Liam SmithI admit that I’m not the strongest and fastest amateur athlete out there. One time, when I joined a marathon, I ended up with a torn hamstring.
It wasn’t the marathon’s fault, though. I thought the training plan I grabbed online was enough, but alas, it was not—at least not for something so physically and mentally demanding. I was cocky, and it was my downfall (dramatic, much?).
But seriously, I needed someone better than a regular fitness trainer, which was how I was introduced to my strength and conditioning coach. The experience was worlds better, as I learned improve my strength and agility under his guidance.
So, I’m sharing with you the best coaches in Ottawa, including the ones who trained my friends and me, because we’re not about to let you get injured during a sports activity. Time to unleash your inner beast, athlete or not!
What is the cost of a strength and conditioning coach in Ottawa?
A strength and conditioning coach in Ottawa generally charges around $80 to $130 per hour, depending on their expertise, training plan, and location.
1. Underground Strength and Conditioning
Best For: Group strength training sessions
Address: 957 Gladstone Ave
Contact: (343) 304-4445
Hours:
- Monday – Thursday: 6 am 8 pm
- Friday: 6 am – 6 pm
- Saturday: 9 am – 11 am
One of the easiest training gyms to access in Ottawa is Underground Strength and Conditioning, located at the Gladstone Centre. Right out front is plenty of parking space, and inside is a community filled with fitness enthusiasts.
If you’re the type of person who thrives in group settings, this gym is right up your alley. The coaches focus on group classes, where you can receive next-level support through motivation and guidance.
Private training is still welcome at this open gym, thankfully. And on top of that, they offer nutrition coaching and Olympic weightlifting that can build your strength and boost your fitness game.
Plus, drop-ins are welcome for team training, although reservations are highly recommended since class sizes are small. Then again, online classes are available for those who cannot come.
The final thing that stood out to us was their inclusivity by welcoming all fitness levels. The energy we’ve seen will push you to the next level because of the high-intensity workouts.
The staff and owners are all wonderful and welcoming
“Fantastic local crossfit gym and community! The staff and owners are all wonderful and welcoming. They have gone out of their way to purchase equipment that works even for wheelchair users, fixed the entrance ramps to be smooth (no automatic door opener) but everyone comes out to grab the door. No matter your fitness level, they will adapt it to you. Really glad I gave crossfit another go :)”
-Ellen R, Google Review
Energetic, fun, and motivating environment
“If you’re looking for an energetic, fun and motivating environment to cultivate your crossfit practice, Underground Strengtgh and Conditioning is your best bet. The team of professional coaches are amazing. They make every effort to know who you are, what your goals are and work with you to achieve them. You finish your workout feeling accomplished and excited about the next session. I highly recommend USC. Joanne”
-Joanne Khouryati, Google Review
2. Capital Strength Training System
Best For: Recovery and rehabilitation
Address: 2190 Thurston Dr
Contact: (613) 738-4747
Hours:
- Monday – Thursday: 6 am – 7 pm
- Friday: 6 am – 6 pm
- Saturday: 8:30 am – 11:30 am
One of our most obvious choices is Capital Strength Training System, an Ottawa gym with a total of 7,600 sq ft of space for strength and conditioning training. It has a top-notch environment, equipped with 10 squat racks—no more waiting for your turn!
They go above and beyond for every client, as they’ve equipped the gym with a therapy clinic for recovery. You can get massage therapy, physiotherapy, and strength therapy, as well as a custom brace fitting service for joint support during your workouts.
But it’s the training program that truly made a mark. Their coaches, experienced in strength and conditioning, provide pay-as-you-go private and semi-private training.
Their athlete program is one of our favourites, as it’s one of the most solid sports conditioning training sessions we’ve experienced in Ottawa. You don’t have to be an athlete, since it’s ideal for those who want improved athleticism, without playing.
Memberships are available if you want consistency in a group setting, which we didn’t find expensive at all. But since class sizes are small, each session runs out fast.
Supportive family atmosphere
“I was nervous to join a gym in my 40’s, but the staff were so reassuring with their expertise and inclusivity from my first class. The supportive family atmosphere has encouraged me to be consistent with my training, and I’m a stronger, healthier, and more confident role model for my kids because of it.”
