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# New to Strength Training? Here's What to Expect at Defiance Never touched a barbell before? Good. That means you haven't picked up bad habits yet. Every member at Defiance started exactly where you are. The guy deadlifting 405 pounds walked in nervous on day one. The woman doing pull-ups couldn't hang from the bar six months ago. Everyone begins somewhere. **Your First Sessions** We start with fundamental movements: squats, hinges, presses, and pulls. You'll learn proper fo

**Why Off-Season Strength Training Matters for Centerville Athletes** The off-season separates athletes who show up ready from those who spend half the season catching up. If your young athlete from Centerville, Kettering, or Dayton plays competitive sports, what they do between seasons directly determines their performance when it counts. General fitness keeps you healthy. Performance training makes you dominant. There's a massive difference. At Defiance Strength & Condition