Train with purpose
I build every program around an outcome. Squats, pushes, pulls, hinges, carries and balance work, progressed on purpose, not a different random workout every week.
Frieg Fitness · Colorado Springs
Build a stronger
body for life.
I coach in your home and online, and I build every program around your body, your history and your schedule. Twenty years of helping people get stronger, move better and stay capable, at every age.
Improving quality of life one habit at a time.
What I help with
Train for what matters.
Six things clients come to me for. Most people arrive for one and stay for the rest.
- Muscle Gain Progressive strength work that adds lean mass, the tissue that drives your metabolism and keeps you capable.
- Weight Loss Fat loss that protects muscle, so the weight stays off and your metabolism does not pay for it.
- Bone Density Loading your skeleton on purpose. The single most effective thing you can do about bone loss as you age.
- Program Design A plan built for your body, your history and your schedule, not a template with your name on it.
- Balance & Stability Corrective exercise and stability work that prevents falls and keeps you steady on uneven ground.
- Sports Performance Power, speed and mobility for the sport you actually play, including the golf swing you want back.
Free guide · Longevity
The Truth About Metabolism After 40
Your metabolism doesn't stop working at 40. Four things change, and all four are fixable. My breakdown of muscle, protein, movement and sleep.
- Why adults lose 3–8% of muscle per decade without strength training, and what that costs you
- A protein target you can actually hit, with a chart by body weight
- Why total daily movement may matter more than your workout
- How sleep quietly drives hunger, cravings and recovery
My approach
Three things every program I write does.
Eat for your goals
Enough protein, plenty of vegetables, and habits that survive a busy week. I will not put you on a detox, a cleanse, or a plan that cuts out food you enjoy.
Build for the long term
Strength, mobility, balance, bone density and performance. The scale is one number among many, and it is rarely the one that matters most.
In their words
“I went to see a doctor about gastric bypass surgery because I got up to my heaviest weight. I ended up foregoing the surgery and started training with Alex. Best decision I ever made. I lost 50 lbs that year. If anyone is looking for a trainer to change their life, it is Alex Frieg.”
What my clients have done
- Helped a client lose 50+ lbs in one year
- Coached a second-place finish in a national body transformation contest
- Got a 70-year-old up their first 14er
- Had a client back in the gym two weeks after knee surgery
Free resources
Start with what you need.
Nutrition
The Freezer Meal Playbook
24 crock pot & Instant Pot dinners that actually hit your protein
Work with me
Ready for something built for you?
Free resources will point you in the right direction. Coaching is where I build the plan around you: your history, your injuries, your schedule and the things you actually want to be able to do.
Every consult includes a free movement assessment. Nothing to sign.