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Small-group training in Columbia, MD

Lift with a coach in your corner.

Strength and conditioning classes capped at eight people. A coach watches every rep, and every workout is scaled to wherever you're starting from.

Try a free class See the schedule
  • 8 people max per class
  • 28 classes a week
  • All fitness levels
Three people lifting barbells side by side in a group class

First class freeNo strings

Two people doing box jumps onto wooden boxes in the gym

Why Tidewater

Built for real coaching

  • Small groups

    Every class caps at eight people. That's few enough for your coach to watch every rep and fix your form on the spot.

  • Real coaching

    We write the program, teach every lift, and adjust each workout to you. You'll leave knowing what you did and why.

  • Everyone welcome

    First-timers and longtime lifters train side by side. Same workout, different weights, and everyone pushed the right amount.

Classes

Four ways to train

Mix and match through the week. Most members do two strength days, one conditioning day and a mobility class to recover.

  • A lifter gripping a loaded barbell before a lift

    Strength

    60 minAll levels

    Squats, deadlifts, presses and pull-ups, coached in small steps. We track your numbers so you can see yourself getting stronger.

  • A man and a woman doing kettlebell swings in the gym

    Conditioning

    45 minAll levels

    Kettlebells, rowers, sleds and bodyweight circuits. Hard work in short bursts, with options for every knee and every pace.

  • A man stretching his quad on a mat in the gym

    Mobility

    45 minAll levels

    Slow, guided stretching and joint work for hips, shoulders and backs. A great recovery day and a welcome reset after a week at a desk.

  • A group of women training together with dumbbells

    Beginners Foundations

    60 minNew to lifting

    Start here if you're new or coming back after a long break. We teach the basic movements step by step, at your pace.

Weekly schedule

28 classes a week

Early mornings, lunch breaks and after work. Every class has room for eight, so call or text to save your spot.

  • Strength
  • Conditioning
  • Mobility
  • Foundations

  1. Monday

    • Strength
    • Conditioning
    • Conditioning
    • Strength
    • Foundations

  2. Tuesday

    • Conditioning
    • Mobility
    • Strength
    • Conditioning
    • Mobility

  3. Wednesday

    • Strength
    • Conditioning
    • Conditioning
    • Strength
    • Foundations

  4. Thursday

    • Conditioning
    • Mobility
    • Strength
    • Conditioning
    • Mobility

  5. Friday

    • Strength
    • Conditioning
    • Strength
    • Conditioning

  6. Saturday

    • Foundations
    • Strength
    • Conditioning

  7. Sunday

    • Mobility

Strength and Foundations run 60 minutes. Conditioning and Mobility run 45 minutes. Please arrive five minutes early. On your first visit, come ten minutes early so we can say hello.

Memberships

Simple pricing

Every membership includes every class type. Start with a free class and pick a plan when you're ready.

  • First class

    Free

    Any class on the schedule. If you're new to lifting, we'll suggest Foundations.

  • Drop-in

    $25/ class

    Good for visitors and anyone who trains with us now and then.

  • 8 classes

    $129/ month

    About two classes a week, at roughly $16 a class.

  • Best value

    Unlimited

    $169/ month

    Come as often as you like. Worth it once you're training three or more times a week.

  • Month to month, no contract
  • No sign-up fee
  • Pause your membership for travel or injury

Your first class is on us

Call or text to pick a class that suits your week. We'll take it from there.

Call (410) 555-0171 Send a text
  1. Pick a classAny time on the schedule works. Foundations is a great first choice if you're new.
  2. Come ten minutes earlyYour coach will ask about your goals and any old injuries, then show you around.
  3. Train with the groupWear comfortable clothes and bring water. We'll handle the rest, with no pressure to join afterward.

The coaches

Meet your coaches

You'll see the same friendly faces every week. They learn your name, your goals and the lifts you love to skip.

  • A coach kneeling beside a member during a workout

    Dana

    Founder and head coach

    Dana opened Tidewater in 2019 after years of coaching high school athletes. She runs most Strength classes and still gets excited about a clean deadlift.

  • A coach talking a member through her workout in the gym

    Andre

    Conditioning coach

    A lifelong soccer player who leads our Conditioning classes. Andre brings the playlist, keeps the pace honest and always has an easier option ready.

  • A coach helping a member stretch his leg on the floor

    Theo

    Mobility and Foundations coach

    Theo teaches Mobility and Beginners Foundations. He's patient, precise and the person to talk to if you're getting back into training after time off.

What members say

Stronger every week

  • ★★★★★
    "I'd never touched a barbell. Dana had me deadlifting with good form by week three, and now I actually look forward to 5:30am."

    Rachel K.

  • ★★★★★
    "The small classes make all the difference. Coaches fix your form mid-set and remember your numbers from last week."

    Jamal W.

  • ★★★★★
    "Theo's Tuesday evening Mobility class is the best hour of my week. My back thanks me after a long day at my desk."

    Linda P.

Visit us

Come train with us

Questions about classes or memberships? Call, text or email and a coach will get back to you the same day.

Call (410) 555-0171 Email us

Studio hours

Monday – Thursday
5am – 8pm
Friday
5am – 7pm
Saturday
7:30am – noon
Sunday
8:30 – 10:30am

Find us

Oakland Mills, Columbia, MD

Free parking in the lot right outside our door, plus a bike rack by the entrance.

Changing rooms and lockers inside. Bring a lock if you'd like to use one.

coach@tidewaterstrength.example