-Anna & Andy Wilson, Google Review
The coaches are fantastic
“I’ve been training at Capital for a year and a half now and absolutely love it! The strength classes are structured in three week programs to help you improve your strength on a variety of exercises. The coaches are fantastic – they will encourage you to do your best and if you are recovering from an injury and can’t do certain exercises, they will make adjustments so you can continue to participate without compromising your healing. It’s a great workout and I highly recommend!”
-Lindsay Webley, Google Review
3. Premium Performance Fitness Centre
Best For: Completely tailored plans
Address: 1065 Wellington St. W #102
Contact: [email protected]
Hours:
- Monday – Thursday: 5:30 am – 9 pm
- Friday: 5:30 am – 8 pm
- Saturday: 9 am – 3 pm
- Sunday: 10 am – 2 pm
It’s the training strategy of Premium Performance Fitness Centre that knocked it out of the park. They use what they call the PP Method, which is a plan tailored based on science, medicine, and health.
Basically, it targets exactly what needs to be done to reach the client’s health and body goals. It makes sense, since this scientific approach covers all bases, from fitness level to sleep pattern.
In fact, they’ve designed over 30,000 programs, and we’ve talked to loads of happy clients who finished the program feeling way stronger than before. It helps that they offer nutrition coaching, too, to address what you lack in diet.
Most importantly, the coaches consider your limitations, which is why we recommend them to beginners intimidated by gym culture. It won’t feel daunting here, as the trainers we’ve seen have been supportive of their clients’ goals.
They’re mainly ideal for private strength and conditioning, but not for group sessions. But the gym’s open daily, providing a flexible schedule for busy bees.
Delivers real and continual results
“This is an amazing gym that delivers real and continual results. Dave and the trainers are all incredibly knowledgeable and encouraging. The customized programs are smartly designed to help you progress from your current level and can easily be adapted to any limitations you might have. The facilities are modern, clean, and well-maintained, with a wide variety of equipment that supports all kinds of exercise variations. I’m very glad to be a member and highly, highly recommend this gym!”
-Mark S, Google Review
Feel stronger than I ever have in my life
“I’ve been working out at PP since 2019 and I can honestly say this gym has changed my life. When I started I had such bad shoulder pain that I couldn’t lift even a light weight over my head. Now, 5 years later, I have no pain – and instead feel stronger than I ever have in my life. The atmosphere is welcoming, the trainers are super knowledgeable (and all-round lovely humans) and I feel so much better everytime I go to the gym. Would absolutely recommend this gym to anyone looking to get stronger in a clean, encouraging environment.”
-Sarah Sims, Google Review
4. 180 Fitness
Best For: Flexible workout sessions
Address: 5370 Canotek Rd, Gloucester
Contact: (613) 749-2267
Hours:
- Monday, Wednesday, Friday: 5:30 am – 7:30 pm
- Tuesday & Thursday: 7 am – 7:30 pm
- Saturday: 9 am – 11 am
- Sunday: 10 am – 11:30 am
We were pleased upon hearing about 180 Fitness, an indoor and outdoor Ottawa gym that has an on-site infrared sauna and physiotherapy services. Their offerings are surprisingly vast, whether you’re increasing strength or into sports conditioning.
We appreciate the flexible arrangements at this gym, which include private training, semi-private sessions, and online coaching. It also includes athletic training, of course, for those who want to work on strength and mobility.
Everything’s personalised here too, a feature that many appreciate. Their clients applauded the accurate body assessment and strength training plans, which wasn’t shocking because their coaches have high-performance training experience.
We like that they’re open daily, although their weekend hours are a tad too short for our liking. They can still accommodate busy schedules, so it all evens out.
Budget-wise, they’re ideal for everyone. It will depend on your overall program, but they’re still of good value, especially with their $5 kickstart program for new clients.
They give you tools and support
“So this is the gym that is changing my life – mind, body and spirit. If you have weight to lose and strength (mental and physical) to gain – this is where you want to be. They give you tools and support. All you need to do is take the first step and commit. I have been trying for years wasting a lot of money to get to where I am now after only 10 weeks at 180Fitness. This is one gym you will not regret joining.”
-Linda Brunet, Google Review
Fantastic coaching
“Fantastic coaching. Hard workouts that push you in strength, cardio and core. Committed coaches that hold you accountable. Valuable nutrition coaching. Infrared sauna access my favourite part.”
-Jessica Baron, Google Review
