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What is FORGED Training & Why It Works

In a world flooded with workout fads, gimmicky trends, and inconsistent programs, one training system has emerged at Kingdom FIT with real staying power, real results, and a real impact on our community: FORGED Training. But what exactly is FORGED? What makes it different? And why is it transforming bodies, mindsets, and performance for people of all fitness levels?

In this comprehensive breakdown, we’ll dive deep into the science, structure, and soul of FORGED, exploring how it works, why it works, and why so many people are making it a core part of their fitness journey.

Whether you're new to Kingdom FIT or just curious about what happens in our FORGED sessions, this blog is your all-access pass to understanding one of the most dynamic and results-driven group training programs around.

The Origins of FORGED Training

FORGED wasn’t created as a copycat of another gym trend. It was developed out of a need—a need to build stronger people from the inside out. At Kingdom FIT, we believe fitness isn’t just about aesthetics or calorie burn. It’s about showing up with purpose, sharpening both body and character, and building a community that encourages transformation.

FORGED was born from that belief. It’s a hybrid training model that combines:

  • Strength training through progressive overload

  • Functional conditioning

  • High-intensity metabolic work

  • Core stability and athletic balance

All of this is built into a cohesive, coached program that evolves every week. The goal? To forge strength, resilience, and confidence—not just in the gym, but in every part of life.

What FORGED Training Looks Like

Each FORGED session is a 60-minute class with a carefully crafted flow that balances structure, variety, and intensity. While every coach brings their own style, each workout follows a foundational blueprint that ensures both safety and effectiveness.

1. Warm-Up & Mobility (10-12 minutes)

We open with intentional movement to prep your body and activate key muscle groups. Expect foam rolling, dynamic stretches, band work, and joint priming to prevent injury and enhance performance.

2. Strength Block (20-25 minutes)

This is the heart of the FORGED program. You’ll work through barbell, kettlebell, or dumbbell-based movements using a 2-rep max progression model—meaning your intensity is always tied to your capability. Strength days rotate between upper body, lower body, and total-body focus. You’ll squat, press, hinge, and pull your way to measurable gains.

3. Conditioning (15-20 minutes)

The second half of class turns up the intensity. Here, we incorporate high-intensity intervals, AMRAPs (as many rounds as possible), EMOMs (every minute on the minute), and sprint circuits designed to boost endurance, burn fat, and build grit. It’s functional, full-body, and never boring.

4. Core & Recovery (5-10 minutes)

Every session closes with targeted core work and mobility recovery to reset the body and reduce soreness.

Why It Works: The Science Behind the Sweat

FORGED works because it’s grounded in science-backed principles of training:

1. Progressive Overload

Muscle doesn’t grow from guesswork. Our FORGED strength blocks are built around progressive overload—gradually increasing resistance over time to stimulate adaptation. This approach ensures real strength gains while reducing the risk of injury.

2. Compound Movements

Instead of isolating muscles, FORGED focuses on multi-joint movements that train the body as a unified system. This includes squats, deadlifts, overhead presses, rows, and lunges. These movements recruit more muscle, burn more calories, and create real-world strength.

3. Metabolic Conditioning (MetCon)

Our conditioning blocks push your anaerobic and aerobic thresholds, improving both cardiovascular health and muscular endurance. HIIT-style training has been shown to enhance fat burning, hormone balance, and cognitive clarity.

4. Core Stability and Functional Patterns

Strong cores protect the spine, improve posture, and power every other lift. We include core-focused finishers and integrated movements like loaded carries and anti-rotation drills to keep the body balanced.

5. Periodization

FORGED cycles rotate in 4- to 6-week blocks with varied rep schemes, tempos, and intensities. This structure prevents plateaus and promotes long-term progress.

Who FORGED is For

FORGED is for everyone ready to train like an athlete and work toward mastery. It is the highest-level fitness class offered at Kingdom FIT, and with that comes higher standards, greater accountability, and serious results.

To participate in FORGED, members should be able to perform basic barbell movements with good form. Our strength cycles are based on your 2-rep maxes in foundational compound lifts like squats, deadlifts, overhead presses, and rows. You'll receive a FORGED training notebook to track your loads, reps, and performance across each periodization cycle—helping you visualize your progress week after week.

Whether you're:

  • New to barbell strength training but eager to learn

  • An athlete training for performance

  • Looking to lose fat and build muscle with purpose

  • Rebuilding your fitness with structure

  • Seeking a program with clear progression and coaching

...you’ll find that FORGED meets you where you are, then pushes you to grow.

The workouts are scalable—meaning load, volume, and movement variations can be modified based on your current level without compromising the class intensity or structure.—meaning weight, reps, and volume can be modified to your experience level without sacrificing intensity or safety.

The Community Factor

One of the most powerful elements of FORGED isn’t the programming—it’s the people. The moment you walk into a FORGED session, you’re met with:

  • Encouragement from teammates

  • Real-time coaching from certified trainers

  • Shared goals, sweat, and success stories

You’re not lifting alone. You’re surrounded by others who are forging their strength beside you.

Many of our members say the best part of FORGED is:

  • “The accountability from the group.”

  • “Knowing I’m not the only one working through the hard reps.”

  • “The push I get when I would’ve stopped if I were on my own.”

That’s the power of the FORGED environment—it fuels consistency.

What Results Can You Expect?

Stick with FORGED consistently, and you can expect:

  • Improved Strength: You’ll lift more weight with better form across all major movement patterns.

  • Muscle Definition: Increased muscle tone—especially in the glutes, legs, shoulders, and arms.

  • Fat Loss: High-intensity intervals torch calories and rev your metabolism post-workout.

  • Confidence: Watch your mindset shift as you realize just how capable you are.

  • Better Mobility & Posture: With regular mobility work and smart programming, you’ll move better and feel stronger in daily life.

How to Get Started

If you're ready to experience FORGED for yourself, here’s how:

  • Join us at Kingdom FIT: Our FORGED Group Personal Training sessions run Wednesdays at 5:30 PM, Thursdays at 5:30 PM, and Saturdays at 9:00 AM.

  • Your first class is FREE: Try it risk-free and see how it fits your goals.

  • Talk to a coach: We’re here to answer questions, help with modifications, and make sure you feel welcome.

Final Word: Strength With Purpose

FORGED isn’t about chasing aesthetics. It’s about becoming who you were meant to be.

It’s about:

  • Showing up on the hard days

  • Getting stronger rep by rep

  • Supporting others in the process

  • Building a body and mindset that can handle life’s real challenges

So if you’re looking for a program that’s structured, powerful, uplifting, and designed to deliver real results—FORGED is waiting for you.

We’re not just training bodies. We’re training warriors. We’re building confidence. We’re building leaders.

We are Kingdom FIT—and this is FORGED.

Sign up today at KINGDOMFITHARRISBURG.com or call 717-379-7753 for your free trial.



 
 
 

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