before you touch a loaded bar.
Twelve minutes on a clock — you work through the list below and start again from the top, at a pace you can hold the whole way:
Short and honest, not a wipeout. If you can't speak a short sentence between rounds, you're going too hard — slow down and keep moving. Push-ups go to a bench or the rack if the floor isn't there yet.
Two sessions a week like this is enough to feel a real difference in a couple of months. Come try one — the first is on us.
More coaching
All personal training →Beginners →Adults 50+ →Athletes →Runners →
Common Questions
No. Building significant muscle takes years of deliberate effort. For most women, strength training produces a leaner, stronger, more athletic body.
Very. Most of our members started as beginners. You'll begin one-on-one and build confidence at your own pace.
Yes — resistance training is one of the most effective ways to support bone density, which matters especially through perimenopause and later life.
No. We scale everything to you. The goal is lifting well and progressing sensibly, not maxing out.
No pressure — just come meet the coach and see if Grizzly's the right fit.
Email us to book your free introPrefer the phone? (603) 501-9572 works too — email just reaches the coach faster.
