Muscle building and strength training

A stronger body doesn't happen by chance. It comes from good technique, a plan that moves you forward step by step, and patience. At Winning Fitness in Brno you'll be guided through this process by trainers who live strength training themselves – our team includes coaches with competition experience in fitness and strength sports, and our founder Jozef Balej is a former NHL player.

Whether you want to put on your first kilos of muscle, squat more or get into competition shape, the principle is always the same: good movement, gradually increasing load, enough food and recovery. What makes the difference is how precisely it's set up for you.

Who it's for

• Beginners who want to start lifting safely and learn the basic exercises properly
• People who have been training for a while but are no longer gaining muscle or strength
• Athletes who need a strength foundation for their performance
• Women who want to tone up and learn to work with free weights
• Anyone preparing for a fitness or bodybuilding competition

How it works

Muscle and strength grow when your body gets a little more than it's used to – and has the resources and time to recover. This is called progressive overload: you gradually add weight, reps or sets, but only when your technique can handle it. Your trainer makes sure you're growing, not just taking risks.

The foundation is compound exercises such as squats, deadlifts, presses and rows. They're complemented by machine exercises that target specific muscles. Nutrition matters just as much – without enough energy and protein, muscle is hard to build. That's why many of our trainers also offer nutrition coaching, and you review your progress regularly.

Your first session, step by step:

1. Send us a message via the contact form or call the branch and book a time with a trainer.
2. At the start you and your trainer go through your goal, your lifting experience so far, any injuries and how many days a week you can train.
3. If you like, do the Technogym checkup – an initial analysis that gives you a baseline to measure progress against.
4. After the warm-up your trainer shows you the technique of the basic lifts and finds out which weights you can handle safely.
5. Together you set up a plan – exercises, sets, reps and how you'll add load over time.
6. You agree how often you'll train together and how you'll review your progress.

If you have pain or are recovering from an injury or surgery, consult a doctor or physiotherapist before you start. We are trainers, not doctors – we build our training on their recommendations.

Where to train

The Brno-Nové Sady branch (Fuchsova 28) is built on a strength foundation and technical precision. Technogym and Arsenal Strength machines, Eleiko and Rogue equipment and a functional training zone give you room for your first barbell squat just as much as for demanding strength work. Most of our strength-focused trainers are based here.

Brno-Jaselská (Jaselská 199/16) is a newly opened branch focused above all on quality strength and fitness training. You'll find Technogym and Panatta machines, Eleiko equipment, an exercise studio and an outdoor training area.

We're also opening the Brno-Vídeňská branch soon, focused on strength, performance and HYROX.