Strength training does not have to mean a big gym
For a lot of people in Berlin the word "gym" brings up a picture of a huge floor, machines in rows and nobody to ask. That is exactly what we did not want when we opened SHA-LA Strength on Kastanienallee 64 in Prenzlauer Berg. It is a small, dedicated strength studio where every class is led by a coach, groups are capped so your coach knows your name, and the programming is written for you to get stronger week after week, whether you have never picked up a barbell or you are chasing a new personal best.
What a circuit strength class looks like
Classes are built around a circuit: a sequence of stations, usually with barbells, dumbbells, kettlebells and bodyweight movements, that you move through with the group. Every class starts with a guided warm-up, then your coach demonstrates each movement and shows the scaled version, lighter weights or a simpler variation, for anyone who needs it. You lift, you rest, you move on. Full-body strength classes train everything: squats, hinges, presses, pulls and carries. Functional strength classes add conditioning so your body works better outside the studio, carrying shopping up five floors of a Berlin Altbau included.
How to prepare
Bring indoor training shoes; street shoes are strictly not allowed on the training floor. Bring a towel and a water bottle. Arrive at least five minutes before the start so you can change (we have two changing cabins) and tell your coach it is your first time. Eat something light one or two hours before. That is it.
Will I be sore?
Probably a little, the first two or three times. That is your muscles adapting, not a sign that something went wrong. Coming twice a week is the sweet spot for beginners: enough stimulus to see progress, enough rest to recover. Pair it with a Yin class or a sound bath at one of our yoga studios and you will feel the difference within a month.
Strength training and yoga belong together
Most of our strength members also practise yoga, and most of our yoga community has discovered that a stronger back and glutes make backbends and arm balances easier, not harder. Strength, stillness and recovery are the three pillars of SHA-LA, and SHA-LA Strength is where the first one lives.
Try it
The easiest way to start is the SHA-LA Strength X 2 trial: two classes for 22 euros. Book a class in the schedule, read more about the studio on the SHA-LA Strength page, or see all prices and memberships.
