Build strength with full body training in Amsterdam

Want to get stronger, improve your fitness and feel more confident using weights, but not sure where to start?

Our strength training in Amsterdam is designed to make strength training accessible. You don’t need previous experience or need to already be fit. You simply start at your own level and build from there.

Full body strength training in a small group

Each class is a 60-minute full body workout in a small group of no more than six participants.

The training is set up as a circuit with six different stations. During the workout, you’ll train all the major muscle groups, including your legs, glutes, back, chest, shoulders, arms and core.

We use a variety of equipment, including:

• Dumbbells
• Kettlebells
• TRX suspension trainers
• Resistance bands
• Steps
• Bodyweight exercises

The exercises vary, but the goal stays the same: developing a stronger and more capable body.

Strength training for beginners

Walking into a gym and picking up weights can feel intimidating when you have little or no strength-training experience.

That’s why our classes are beginner-friendly.

Instead of expecting you to keep up with everyone else, exercises can be adapted to your current ability. You learn the basic movement patterns first and gradually increase the resistance as you become stronger and more confident.

Good technique comes before lifting heavier weights.

What does a class look like?

Every class follows a clear structure.

We start with a 15-minute full body warm-up to gradually raise your heart rate, mobilise the joints and prepare the movement patterns you’ll use during the workout.

The main part of the class consists of six strength stations. With a maximum of six participants, everyone has their own station before rotating to the next exercise.

You’ll work on movements such as squatting, pushing, pulling, hinging, stepping and core stability. Together, these create a balanced full body strength workout.

We finish with a 10-minute cool-down to gradually lower the intensity and give your body time to transition out of the workout.

Why train in a small group?

A small group combines the energy of training together with more individual attention than you would normally receive in a large fitness class.

With a maximum of six people, the trainer can watch your technique, help you choose an appropriate weight and modify an exercise when necessary.

You still train together, but you don’t all have to train at exactly the same level.

That makes small group strength training particularly suitable if you are new to resistance training or returning to exercise after a longer break.

You don’t have to be Strong to start strength training

One of the biggest misconceptions about strength training is that you need to be strong before you begin.

You don’t. Strength is what you develop through training.

You might start with bodyweight, a resistance band or a light dumbbell. As movements become more familiar and your technique improves, resistance can gradually increase.

Progress doesn’t mean competing with the person next to you. It means being able to do something today that was difficult for you before.

More than just lifting weights

Strength training can help you build muscle strength, but its benefits extend beyond the workout i

From 18 to 27 September 2026, people living in Amsterdam can join the Amsterdamse Sport- en Beweegweek for free. This event gives people the chance to try many different sports and activities across the city.

The event is all about enjoying exercise and being active together. It focuses on fun, health, and meeting other people. Everyone is welcome to join the free activities. There is something for everyone, from gentle exercise to more intensive sports, in every part of Amsterdam. Come and find an activity that suits you.

Experience the Benefits

Taking part in sports and activities is good for your body and mind. Being active can improve your health, fitness, and strength. It can also help you feel happier, improve your focus, and reduce stress. Besides that, it helps you meet new people and build friendships.

That is why being active is so important. About half of the people in Amsterdam do not get enough physical activity. The Amsterdamse Sport- en Beweegweek shows that being active can be fun, easy, and possible for everyone.

Amsterdam as a City of Sport and Activity

Amsterdam wants to create a healthy, welcoming, and safe environment where everyone can take part in sports and physical activities. Activities should be available and affordable for all residents.

This is a great chance to discover activities near you and get ideas to become more active.

Discover Local Sports and Activities

Now is the perfect time to try out a class at our gym,

Visit https://amsterdambeweegt.nl/club-detail?id=01074aa1-31bc-477c-91c1-9ace9976f94c

Amsterdam Moves. Join the Movement!

Come along, try something new, and discover how physical activity can benefit you.

Bodyweight training in Amsterdam is about more than fitness.
At The JYM Movement, people train together to build strength, confidence and connection.

Many people think training is something you do alone. However, working out together often leads to better results. In fact, support and community can make training more enjoyable and easier to maintain.

That is why bodyweight training in Amsterdam is becoming more popular. People want more than just a workout. They also want connection, encouragement and personal growth.

Why bodyweight training in Amsterdam works so well

Bodyweight training uses your own body as resistance. Because of this, it helps improve strength, balance and control in a natural way.

In addition, bodyweight training is suitable for many fitness levels. Beginners can start with simple movements. Meanwhile, advanced athletes can continue to challenge themselves.

Bodyweight training can help improve:

• Strength
• Mobility
• Coordination
• Stability
• Endurance
• Body control

Furthermore, this style of training supports movement in daily life. As a result, many people feel stronger both inside and outside the gym.

