Our workouts that work

At Curves, we focus on both high and low intensity activities.

Our equipment is based on the use of hydraulic resistance. This unique feature makes it possible to perform strength and cardiovascular training at the same time. By working muscle groups that oppose each other, you work muscles symmetrically or in balance. This aligns the muscular skeletal system to improve functional posture and movement.

Shoulder Press/Lat Pull

Help prevent slouching when sitting and standing by sculpting your shoulders with these two machines. You’ll find it much easier to sit up straight and stand tall with excellent posture.

Chest/Back & Pec Dec

A great way to alleviate back pain is with strong chest and back muscles. Regular aerobic and strengthening exercises can reduce weight, strengthen muscular support and increase flexibility.


With strong arms comes independence and the ability to handle greater physical feats. You’ll be better able to carry a heavier load and even give a heartier hug with stronger toned arms.


The machines you’ll learn to love; these exercises build powerful glutes, hamstrings, and quads – key muscles for walking, running, getting up out of a chair and every movement that involves your lower body.

Leg Extension/Leg Curl & Leg press

Strong legs play a key role in balance; they propel you forward, backward, and sideways when you run, walk, hop, jump and play sports.

Ab/Back & Oblique

your core; the center of body movement. Whether you bend forward or backward,
or rotate left or right, a strong core is essential to maintain fluid motion.

What strength training can do for you

Strong muscles provide the support for bones and joints that keep your body stable and working properly.

Doing strength training as you lose weight, your body will prioritize and protect muscle tissue and tend to burn more body fat for energy. When you are trying to lose weight and keep it off, it is critical that you do all that you can to burn primarily body fat and preserve muscle mass. Check out all the ways your life may be improved through strength training at Curves.

Weight Control

Strength training can provide up to a 15% increase in metabolic rate, which supports more consistent weight loss and is essential to long term weight control.

 High Cholesterol

High-density lipoprotein (HDL) is the good cholesterol, which removes harmful bad cholesterol from the bloodstream. Exercise, like the workout you get at Curves, is one of the few ways to help elevate your HDL levels.


Decreasing hypertension is extremely important and healthy habits like maintaining a healthy weight, increasing physical activity, and eating a healthy diet moderately low in sodium can make a difference.

Diabetes Prevention

Research shows type 2 diabetes can be prevented or delayed by making key lifestyle changes – healthy eating, a 5 to 10 % weight loss and 150 minutes of moderate physical activity per week. The strength training and cardio you get from a Curves workout, along with a healthy diet and moderate weight loss, can help reduce your risk.


There are many factors, which can help in the prevention of cancer. One of the most important is a healthy lifestyle. A few lifestyle choices you can make are reaching a healthy body weight, eating a healthy diet and being physically active on a regular basis including strength training and cardio, avoiding tobacco and using appropriate sun protection.


To prevent osteoporosis, engage in regular strength training exercises, take your daily recommended amounts of calcium and vitamin D, and avoid smoking and excessive alcohol consumption.

Managing Pain

Regular exercising helps you to strengthen and balance the muscles that surround the key joints in the body. You are likely to take pressure off the joints and add mobility and support while decreasing the amount of wear and tear on those joints.

Immune System

Moderate exercise has been shown to bolster the function of certain components of the human immune system – such as natural killer cells, circulating T- and B-lymphocytes, and cells of the monocytemacrophage system – thereby possibly decreasing the incidence of some infections. The brief increase in body temperature during and directly following exercise may prevent bacteria from growing and also may help the body fight infection.

Blood Circulation

Good blood circulation is essential to maintaining a healthy body. Blood is responsible for transporting required nutrients and substances to all organs, cells, bones and muscles. Regular strength training and cardio exercise can play a significant role in good blood circulation.


Regular strength training and cardio exercise can serve as a distraction to your worries, allowing you to break out of the cycle of negative thoughts that feed anxiety, depression and other mental and emotional problems.


