Core Strength & Stability Classes in Vancouver
Build a stronger, more stable core without the jarring movements that aggravate your back or joints. Our small group core classes are designed specifically for adults 40+ who want real results with real attention.
Real Results from Vancouver Adults 40+
Personal Training Reviews from Google | 85 Reviews 4.9 Avg Rating
Why Core Strength Matters More After 40
Your core is the foundation of every movement you make. It helps you bend to pick up groceries, twist to check your blind spot while driving, and climb stairs without holding the railing. But here is what happens as we age: the muscles that wrap around your midsection weaken from years of sitting, and your body starts compensating in ways that lead to back pain, poor balance, and increased injury risk.
Research from Harvard Medical School confirms that a weak core does not just cause discomfort. It increases the load on your spine, raising your risk of disc problems, nerve damage, and chronic pain. The good news? Core muscles respond exceptionally well to training at any age. Unlike some muscle groups that need extensive recovery time, your core can be strengthened consistently without overtraining.
At TSquared Training, our core classes address more than just the visible abdominal muscles. We target the entire stabilizing system: your deep transverse abdominis, obliques, lower back muscles, and the hip stabilizers that keep you balanced and moving confidently through daily life.
What Makes Our Core Classes Different
Maximum 5 Participants Per Class
While other studios pack 20 to 30 people into a room with one instructor shouting generic cues, we keep our classes intimate. With only 5 spots available, Troy can watch your form on every single rep and make corrections that prevent injury and maximize results.
Designed for Bodies Over 40
No burpees. No jumping. No exercises that leave your back screaming the next day. Our Gravity Training System uses your own bodyweight on an adjustable incline to build core strength safely and progressively, even if you have not exercised in years.
Low-Impact Does Not Mean Low Results
The Gravity Training System recruits your core abdominal and back muscles in every single exercise. This constant engagement builds functional strength faster than traditional floor exercises while protecting your spine and joints.
Expert Instruction from Troy Tyrell
With over 20 years of experience training adults over 40, Troy understands how bodies change with age. He knows which exercises deliver results and which ones create problems. Every class reflects that expertise.
The Science Behind Our Gravity-Based Core Training
"Having a strong core is like wearing a protective weight belt all the time."
- Pete McCall, C.S.C.S.
Traditional core exercises like crunches and sit-ups are actually problematic for many adults. Harvard Health experts explain that these movements primarily train hip flexor muscles rather than the core itself. When hip flexors become too strong relative to other muscles, they pull on the lower back and contribute to pain rather than relieving it.
The Total Gym Gravity Training System takes a fundamentally different approach. Every exercise is performed on a sliding glideboard set at an adjustable incline, which means your core must activate constantly to stabilize your body position. This mirrors how your core actually functions in real life: as a stabilizer, not just a flexor.
Studies published in the European Review of Aging and Physical Activity found that core stability training significantly improved balance and reduced back pain in older adults after just four weeks of consistent practice. The key is targeting the deep stabilizing muscles, particularly the transverse abdominis, which acts like a natural internal weight belt around your midsection.
Our system allows for over 200 different exercise variations, all performed with complete back support and minimal spinal compression. This makes it ideal for adults recovering from back issues, those with joint concerns, or anyone who has been told traditional ab work is not appropriate for them.
Who Our Core Classes Help Most
Adults Returning to Fitness
Many participants have not exercised consistently in years or even decades. Perhaps work and family took priority, or a previous injury sidelined their fitness routine. Our sessions provide a welcoming reentry point with exercises that meet you at your current level.
People Rebuilding After Injury or Surgery
Whether you are post-physiotherapy or recovering from an abdominal procedure, our low-impact approach allows you to rebuild core strength safely. Troy works with your healthcare providers to ensure your training supports your recovery.
Busy Professionals Who Need Efficient Workouts
Our 45-minute sessions deliver measurable results without consuming your entire morning. Located at 180 W Georgia Street in downtown Vancouver, we are easy to reach from Yaletown, Coal Harbour, Gastown, and the West End.
Weekend Athletes and Active Adults
Cyclists, runners, golfers, and skiers all perform better with a stronger core. Our training improves the stability and power transfer that makes recreational activities more enjoyable and less likely to cause injury.
Anyone Who Has Given Up on Traditional Fitness Classes
If you have been intimidated by loud, crowded classes or felt like you could not keep up, our small group format changes everything. You will never feel lost or overlooked here.