Working out together keeps you motivated

Training alone can feel difficult sometimes. For example, it is easier to skip a workout when nobody expects you to show up.

However, group training creates accountability. When people train together, they often stay more consistent. In addition, encouragement from others can help people push through challenges.

A simple “you got this” can change someone’s whole session.

At The JYM Movement, members support each other during every workout. Therefore, training feels less intimidating and more motivating.

Bodyweight training in Amsterdam builds confidence

Many people start training because they want to become fitter. Over time, something else often changes too: confidence.

Learning new movements helps people trust their body more. In addition, overcoming physical challenges can improve mental resilience.

For example, someone may arrive feeling nervous during their first class. However, after a few weeks of consistent training and support, they often feel stronger and more confident.

That is the power of training together.

Support creates a better training environment

Some gyms focus heavily on competition and ego. As a result, people may feel pressure to perform perfectly.

However, a supportive training environment feels different.

People learn faster when they feel safe to try, fail and improve. In addition, support helps reduce stress and builds a stronger sense of community.

At The JYM Movement, the focus is on progress, respect and helping each other grow stronger.

Looking for bodyweight training in Amsterdam?

If you are looking for bodyweight training in Amsterdam, The JYM Movement offers small group training with personal attention and a supportive atmosphere.

Whether you are new to fitness or already experienced, training together can help you stay motivated, improve faster and enjoy the process more.

Because real strength grows stronger together.

Amsterdam Sports and Exercise Week 2025: we’re participating!

From September 19th to 28th, the city of Amsterdam will be focusing on sports and exercise.

During this week, sports clubs, healthcare institutions, and (sports) schools will open their doors. You can also participate in (accessible) sports activities with us. Whether you’re a beginner, have been exercising for a while, or want to try something new: now’s the time!
View our program here .

So tell your family and friends if they want try out, this is the perfect opportunity!

Amsterdamse Sport- en Beweegweek 2025: wij doen mee!

Van 19 t/m 28 september staat de gemeente Amsterdam in het teken van sport en bewegen.
In deze week openen sportclubs, zorginstellingen en (sport)scholen hun deuren. Ook bij ons
kun je meedoen aan (laagdrempelige) sportactiviteiten. Of je nu beginner bent, al langer
sport of iets nieuws wilt proberen: dit is het moment!
Bekijk ons programma hier .

Vertel het je familie en vrienden als ze het ook eens willen proberen, dit is de perfecte kans!

If you train in martial arts, you already know that strength, speed, and stamina are crucial.
But what about mobility and control?
What if you could move more fluidly, strike more powerfully, and recover faster. All without picking up a single weight? That’s where ZUU Fitness comes in.

ZUU fitness is not just another fitness trend.

It’s a revolutionary training method that combines mobility training and bodyweight exercises into one high-intensity workout. The JYM Movement specifically incorporate this fitness method to enhance your performance as a martial artist. Whether you’re into boxing, kickboxing, BJJ, MMA, or traditional martial arts, ZUU Fitness can unlock new levels of movement, power, and resilience.

In this article, we’ll break down what ZUU Fitness is, why it’s perfect for martial artists, and how you can start incorporating it into your training today.

What is ZUU Fitness?

ZUU Fitness was developed in Australia by Nathan Helberg, initially used by elite military units and professional athletes. It’s a form of High-Intensity Interval Training (HIIT) that emphasizes mobility, flexibility, and raw bodyweight strength. All in one session.

What sets ZUU Fitness apart from conventional workouts?

• No Equipment: You use your own body weight as resistance.
• Joint-Friendly: Movements open up the joints and tendons, improving overall mobility.
• Functional Patterns: Exercises mimic primal movements like crawling, squatting, and lunging.
• Mental Toughness: The sessions are intense, challenging both your body and your willpower.

Think of ZUU Fitness as the missing link between strength and fluidity. Two essential qualities in martial arts.

Why martial artists need mobility training

Mobility is your ability to move freely through your full range of motion, not just flexibility, but active control over your movements. It’s one thing to kick high; it’s another to do it with balance, speed, and no risk of injury.Most martial artists spend hours perfecting technique, sparring, and conditioning. But neglect mobility. That’s a problem.Without proper mobility:

• Your punches and kicks lose range and power.
• Your joints become stiff and prone to injury.
• Recovery takes longer, and fatigue sets in faster.
• You’re more likely to plateau in performance.

ZUU fitness fixes that by prioritizing dynamic mobility exercises from the very first minute. You’ll be moving through low stances, crawling patterns, and rotational sequences that open up the hips, shoulders, spine, and ankles. All the major problem areas for martial artists.

Bodyweight training that transfers to the mat

Traditional strength training is great for raw power, but it often lacks transferability to the mat or ring. ZUU Fitness’s approach is different: it builds functional strength with natural movement patterns.