Strength training provides similar improvements in depression as anti-depressant medications. Currently, it is not known if this is because people feel better when they are stronger of if strength training produces a helpful biochemical change in the brain. It is most likely a combination of the two.

Sleep Deprivation/Insomnia

People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer.

Perks of working out at Curves

It’s not just about getting physically stronger.

The coaches, owners, and members of Curves are sure to support you both on and off the circuit.

For over 20 years, our members have benefited from the support of a Curves coach. Your coach is committed to help you gain strength, teach proper form and challenge you in new and different ways.

For over 20 years, our members have benefited from the support of a Curves Coach. Your coach is committed to help you gain strength, teach proper form and challenge you in new and different ways. Your coach will observe your movement and make adjustments, which may seem minor, but can have major impact on your results. With correct form, understanding how the machines work, and what muscles you’re using, you’ll feel and see great results!

Having a coach can have a profound impact on a person’s results because a coach helps a person do the things necessary to achieve their goals that they otherwise wouldn’t want to or be willing to do. Each month, your coach will provide you with a coaching session. During your monthly coaching session, you will discuss everything from achievable goals, anticipated results and necessary changes for optimum success. Your coach will help motivate you to uphold your workout habit to continue seeing noticeable results.

Talk with your coach about what’s really getting in your way. Let your coach help you make a plan to work through any barriers so you prioritize your health.

Working out with a friend ensures you show up for each and every workout date. Keep each other on track by planning and keeping your workout commitments together!

Whether on the machines or outside of your club, the Curves women are known for supporting each other and causes in the community.

myths busted about strength training

Fact – Our strength training promotes the building of lean muscle; giving you a toned and firm appearance.

There are many myths that surround strength training and weight loss. Our mission at Curves is to educate women on the facts of strength training and healthy living.

Fact: Fat and muscle are distinct tissues. Fat will always be fat, but you can shrink the fat pockets while at the same time you can build on the muscle you already have to make a sleeker, more toned, and sexier you!

Fact: The only true part of this is that perfection itself is a myth. Fitness is about progress, not perfection. Every small change you make while strength training at Curves is taking you in the direction you want to go.

Fact: Your new normal starts on day one. For every kilogram you lose and increase in strength you gain, you are learning how to maintain your “after” from the beginning because you are creating new habits for life. This is your new “normal” and there’s no going back!

Fact: You’re learning to gain strength in the real world, not in a perfect one. Slipups are a normal part of the learning process. It’s what you do next that counts. Work with your coach to set up a schedule you can follow and get back in the gym. Your body and mind will thank you.

Fact: Wrong! It’s important to eat to fuel your body for daily living and your next workout. Eating the right amount of proteins, fats, and carbs will keep your energy up, help you build strength more efficiently and be stronger inside and out.

Fact: Age is just a number and Curve is designed for everyone. By following our program, moving more each day, and toning your muscles, you have the ability to gain strength and confidence. The amount of muscle you gain will vary depending on each individual person, but you can do this!

Fact: Not so fast – the way you will bulk up is if you lift some serious weights with few repetitions and are genetically predisposed to have greater muscle mass. Strength training with lighter weights and more repetitions will define and tone your body overall.

Fact: Spot reducing is a myth; spot toning isn’t. Cardio activities such as biking, running, and using the Curves machines help burn overall body fat. Resistance activities like those on the Curves machines or even a lunge can tone and improve the look of individual muscles, such as those in the thighs – so squat it out!

Fact: Unfortunately, this is another place where more is not necessarily better. When you strength train, tiny micro tears occur in the muscly. The rest day (or consecutive day) is when those tears heal, and the strength grows. So, take a day off or kick up your cardio in between your strength training days for best results.

Fact: While moving slowly in a traditional gym is necessary, at Curves moving fast will lead to great success. Our program uses hydraulic resistance to achieve optimum strength results so the faster you move, the more resistance you will get. This means greater strength gains, larger muscles, and a faster metabolism.