Strength Training

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Whether you are exercising on your own, with a trainer, or with your family, Dakotah! Sport and Fitness has the strength equipment to fit your needs. We offer Cybex fixed weight, Freemotion Fitness mixed weight, and a wide range of free weights to help you build muscle, increase your metabolism, and meet your fitness goals.

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As we age, strength training becomes a necessary part of our fitness routine. For every decade after the age of 25, women can lose up to five pounds of muscle and men can lose up to seven. With the muscle loss, we can replace that loss with almost 10 pounds of fat! The weight gain over the years can really add up and the loss of strength can affect your quality of life.

Keeping yourself strong as you age has numerous benefits including maintaining weight, improving proprioception, improving quality of life, reducing the downtime from injury and reducing bone loss. Adding strength training to you fitness plan does not have to take up a lot of time. A full body strength workout can be completed in 20 minutes and would need to be performed 2-3 times a week.

Luckily for DSF members, we have some options to get you started on your strength training routine. All members are eligible for a free Fitness Assessment and Orientation. During this 60 minute session, you will complete a fitness assessment that will test your strength, flexibility and cardiovascular fitness. The last 30 minutes of the session, a personal trainer will show you the strength and cardiovascular equipment. After your appointment, you will have a general strength training program to get you started. Another strength training option is our circuit room. The circuit room consists of ten pieces of strength equipment for a total body workout. You will perform 60 seconds of work with a 20 second break to transition to the next piece of equipment.


It is never too late to start your strength training program.

Contact the Dakotah! Sport & Fitness desk to schedule your free appointment at 952-496-6874.


  • Please be courteous at all times.
  • Rack all weights after each use.
  • Strip all bars down to zero weight after use.
  • If dumbbells or weight plates appear loose or cracked, please report the item to the staff immediately.
  • Use a spotter when attempting maximum weight.
  • Collars and clips are to be used for "free bar" lifting.
  • Absolutely no members under the age of 16 and non-members under the age of 18 are allowed in the free weight area.

Junior Member Policy for the Strength Training Area

For safety reasons, Junior member must be 16 years of age and proficient at using the fitness equipment to be permitted in the fitness areas including, but not limited to:

  • the cardio room
  • fixed weight floor
  • stretching area
  • second floor workout area

Junior members ages 11-15 who wish to use the fitness areas listed must annually schedule and attend a free fitness center orientation with one of our personal trainers.

After receiving a Junior member fitness center orientation, Juniors ages 11-15 must check-in and receive a workout badge prior to using the fitness equipment. Any Junior member that appears to be under the age of 20 using the fitness floor will be approached by a fitness staff member to ensure safety.

Junior members under the age of 11 and non-members under the age of 18 are not allowed in the fitness areas under any circumstances.

Dakotah! Sport and Fitness offers a second floor workout area for parents who wish to work out at Dakotah! Please note that children must be restrained in a car seat or stroller during workouts in the second floor area. No exceptions.

For more information on any of the Junior member fitness floor policies, please see a fitness desk attendant or call (952) 496-6874.

2100 TRAIL OF DREAMS, PRIOR LAKE, MN 55372 • 952.445.9400
MONDAY - FRIDAY: 5 AM TO 10 PM • SATURDAY - SUNDAY: 6 AM TO 10 PM