Strong is
a skill.

Coaching for people with jobs, kids, and old injuries. No transformation challenges, no shouting, no mirrors. A bar, a plan, and a coach who remembers your knee.

Book a free intro session Sixty minutes. No sales pitch.
118 Foundry Row, Millbrook By appointment, 6am to 8pm (555) 555-0148
Train here

Three ways in

Every program starts with the same free intro session. Pick the cadence that fits your week, not the other way around.

1:1 Coaching

2 or 3 sessions a week · 60 min

A program written for exactly one body: yours. Every rep watched, every session logged, the plan adjusted while you rest between sets.

$85per session

Small group

Max 4 people · 55 min

Four lifters, four racks, one coach. You still get your own program. You also get three people who notice when you skip Thursday.

$35per session

Remote programming

4-week blocks · weekly video review

Your gym, Dana's plan. A fresh block every four weeks, form checks by video, and a weekly note that reads like she was standing there.

$120per month
The method

Assess. Program. Progress.

Your training age is not your age. It is how long you have trained well, and most people who walk in here are younger than they think. We start where you are, not where a template says you should be.

Assess

The first hour is a conversation and a movement screen. Training history, injuries, schedule, what you actually want. No maximal anything on day one.

Program

You get a plan written to what showed up in the screen, around the hours you really have. Three big lifts, a handful of accessories, nothing decorative.

Progress

We retest every eight weeks and put the numbers on the whiteboard. Weight on the bar, reps in reserve, how the stairs feel. The bar does not flatter and neither do we.

Chalked hands gripping a barbell, close up
Chalk is free. So is the first session.
Results

Numbers, not before-and-afters

225
Deadlift, up from 85
Fourteen months ago the empty bar felt heavy. Last week I pulled 225 and reracked my own plates. I am the strongest parent at school pickup and I know it.
Marisol, 41
0
Back pain days since March
Two herniated discs and ten years of being told to be careful. Dana taught me to hinge, then to deadlift. My back has not said a word since March.
Greg, 52
44
Age at first strict pull-up
I did my first pull-up at 44, on a Tuesday, with chalk on my hands and witnesses. My daughter made a poster. It is on the fridge next to hers.
Priya, 44
Squat racks and bumper plates in the Forge studio
Four racks, calibrated plates, zero mirrors
The turf strip with a sled and kettlebells on the rack
Fifty feet of turf, one honest sled
Coach Dana Okafor, arms crossed, in the studio
The coach

Dana Okafor

Dana threw shot put in college, spent six years coaching in a big-box gym, and opened Forge in 2021 with four racks and one rule: nobody gets a workout, everybody gets a program. She has coached a 68-year-old to a bodyweight squat and a surgeon to her first meet. She will ask about your knees before she asks about your goals.

  • Certified strength & conditioning coach
  • Olympic lifting coach, level 2
  • Pre & postnatal certified
  • 12 years under the bar
"Strength is not a talent. It is a skill, and skills can be taught. I can teach you this one."
Pricing

On paper

First session free.

Sixty minutes. A movement screen, a bar in your hands, and a plan you could start tomorrow. No contract, no sales pitch, no scale in the building.

Book your intro
Visit

Come lift something

Address

118 Foundry Row
Millbrook
Open in Maps

The black door past the lumber yard. Look for the crimson line on the floor.

Hours
  • Mon – Fri6am – 8pm, by appointment
  • Saturday8am – 12pm
  • SundayClosed. The bars rest too.
Contact

Text or call (555) 555-0148
or write to dana@forge.example

Text first. Dana is usually under a bar. Replies by end of day.

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