Core Class Schedule and Pricing
Your Core Training Experience at TSquared
Personalized Assessment
Every new client starts with a one-on-one session with Troy. He evaluates your current core strength, mobility limitations, and any pain points. This information shapes how he modifies exercises specifically for you during group classes.
Learning the Gravity System
Before joining group sessions, you will become comfortable with the Total Gym equipment. Troy shows you proper positioning, breathing techniques, and how to adjust resistance levels. Most clients feel confident after one or two introductory sessions.
Structured Group Training
Classes follow a progressive structure. Each session includes a dynamic warmup to activate core muscles, 30 minutes of targeted strength work, and a cooldown with flexibility exercises. The small group size means Troy can adjust difficulty for each participant.
Ongoing Progression
As your core grows stronger, Troy increases the challenge by adjusting incline angles, adding new movement patterns, and introducing advanced variations. You will notice improvements in balance, posture, and everyday comfort within four to six weeks.
What Our Vancouver Clients Say About Core Training Results
Personal Training Reviews from Google | 85 Reviews 4.9 Avg Rating
I was suffering from a lower back injury and had trouble with that so many times when doing workouts alone. That has not happened since I attend these workouts and my lower back and core are stronger now. It is also helping a lot with balance and flexibility. I have noticed a huge improvement in my ice skating practices and skiing as well. I feel stronger and balanced.
The classes are challenging but never painful. Troy pays attention to how each person is moving and makes adjustments on the spot. After three months, I went from struggling to hold a plank for 10 seconds to maintaining perfect form for over a minute. My chiropractor noticed the improvement too.
Common Questions About Core Strength Training
How Often Should Adults Over 40 Train Their Core?
Research and expert consensus suggest training core muscles two to three times per week for optimal results. Unlike other muscle groups that require extended recovery, core muscles can handle more frequent training when done correctly. At TSquared, most clients attend classes twice weekly and see significant improvements within four to six weeks.
Will Core Training Help My Lower Back Pain?
A 2017 study found that core stabilization exercises were more effective at reducing lower back pain symptoms than traditional physical therapy alone. By strengthening the muscles that support your spine, you create internal stability that reduces stress on vertebrae and discs. Many of our clients specifically join to address back discomfort and report meaningful improvement within weeks.
What If I Have Never Done Core Exercises Before?
Our classes are designed to accommodate all starting points. The Gravity Training System allows Troy to modify resistance instantly based on your ability. Beginners often start at lower incline angles where they lift a smaller percentage of their bodyweight. As strength builds, the challenge increases progressively.
Is This Too Intense for Someone with Joint Issues?
The opposite, actually. Gravity Training minimizes force applied to the spine, maintains full body support throughout each movement, and is completely non-compressive on joints. This is why physical therapists across North America use Total Gym equipment for rehabilitation. If you have been told to avoid traditional exercise, this approach may work perfectly for you.
How Is This Different from Pilates or Yoga Core Work?
While Pilates and yoga offer excellent benefits, our Gravity Training System provides adjustable resistance that increases progressively as you get stronger. You are working against a percentage of your own bodyweight, which creates strength-building stimulus that mat-based exercises cannot replicate. Many clients supplement their Pilates or yoga practice with our strength-focused core training.
What Should I Wear and Bring to Class?
Wear comfortable athletic clothing that allows full range of motion. Athletic shoes with non-marking soles work best on the equipment. We provide everything else. Bring water if you prefer your own bottle.
Conveniently Located in Downtown Vancouver
TSquared Personal Training
180 W Georgia Street Vancouver, BC V6B 4P4
Phone: (604) 250-9784
We are located in the heart of downtown Vancouver, making us easily accessible from surrounding neighborhoods. The Stadium-Chinatown SkyTrain Station is a 5-minute walk, and street parking is available on Georgia Street. For clients driving from Yaletown or Coal Harbour, we are just minutes away with parking options at nearby parkades
Neighborhoods We Serve:
Downtown Vancouver, Yaletown, Coal Harbour, Gastown, Chinatown, West End, Crosstown, and surrounding areas within 15 minutes of our studio.
Ready to Build a Stronger, More Stable Core?
Take the first step toward eliminating back pain, improving your balance, and feeling confident in your body again. Your first core training session is completely free, with no obligation to continue.
Start Your Group Strength Training Journey
Or call us directly at (604) 250-9784 to speak with Troy about your goals.