What is NineLine Athletics all about?

Here at NineLine Athletics, we focus on creating a fun and friendly gym that’s full of energy and enthusiasm. An open gym that offers a high-intensity interval training class every morning that has a mix of weightlifting, gymnastics, and cardio conditioning. The workouts are always varied to challenge the body in different ways and improve overall fitness.

Do I need to be in shape to start?

Absolutely not! We can cater to all fitness levels, and the workouts can be adjusted to suit your current abilities. Coaches will modify the movements to make them more accessible, so it’s perfect for beginners. You will progress at your own pace.

What should I wear to class?

You should wear comfortable, breathable workout clothes and shoes that provide support and stability (cross-trainers or running shoes). Avoid shoes with a lot of cushioning, as they may not provide the stability needed for weightlifting.

What if I can’t do certain movements?

If you can’t perform a movement, your coach will help modify it. For example, if you can’t do pull-ups yet, you might use resistance bands or do ring rows instead. You’ll work toward progressing at your own pace.

How often should I go?

Beginners usually start with 2–3 times per week. As you get more accustomed to the workouts, you can increase your frequency. Many experienced members attend classes 4–6 days a week, but rest and recovery are just as important as training.

How long are the classes?

Classes last 60 minutes, including a warm-up, the main workout with accessory, skill or core work, and a cool-down/stretching period.

What should I expect from a workout?

Workouts are typically performed in a group setting with a coach guiding you. It's more structured and focused on functional fitness, meaning exercises that mimic real-life movements, like lifting, jumping, running, and squatting, along with strength training.

Is it safe?

Like any sport or physical activity, there’s a risk of injury if you're not performing movements correctly or pushing yourself too hard too soon. Your coach will focus on teaching proper technique, scaling movements, and listening to your body.

Can I still workout if I have an injury or health condition?

You should always consult your doctor before starting any new fitness program, especially if you have an injury or health condition. Your coach will be able to work with you to tailor the workouts to fit your needs.

What if I can't make it to a class?

We offer open gym hours where you can come in and complete the workout on your own.

Should I stretch before or after my workout?

It’s important to warm up before you work out, but static stretching (holding stretches) is better suited for after your workout when your muscles are warm. Pre-workout, focus on dynamic stretching or light cardio to prepare your body.

What is the best workout for weight loss?

A combination of strength training and cardio is most effective for fat loss. Strength training builds muscle, which increases your metabolism, and cardio burns calories directly. High-Intensity Interval Training (HIIT) is also popular for fat loss because it maximizes calorie burn in a short amount of time.

How do I build muscle?

To build muscle, focus on progressive overload, meaning you gradually increase the weight, reps, or sets in your strength training. It's important to eat enough protein, sleep well, and allow recovery time for muscle growth.

How do I avoid injury while working out?

Focus on proper form, and don’t try to lift more than you can handle. Warm up properly, use appropriate equipment, and don't neglect your rest days. If something feels off, don’t push through the pain—rest and recover.

What’s the difference between free weights and machines?

Free weights (dumbbells, barbells) engage more stabilizer muscles and improve functional strength, as they require more coordination. Machines, on the other hand, are more controlled, making them great for beginners or targeting specific muscles more easily.

What should I eat before and after a workout?

Before: Aim for a balanced meal 1-2 hours before a workout. A mix of carbs, protein, and healthy fats is ideal (e.g., a chicken sandwich with avocado or a smoothie with fruit and protein powder).
After: Focus on protein to help muscle recovery. A post-workout snack or meal should include protein (like a protein shake, eggs, or chicken) and some carbs (like rice, sweet potatoes, or fruit).

How do I stay motivated to work out consistently?

Set clear goals, track your progress, and celebrate small wins. Finding a workout buddy or joining group classes can keep you accountable. If you’re feeling uninspired, try mixing things up or rewarding yourself after each workout.