This Isn't a Workout.
It's a Standard.
Steve Lopes has spent his life coaching athletes — practical, intense, and completely out of patience for shortcuts. If you want somebody to count your reps and hand you a towel, hire a trainer. If you want to be rebuilt for the sport you actually play, you're in the right room.
Practical. Intense. All the way in.
The Coach
Steve Lopes
Steve doesn't give motivational speeches. He gives corrections, repetition, and a standard you can't argue your way out of.
His coaching comes out of the old school — the gym, the field, the bar, and the same handful of fundamentals drilled until they're automatic. He'll tell you the truth about where you are on day one, and he'll hold you to it every session after. What he won't do is pretend an hour is a transformation, or sell you a program you didn't earn.
He trains teenagers, mothers, executives, weekend athletes, and competitors coming back from injury — and he conditions every one of them for the sport they actually play, coached the same way: like they're capable of more than they showed up believing.
No hype. No shortcuts. No excuses.
The Lopes Standard
Four rules.
No exceptions.
01
Show up on time.
Lateness is a character problem, not a scheduling one. The room starts when it starts.
02
Learn the movement before you load it.
Nobody touches a heavy bar until they can move their own bodyweight properly. Ego is what gets people hurt.
03
You don't get to quit mid-set.
You get to rest. You get to breathe. You don't get to walk away. That's the whole lesson.
04
The work is the work.
No gimmicks, no trends, no six-week miracles. Consistent, honest, brutal training — and it never stops working.
The Work
Seven ways to train.
One standard.
Sport Conditioning · The Steel Room
The Steel Room.
Conditioning, done properly.
Real conditioning taught the way it should be — movement first, then strength, then speed, and only then the load. No mirrors, no choreography, no class pretending to be training.
A Session
Blocks, not minutes.
The Steel Room · Group Training
Small groups.
Full attention.
The Steel Room runs four people to a class — never more. That's how many Steve can watch, correct, and hold to the same standard as his private clients. You can join a group at any point in its six weeks, and if it's full you go on the waiting list: the moment someone graduates, the next person in line takes the spot.
- Strength, speed, and conditioning in one session
- Small groups — never a crowded class
- Teen, adult, and women's groups
- Team, school, and corporate sessions available
Who's in the room
- The complete beginner who's never trained with a coach
- The former athlete who wants the sharpness back
- The teenager who needs somewhere to put the energy
- The professional who wants one hour that's actually hard
- The woman who's done with the pink dumbbell aisle
- The athlete training for the sport they actually play
Six-week groups
Four people to a class.
Join at any time.
Every group is capped at four so nobody disappears into the back row. Sign up whenever you like — and if the class is full, request the waiting list. When someone graduates, the next person in line takes the spot.
Pay in cash and take 20% off any service at the practice — chiropractic, acupuncture, and training alike, for every member. The online All-In Core Challenge is the one exception.
4 spots per class
6 Week Golf Swing Unlocking
Rotational strength and mobility built around your swing — hips and mid-back freed so you turn through the ball instead of into your low back.
$1,200
$960 cash · 20% off
4 spots per class
6 Week Postpartum Recovery
Deep core and pelvic floor first, then strength. Starts when your doctor releases you to work out.
$950
$760 cash · 20% off
4 spots per class
6 Week Weight Loss
Training and accountability built on energy balance — what you take in against what you burn, measured weekly and adjusted on results.
$750
$600 cash · 20% off
4 spots per class
6 Week Youth Athlete Strength
Age-appropriate strength, posture, and conditioning for teens — technique first, load later, built around growing bodies.
$550
$440 cash · 20% off
4 spots per class
6 Week Boxing Conditioning
Rounds, footwork, and honest conditioning in the Steel Room — power earned through repetition, not taught in a lecture.
$700
$560 cash · 20% off
4 spots per class
6 Week Corrective Rebuild
For the body that's been compensating for years — movement screening, corrective work, and strength so the correction actually holds.
$900
$720 cash · 20% off
The Programs
Built for a body,
not for a crowd.
Three programs that do the work most trainers skip — teenagers, broken-down bodies, and the camera. Each one starts with an assessment, and none of them are templates.
Youth
Teen Strength & Confidence
For the kid who needs a coach, not a babysitter.
Who it's for
- Teens 13–18 who want to get stronger the right way
- Student athletes in a long off-season
- Kids who've been told they're too small, too slow, or too soft
- Teens who need one adult in their life who won't flatter them
What's in it
- A movement screen before a single weight is touched
- Technique taught first — load comes later, always
- Strength, posture, and conditioning built around growing bodies
- Direct feedback and a standard they can measure themselves against
Stronger, straighter, and noticeably harder to knock off balance — physically and otherwise.
