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SWEAT DC | Strength Training Specialists

@sweatdc

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Strength Training for everyBODY
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NOW BRING THE POWER ⚡️💙 We’re taking the foundation from Strength Month into November’s POWER MONTH: EXPLOSIVE LOAD. 🔥 The focus? Producing force with speed while keeping every rep controlled. Think powerful push presses, landmine squats, and explosive step-up jumps. Choose weights that let you move with purpose, own your technique, and keep that power through the set. Over four weeks, we’ll dial in our starting weights, gradually build the load, and track how far we’ve come. Small increases. Sharp reps. BIG energy. 💪 November also means GRATITUDE. 🍂 Our Thanksgiving Gratitude Challenge brings us together to celebrate the work, the progress, and the people beside us. To our members: THANK YOU for showing up, trusting your coaches, and bringing the energy that makes SWEAT DC feel like family. Every early morning, every encouraging word, every rep together makes this community stronger. 💙 Ready to bring the power? Drop a ⚡️ and tell us one thing you’re grateful for below. #SWEATDC #hybrid #dmvfitness #gymmotivation #strongertogether by @sweatdc
🎃 SCARY STRENGTH? 👻 It’s that time of the year! Time to lift heavy, push your limits, and unleash the monster within. Coming off Endurance Month, we’re switching gears for 4 weeks of progressive overload, building strength and working toward a new 5 REP MAX. 🏋️ 🔥 THE CHALLENGE: * 4 weeks of getting stronger. * Push your 5RM and aim to increase your weight each week. * Test your limits with challenging sets while maintaining proper form and 1–2 reps in reserve. Every week is an opportunity to lift heavier, build confidence, and discover what you’re capable of. 4 WEEKS. HEAVIER LIFTS. STRONGER EVERY WEEK. No tricks, just reps. Are you ready to unleash your inner monster?🧟‍♂️🧟‍♀️ #strength #gymlife #sweat #fitnessmotivation MONDAY: UPPER BODY A 🕷️ RACK Bench Press: 5RM Feet-Out Curl: 12 reps Ball Slam: 20 reps TURF Single-Arm Row: 5RM Seated Lateral Raise: 12 reps Jumping Jacks: 20 reps 5 REP MAX: Find a challenging weight for 5 reps with full range of motion. Push your first or second set to technical failure, then complete remaining sets at 85% of your 5RM, keeping 1–2 reps in reserve. TUESDAY: LOWER BODY A🎃 RACK RDL: Fail @ 5 Bear Crawl Knee Tap: 12 total TURF Slider Lunge: Fail @ 5 each Feet-Up Bridge: 12 reps 5 REP MAX: Find a challenging weight for 5 reps with full range of motion. Push your first or second set to technical failure, then complete remaining sets at 85% of your 5RM, keeping 1–2 reps in reserve. WEDNESDAY: FULL BODY A🕸️ RACK Front Squat: Fail @ 5 Pallof Press: 12 each side TURF Incline Bench: Fail @ 5 each Incline Curl: 12 reps 5 REP MAX: Find a challenging weight for 5 reps with full range of motion. Push your first or second set to technical failure, then complete remaining sets at 85% of your 5RM, keeping 1–2 reps in reserve. THURSDAY: UPPER BODY B🦇 RACK Pull-Ups: Fail @ 5 1-Arm Bridge Press: 8 each TURF Shoulder Press: Fail @ 5 each Captain Curls: 12 each 5 REP MAX: Find a challenging weight for 5 reps with full range of motion. Push your first or second set to technical failure, then complete remaining sets at 85% of your 5RM, keeping 1–2 reps in reserve. FRIDAY: LOWER BODY B👻 RACK Squat: Fail @ 5 Band Bear Cra by @sweatdc
Great vibes & Great times today with our partners at @somawellnessclub_ and @volobalt . Special shout out to our fearless leader and head coach @blakeemanuel__ and our new Dir of Ops @c_nelle_ for getting the people SWEATy and ready! Happy Sunday Go Ravens!! #bmore #bmorefitness #sweatbmore by @sweatdc
Happy Halloween from our @sweatbmore Silver SWEAT Crew: great costumes, good energy, and a whole lot of community. And a special happy bday shoutout to Carol for celebrating her 83rd birthday in studio with us! 🎉 💪 Life is an amazing journey we get to do together. Show us your costumes and tag us on your stories we will repost. #SWEATBMore #ConfidentInYourSkin #dcfitness #bmorefitness #baltimorefitness by @sweatdc
💪 I used to be embarrassed about this. October 2023. I stepped on the scale at Morehouse Homecoming and saw 268. Running a business and injuries put that weight on me, and I’m a trainer. Let that sink in. I got 30 pounds off with a coach and a nutrition plan. The last 20 wouldn’t move. A friend who’s a doctor suggested a GLP-1, and I almost didn’t do it because I thought it meant I’d failed. It didn’t. It meant I needed a tool. @forbes and @kimberlynatasha let me say that out loud, and I’m saying it here too. A prescription is not a plan. The medication helps. Strength training and real nutrition are what make it work. If you’re on one, thinking about it, or coming off it, you’re not alone and you don’t have to hide. Come train with us at @sweatdc and @sweatbmore . We’ll build the plan together. Full article link in bio. 📸: @dasche9783 #GLP1 #StrengthTraining #SWEATDC #DCFitness #NoShame by @sweatdc
