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Built to Last

Build Strength, Confidence, and Function for the Years Ahead

An 8-Week Functional Fitness Program
Designed for Lifelong Movement

As we age, staying strong and active isn’t just about fitness — it’s about preserving independence, confidence, and quality of life. Built to Last is an 8-week small-group training program designed specifically for adults ages 40–60 who want to maintain, restore, and build functional strength for every stage of life.

Led by expert trainers, each session focuses on practical movement patterns that support real-life function — from getting up off the floor to carrying groceries, lifting safely, and keeping up with the activities you love.

Program Details

Length: 8 weeks
Schedule: 2 in-gym sessions per week + 1 additional trainer-programmed workout to complete on your own
Investment: $390 for the full program (just under $25 per session)
Format: Small-group training with individual assessment and progression

Program Structure

A typical session includes:

  • 5–10 min: Dynamic Warm-Up
  • 5–10 min: Skill Instruction & Review
  • 10–20 min: Strength Training or Movement Practice
  • 10–20+ min: Conditioning
  • 5 min: Cooldown & Mobility

Class Options

Classes are offered at convenient times for working professionals and busy adults:

  • Times TBD
  • Morning

What You’ll Experience

Each 60-minute session includes a thoughtful balance of instruction, movement, and recovery techniques tailored to your abilities and goals.

  • Individual Assessment: We start with a personalized history and movement evaluation — including health, injury, and surgery background — to tailor programming to your needs. Group members’ baseline and progress will be monitored throughout the course.
  • Dynamic Warm-Ups: AActive mobility sequences to increase blood flow, and improve range of motion, muscle flexibility, strength and control. These sequences prepare the body for safe, effective movement.
  • Skill Instruction: Step-by-step teaching of foundational movements like squats, pushes, pulls, and deadlifts — building confidence and proper technique.
  • Strength Training: Work with barbells, dumbbells, or bodyweight to develop total-body strength using principles of progressive overload for building capacity over time.
  • Conditioning: Improve your cardiovascular fitness with workouts designed to build endurance, power, and resilience across all time domains.
  • Mobility and Recovery: End each session with guided mobility work and strategies to improve flexibility and joint health.

Throughout the program, we’ll also discuss key wellness topics like:

  • Recovery techniques
  • Sleep and stress management
  • Nutrition and supplements
  • Building sustainable habits

The Science Behind the Program

Built to Last is rooted in functional movement and progressive training, designed to enhance the way you move, feel, and perform every day. By improving basic patterns — push, pull, hinge, squat, lunge, carry — you’ll build a foundation of strength that supports every aspect of daily life.

You’ll Learn To:

  • Move efficiently and safely through key functional patterns
  • Increase your strength through progressive training
  • Improve balance, mobility, and endurance
  • Build confidence in your body’s capabilities

Expected Results

After 8 weeks, you can expect measurable improvements in:

  • Mobility (hips, shoulders, ankles and spine)
  • Strength (heavier lifts and better control of bodyweight movements)
  • Endurance (sustained effort across various workouts)
  • Confidence (greater self-efficacy and comfort with movement)

Each participant will leave the program with the knowledge and ability to continue training safely and effectively — supporting a lifetime of movement and activity.

Progress You Can Measure

We’ll track meaningful metrics over the 8 weeks to help you see progress and celebrate milestones, including:

  • Resting heart rate and respiratory rate
  • Strength gains (squat, deadlift, carry)
  • Mobility and movement control (floor-to-stand transitions)
  • Endurance (1-mile walk/run, step test, or hang time)

Join Built to Last

Whether you’re returning to fitness, rebuilding strength after an injury, or simply want to age well and move better, this program is designed to help you stay strong, capable, and confident for life.

Spots are limited!

Reserve your place in our next 8-week session
and take the next step toward a stronger, more active future.

Sign Up!

Built to Last Functional Fitness Program
C4 Sports Therapy – Chattanooga
6401 Lee Highway, Suite 109
Chattanooga, TN
(423) 713-5639

Strong for Life — Because strength has no age limit.