Rebuild
Corrective Training
For the body that's been compensating for years.
Who it's for
- Anyone whose back, shoulder, or knee has quietly given up
- Desk workers who've spent a decade folded into a chair
- Athletes coming back from an injury that never fully resolved
- People who've been told to "just be careful" and nothing else
What's in it
- A full movement assessment — what actually moves, and what only appears to
- Corrective work on the patterns underneath the pain
- Progressive strength so the correction actually holds
- Coordination with Dr. Hartter's chiropractic care in the same building
A body that stops borrowing from one joint to pay another — and a plan for keeping it that way.
The Camera
Fitness Modeling Prep
For the stage, the shoot, the camera.
Who it's for
- Aspiring fitness models preparing for a first shoot
- Competitors prepping for a stage date
- Anyone whose training has to show up in a photograph
What's in it
- Physique programming built to a date, not a vague goal
- Posing, presentation, and the details nobody else teaches
- Conditioning and recovery managed together, not sacrificed for each other
- A blunt read on where you actually stand against the standard
A physique that holds up in person, under lights, and on camera.
Online Courses
Train with Steve from anywhere.
The same standard, packaged for the people who can't get to Rochester. Self-paced courses with the fundamentals broken down properly — technique, programming, and the parts of coaching that usually get skipped.
Conditioning Fundamentals
Position, footwork, and the base movements — taught in the order Steve teaches them.
Strength From Zero
For the beginner who wants a real program instead of a random workout.
Teen Training at Home
Age-appropriate strength and posture work a parent can supervise.
The Corrective Basics
The movement patterns underneath most nagging pain, and how to train them.
Courses are being filmed in the Steel Room. Ask the office about early access.
Ask About AccessRates
The price is the standard.
One-on-One
The full hour. Assessment, programming, and coaching — every session.
One-on-One
For the tight schedule and the focused goal. Half the clock, none of the standard lost.
Group Training
The Steel Room. Small-group sessions with the same eyes on you.
Every first session starts with an assessment. Steve doesn't program blind — and he doesn't sell packages you haven't earned.
Who Trains Here
The room doesn't care who you were yesterday.
Questions
Straight answers.
Do I have to be in shape to start?+
No — that's backwards. You start so you can get in shape. Steve assesses where you actually are, then builds from there.
What happens in the first session?+
An assessment and an honest conversation. Steve watches you move, asks what hurts and what you want, and tells you the truth about both.
Is strength training safe for my teenager?+
Yes, when it's coached properly. Teens are taught movement and technique long before load, and every program is built around growing bodies.
Does the chiropractic care tie in?+
Constantly. Dr. Hartter is in the same building — alignment and training reinforce each other instead of working against each other.
Do you train women?+
Yes. Steve coaches women for strength, sport conditioning, and stage prep. The standard is identical.
How do I book?+
Fill out the inquiry form and Steve's team will reach out to set up your first session. Bring water, wear something you can move in, and leave the excuses at the door.
I've never trained like this before. Is that a problem?+
It's the best place to start. Every athlete in this room began with the basics. Steve teaches from zero, and he teaches it properly.
Do I need my own equipment?+
Not to start. Bring your own once you know you're staying — and ask Steve before you buy. He'll tell you what's actually worth the money.
Is this a class or real training?+
Real training. Conditioning built around your sport, your body, and what it actually has to do. It'll get you in shape, but that's a side effect, not the product.
Can my teenager join the group?+
Yes. There are teen groups, and they're coached the same way as the adult sessions — with age-appropriate strength work and technique before load.
How big are the groups?+
Small on purpose. If everyone can't be watched, the group is too big — and Steve won't run it that way.
Do you take team or school groups?+
Yes. Off-season blocks for teams and schools are available. Call the office and ask about scheduling.
How old does my teenager need to be?+
The teen program starts at thirteen. Younger athletes are handled case by case — call the office and Steve will tell you honestly whether it's the right fit.
Does my teen need to be an athlete already?+
No. Most of them aren't. The program is built for the kid who needs to get stronger, stand straighter, and learn what their body can actually do.
Can corrective training work alongside chiropractic care?+
That's the whole point. Dr. Hartter is in the same building, so alignment work and strength work reinforce each other instead of undoing each other.
Do you actually teach posing for modeling?+
Yes. Physique is half of it. Posing, presentation, and how you carry yourself under lights is the other half, and it's taught, not assumed.
When do the online courses launch?+
They're being filmed in the Steel Room now. Ask the office about early access and you'll be in the first group through.
Inquire with Coach Lopes
No online booking. Just fill this out.
Tell us what you're after and how to reach you. Steve's team will follow up to set up your first session.
Ready to start? Inquire about training with Coach Lopes.
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