• Bear crawls (for core stability and shoulder endurance)
• Gorillas (for hip opening and dynamic coordination)
• Frogs (for explosive leg strength)
• Push-up variations (for upper body strength and joint control)

These movements are done in high repetition and often flow into each other. Mimicking the unpredictable, full-body demands of martial arts sparring or competition. The result? You get stronger where it counts.ZUU doesn’t just work your muscles. It rewires your movement.

Benefits of ZUU Fitness martial artists

Let’s look at the direct benefits ZUU Fitness provides for martial artists of all disciplines:

1. Injury prevention

By improving joint mobility and tendon resilience, ZUU Fitness reduces your risk of common martial arts injuries like:

• Tweaked knees
• Tight hips
• Shoulder impingements
• Lower back strain

2. Improved recovery

ZUU Fitness enhances blood flow, oxygenation, and flexibility. Helping you bounce back faster between training sessions.

3. Increased functional strength

You’ll build strength that translates into stronger clinches, takedowns, and strikes. Without bulking up unnecessarily.

4. Explosive conditioning

Because ZUU Fitness is structured as a HIIT workout, it trains your anaerobic and aerobic systems simultaneously. Think: short bursts of animal-style movement followed by brief recovery periods. Exactly like a real fight.

5. Mental toughness

The workouts are deliberately intense. You’ll be challenged physically and mentally, simulating the grit and focus required during a sparring match or a tough belt test.

How ZUU Fitness complements your martial arts practice

If you already train 2–3 times a week in martial arts, you don’t need to replace your routine. Instead, ZUU Fitness can be added as:

• A warm-up or cool-down to improve joint prep and recovery
• A standalone session for strength and mobility on off-days
• A group class to build team conditioning and camaraderie

A 30–45 minute ZUU Fitness session 1–2 times per week is enough to see massive improvements in how you move, feel, and perform. Both in training and in life.

Ready to train smarter? Join Our ZUU Fitness trainings

If you want to move better, fight better, and feel better — ZUU Fitness is the missing link in your training. We offer weekly ZUU Fitness trainimgs at our martial arts gym, specially tailored to support fighters, beginners, and movement enthusiasts alike.

👉 Whether you’re looking to prevent injuries, improve mobility, or gain real-world strength without the gym machines. This is your next step.

✅ No experience needed

✅ All fitness levels welcome

✅ Taught by certified ZUU Fitness instructors

Final thoughts

Your body is your greatest weapon. And it deserves training that supports every joint, every muscle, and every movement. With ZUU Fitness, you’re not just working out. You’re developing mobility, power, and control. All with nothing but your bodyweight. So whether you’re a striker, grappler, or just someone who wants to move like an athlete, now’s the time to step up your game.

Train smart. Move better. Fight stronger.

Looking to take your martial arts performance to the next level? Your body is your most powerful weapon. And it all starts with a strong core, mobility, and endurance. At our martial arts gym, we’re excited to introduce a dynamic new workout session led by trainer Jimmy, designed to push your limits and build real functional strength. This isn’t your average fitness class. It’s high-intensity, bodyweight-only training. Crafted for martial artists, athletes, and anyone ready to level up.

Almost everyday, check our schedule.

Why bodyweight training?

Bodyweight exercises are more than just convenient—they’re brutally effective. You use your own weight as resistance, which mimics real-life movements and combat scenarios. This helps develop control, coordination, and explosive power—essentials for striking, grappling, and defensive work.

Trainer Jimmy’s sessions focus on:

• Core Endurance: A strong core is your power center. Expect planks, leg raises, mountain climbers, and dynamic movements that challenge your stability and stamina.
  
• Strength Training: Using only your bodyweight, you’ll perform variations of push-ups, squats, lunges, and holds. These exercises will build lean muscle, improve posture, and give you better control during sparring or rolling.
  

Mobility Work: Tight hips and shoulders can limit your range and leave you vulnerable to injury. Trainer Jimmy integrates mobility drills that enhance flexibility, joint health, and functional movement.

What to expect

This is not a chill session—it’s a grind. Be ready to sweat, breathe hard, and push through fatigue. But the results? Increased endurance, a rock-solid core, and the kind of strength that actually transfers to your martial arts game.

Who is it for?

• Martial artists looking to boost their performance
  
• Beginners who want to build a solid foundation
  
• Fitness enthusiasts who crave a bodyweight challenge
  
• Anyone who wants to train like a fighter—without needing equipment

Train smart. Train hard.

Trainer Jimmy brings not only experience but serious energy. His coaching style is motivational, hands-on, and focused on helping you achieve progress every single session.

It’s time to ditch excuses and show up for yourself.

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Ready to train like a fighter? Join Trainer Jimmy’s bodyweight strength and mobility called Core & Strength this week and feel the difference. Sign up for a try out now and become the strongest version of YOU.