Education-First Fitness

Train Smarter. Build Lasting Strength.

At Spencer Knows Fitness, we believe real progress starts with understanding your body — not chasing shortcuts. Whether you're stepping into a gym for the first time or looking to sharpen an established routine, our coaches guide you with clarity, structure, and patience.

Take the Fitness Quiz Explore Programs
No contracts required
In-person & online
All fitness levels
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Our Programs

Training Built Around You

Three distinct paths to progress, designed for different goals, schedules, and learning styles. Every program prioritizes fundamentals, safety, and steady improvement.

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1-on-1 Sessions

Personal Training

Individual coaching sessions focused entirely on your goals, movement patterns, and schedule. Ideal for those who want focused attention and faster feedback on their technique.

  • Fully customized programming
  • Real-time form correction
  • Progress tracking & reassessment
  • Flexible scheduling
From $75 / session
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Small-Group Format

Group Classes

Structured, coach-led classes in a small-group setting. You get the energy of training alongside others with the added benefit of professional guidance at every session.

  • 4–10 participants per class
  • Strength, conditioning & mobility
  • Community accountability
  • Multiple weekly time slots
From $30 / class
Reserve Your Spot
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Train Anywhere

Online Coaching

All the structure and accountability of working with a coach — delivered entirely online. Receive custom programs, weekly check-ins, and nutritional guidance from anywhere in the US.

  • Custom monthly programming
  • Weekly video check-ins
  • Nutrition & recovery guidance
  • 24/7 messaging support
From $150 / month
Learn More
Fitness Assessment

Find Out Where You Stand

Not sure where to begin? Our short fitness readiness quiz takes about two minutes and helps us understand your current activity level, goals, and lifestyle habits — so we can point you toward the right program.

This is not a diagnostic tool — it's simply a starting point for an honest conversation about your fitness journey.

How would you describe your current activity level?
What's your main fitness goal right now?
How consistent has your nutrition been over the last month?
How much time can you commit to training each week?
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Your Readiness Score

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Interactive Tools

Sample Weekly Workouts

A snapshot of what structured training looks like across our different program types. These are sample frameworks — your actual program will be customized to your needs.

Frequency: 3 days/week  |  Focus: Movement patterns & body awareness

Bodyweight Squat
Focus on knee tracking and ankle mobility
3 × 12
Push-Up (modified or full)
Core tight, elbows at 45°
3 × 8–10
Dumbbell Row
Single-arm, focus on shoulder retraction
3 × 10
Farmer's Carry
Light dumbbells, upright posture
3 × 30m
Dead Bug (core activation)
Controlled breathing throughout
3 × 8

Frequency: 4 days/week  |  Focus: Progressive overload & compound lifts

Barbell Back Squat
Warm-up sets, then working weight
4 × 6
Romanian Deadlift
Hip hinge emphasis, neutral spine
3 × 8
Bench Press
Controlled descent, full range of motion
4 × 8
Pull-Up / Lat Pulldown
Full hang, engage lats from the start
4 × 6–8
Overhead Press
Brace core, no excessive lumbar extension
3 × 10

Frequency: 4–5 days/week  |  Focus: Maximum strength development

Conventional Deadlift
Heavy work with full recovery between sets
5 × 3
Front Squat
Upright torso, core braced throughout
4 × 4
Weighted Pull-Up
Belt loading, slow eccentric
4 × 5
Close-Grip Bench Press
Tricep emphasis, stable shoulder position
4 × 6
Barbell Hip Thrust
Full hip extension at top, controlled descent
3 × 8

Frequency: 5 days/week  |  Mix: 3 LISS + 2 HIIT sessions

Zone 2 Cardio (LISS)
Treadmill, cycling, or rower at 65–70% max HR
40 min
HIIT Interval Sprints
20s sprint / 40s recovery, 8–10 rounds
20 min
Rowing Machine Intervals
500m hard / 2 min rest
5 rounds
Stationary Bike Tempo
Sustained moderate-high effort with pacing
30 min
Jump Rope / Plyometrics
Footwork, coordination, and athleticism
15 min
Why It Works

What Our Clients Improve Over Time

Progress in fitness rarely follows a straight line — but with consistent effort and smart programming, it always moves forward. Here's a look at the areas where our members most commonly report meaningful improvement within their first 12 weeks.

These represent typical member self-assessments and are not guaranteed outcomes. Individual results vary based on adherence, starting point, and lifestyle factors.

Movement Confidence89%
Training Consistency82%
Strength Improvement78%
Energy Levels85%
Nutritional Awareness74%
Program Completion Rate91%
Community Poll

What Holds You Back Most?

Vote below and see how your answer compares to other members in our community. Recognizing your barrier is often the first step to dismantling it.

Not enough time in my schedule
Not sure where to start
Low energy or motivation
Cost or access to equipment
Real Feedback

What Our Members Say

★★★★★

"I'd tried a handful of gyms and online programs before finding Spencer Knows Fitness, and this was genuinely different. Spencer doesn't just give you a plan — he explains the reasoning behind every exercise, which made me way more engaged and consistent."

Megan R., member photo
Megan R. Online Coaching Member · Detroit, MI
★★★★★

"The group classes are organized, fun, and actually challenging without being reckless. I've learned more about my movement patterns in three months here than in two years of doing YouTube workouts. Coach always keeps it educational."

David K., member photo
David K. Group Classes Member · Saline, MI
★★★★★

"I signed up for personal training after a minor knee injury and was nervous about pushing too hard. The approach here was thoughtful and thorough. We worked around the injury intelligently and I left every session feeling better — not beat up."

Laura T., member photo
Laura T. Personal Training Member · Ann Arbor, MI
Education Hub

Learn From Our Coaches

Practical, research-informed articles on training, nutrition, and building sustainable fitness habits.

Person planning a weekly workout schedule in a journal
Habits & Routines

How to Build a Consistent Fitness Routine

Consistency is the single most important variable in any fitness program. Here's how to build habits that actually stick — without overhauling your entire life.

December 10, 2025 7 min read
Barbell on a squat rack in a gym setting
Training Science

Understanding Strength and Cardio Training

Two training modalities that are often pitted against each other — but work best in combination. A clear breakdown of what each does and how to balance them.

November 28, 2024 9 min read
Healthy meal prep with vegetables, grains, and protein
Nutrition

Nutrition Basics for Fitness Success

You don't need a strict diet plan to support your fitness goals. Start with the fundamentals — and build from there with sustainable choices that fit your life.

November 14, 2024 8 min read
The Coaches

Meet the Team

Spencer, Head Coach at Spencer Knows Fitness

Spencer Wells

Head Coach & Founder

NSCA-CSCS certified with 8+ years in strength and conditioning. Spencer's coaching philosophy centers on movement literacy and long-term athlete development.

Jordan M., Certified Personal Trainer

Jordan Mills

Personal Trainer

ACE Certified Personal Trainer with a specialization in corrective exercise and injury prevention. Jordan has a background in physical education and sports coaching.

Priya N., Nutrition and Wellness Coach

Priya Nair

Nutrition Coach

Registered Dietitian and NASM-certified nutrition coach. Priya helps members understand the practical side of eating to support their specific training goals.

Marcus D., Group Fitness Instructor

Marcus Dane

Group Fitness Coach

Former collegiate athlete and NASM-CPT. Marcus leads our group sessions with an emphasis on inclusive programming and high-energy, technique-first instruction.

Ready to Begin?

Your First Step Is Just a Conversation

We offer a free 20-minute consultation — in person or by phone — to talk through your goals, answer questions, and find out which program makes the most sense for you.

Book a Free Consultation +1 408-990-3827