Cover story
A beginner's guide to strength training
The five lifts worth learning first, how heavy to start and why three sessions a week beats five for new lifters.
By Aria Nguyen · Mar 7, 2026
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Why Kiteora HQ
Why members choose Kiteora HQ
Small classes, certified coaches and no long contracts. Training here feels personal from day one.
Modern equipment
Squat racks, rowers and spin bikes from leading brands, serviced weekly and cleaned twice a day.
Open 24/7
Open the doors with the app at any hour, every day of the year.
Progress tracking
Log lifts, classes and body measurements in the app, and review the trend with your coach.
Community events
Monthly fun runs, nutrition workshops and member socials that turn classmates into training partners.
Certified coaches
Every coach holds a recognised qualification and completes 20 hours of training each year.
Flexible plans
Pause up to three months a year and switch plans any time, with no long contract.
The studio
Inside the studio
The free-weights floor, the spin room, the yoga studio and the recovery spa.
Kiteora HQ4 Harbour Road, Toronto
Contact
Talk to a coach
Questions about plans, injuries or where to start? Our team replies within a few hours.
Memberships
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