@sweatdc in @forbes! 💪 “A prescription is not a plan.” SWEAT DC founder @coachgfitness shares his perspective as both a fitness professional and a GLP-1 user—and why gyms need to be ready to support people taking these medications. The feature spotlights a gap in the GLP-1 conversation: medication gets plenty of attention, but what comes next in the gym deserves attention, too. 📸 David Asche Photography ✍🏻 @kimberlynatasha by @sweatdc
Three Latinos walk into a Sudor DC (Aka @sweatdc)… Andres: Are those 5 pound weights?!? Diana: I’m saving all my muscles for the marathon we are running this weekend!! Andres: Are you running it with your arms?? 😂😂😂😂😂 Sassy. Saucy. Sweaty. 💪🏽 ——— Tres Latinos llegan a un @sweatdc…. Andrés: Estás usando pesas de 5 libras?? Diana: Estoy guardando mis músculos para la maratón de este fin de semana!! Andrés: Y vas a correr con tus brazos?!? 😂😂😂😂😂 Sazón. Sudor. Sinvergüenzura. #fitfam #damagecontrol #latinosenDC #MCM #sisepuede 💪🏽hereonpurpose.✨ by @sweatdc
😜Got a goal? We’ve got a plan. Got a problem? We’ve got a plan for that too. That’s what happens in the room at SWEAT DC. Our coaches map out every class on purpose. Endurance builds your base. Strength shows you what you’re made of. Power turns it all the way up. Then we reset with new moves, so it never gets old. Right now we’re in strength month: bench press, pull up, back squat and Romanian deadlift. Same 4 lifts all month so you can watch yourself get stronger. Come as you are. Our coaches are all in on you, we’ll make you laugh while we make you work, and we’ll push you past what you thought you could do. You’ll walk out knowing you can do more. Swipe for how your week works and the questions new members ask us most. Which lift are you chasing this month? #SWEATDC #StrengthTraining #DCFitness #DMVFitness #StrengthMonth by @sweatdc
Howard Homecoming is this weekend, and it’s going to be a busy one around Park View and Shaw. Yardfest is Friday and Saturday, and the game kicks off Saturday at 3:30. Expect road closures and restricted parking, especially around Georgia Ave. If you’re coming to class, take Metro, bike, or walk if you can. Whatever you choose, leave early and give yourself extra time to get to the studio. How are you getting to us this weekend? Drop it below and we’ll see you in there. #SWEATDC #HowardHomecoming #WildestDreams #DCFitness by @sweatdc
Homecoming, community, movement, and wellness! 🥊🏃🏾‍♀️🔥 We’re excited to announce that Tech Wellness Society is partnering with Amazon Prime Video & HBCU House for THE GREATEST MILE, kicking off Howard University Homecoming Week in Washington, DC! 💙 We’re bringing our mission of intentional movement, holistic wellness, and meaningful connection to the Homecoming experience alongside @1867runclub, @sweatdc, @districtrunningcollective, @bmaweb3, @midas_stretch_dc, and more! Join us for an afternoon celebrating community, culture, and the power of movement, with special appearances by Jaalen Best, Kai Parham, and Amin Joseph! 📅 Monday, October 12 | 5–8 PM ⏰ Registration: 4:30–5:30 PM 📍 Manifest Union Market | 1242 3rd St NE, DC 🖤 Dress Code: All-black athletic/athleisure Come move with us, connect with the community, and kick off Homecoming Week with intention! 🔗 RSVP through the link in @hbcu.house bio! #TechWellnessSociety #HBCUHouse #TheGreatestMile #HowardHomecoming #MovementIsMedicine CommunityWellness by @sweatdc
Homecoming starts with one mile. 🥊🏃🏾‍♀️ HBCU House × Amazon Prime present The Greatest Mile, kicking off Howard Homecoming Week with @1867runclub, @sweatdc @districtrunningcollective and more. Special appearances by Jaalen Best, Kai Parham, and Amin Joseph. 📅 Monday, October 12 | 5–8 PM
🕟 Registration: 4:30–5:30 PM
📍 Manifest | Washington, D.C. 🎵 @djwildchild 🎤 @kyleonthemic 
🖤 Dress code: All-black athletic/athleisure Comment “HOUSE” to RSVP or head to the 🔗 in bio. Once you’re here, you’re home. #HBCUHouse #TheGreatest #HUHomecoming #HowardHomecoming #HBCU @cultureratedpv @hbcubuzz @hbcu.house @primevideo by @sweatdc
🤝Some people call it cuffing season. We’re calling it hiring season. We’re hiring two full time Head Coaches and a Director of Operations. $70K to $85K base depending on experience, plus bonuses that can take you past $100K. PTO, sick leave, and health insurance on both roles. Head Coaches: 20 to 25 hours a week coaching, 15 hours of team time. You help shape the program, not just run the class. Full time fitness work with real benefits is rare. We’re building it here. Apply: https://sweat-dc.breezy.hr Tag someone who belongs on this team. #SWEATDC #NowHiring #DCJobs #FitnessCareers #DMVFitness by @sweatdc

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