Personal Training in Allentown, PA


Personal Training

At F13 Athletics, our coaches offer a wide variety of individualized and small group personal training. 

Working one-on-one with a coach is a great choice when addressing things about your health and fitness that are unique and personal. Working in a semi-private group or pair is great for those who prefer a smaller group setting, or want to work out with a friend, family member, or others who have similar goals or starting points.

No matter which program you choose, your trainer will design a program specifically targeted at optimizing your strengths and improving your weaknesses. We specialize in Weight Loss, Strength & Conditioning, Functional Fitness Training, Kettlebells, Sport-Specific Training, Mobility, and Nutritional Counseling, and more to help you achieve your goals.

Group Classes

We have 8 Classes Mon – Friday as well as Saturday and Sunday morning classes. Our Classes use our in house Strength Focused Conditioning Program approach based on the 4 S’s; Strength, Stability, Skill, and Sweat.


1.the quality or state of being physically strong.
2.the capacity of an object or substance to withstand great force or pressure.

Physical strength is one of the cornerstones of long-term health and wellness. The strength to sit and stand with ease. The strength picks up laundry and carries it up a flight of stairs. The strength to pick up your child. The strength to live a happy, active lifestyle.

Improving and increasing Physical Strength is one of 4 cornerstones at F13 Performance. We focus on building strength with planned strength resistance cycles, bodyweight movements and odd objects. We will use our own body weight, barbells, dumbbells, kettlebells, sandbags, ropes, and anything else we can get our hands on to build strength so we can excel in everyday activities. You should feel strong in life!


1. the state of being stable.
What does stability mean for my physical health and wellness? EVERYTHING! If you are not stable enough to support your own bodyweight you just fall over. How about supporting your body weight while walking up steps, or going down a hill?

We work on stability by strengthening core muscle groups. What’s that? The muscle groups from your knees to your shoulders is referred to as your core. We do isometric holds, lateral movements, twisting motions, and contractions with and without resistance to build these muscle groups. These are the essential muscle groups for a functional lifestyle. You cannot improve these by doing cardio, laying on a bench, or sitting on a machine. They aren’t the “sexy” muscle or exercises but they are more important than anything else you do!


the ability to do something well; expertise.
a particular ability.

The learning and refinement of skills and movements are essential to efficient and injury-free training. A skill should be refined and perfected on a daily basis. You can always improve and become more efficient in movement.
Our skill portion of training is used to focus on learning and refining barbell Olympic style lifts and advanced bodyweight movements. We all start somewhere and we can all always improve this portion of our programming breaks movements downs and builds on progressions so we can become more efficient in how we move under intensity and load.


moisture exuded through the pores of the skin, typically in profuse quantities as a reaction to heat, physical exertion, fever, or fear.

Ahhh, the fun part! SWEAT! What everyone thinks about when they think physical fitness. Sweat equity! Did you Sweat enough, did you work hard enough?

Our Sweat portion of our programming, like everything else is carefully built and planned in house by our expert trainers. This is not random movements thrown together hoping to make you struggle. This is a carefully programmed Metabolic Conditioning protocol with specific goals and energy systems in mind. Purpose and planning are what makes what we do unique and separates us from most other facilities. You can always ask what the goal or purpose of a workout is at F13 Performance and there’s a carefully thought out plan and answer. We plan progressions throughout the week, month, year so the programming evolves as you evolve as. These workouts can be modified to fit any fitness level or ability.

Stabilization comes first; followed by strength, flexibility, stamina, endurance, power, speed, agility, balance, coordination, and accuracy. The movements and exercises we use combine bodyweight calisthenics with weightlifting, gymnastics, and cardiovascular exercise. The movements that we teach are functional (mimic movements in real life and sports), and our workouts are fun (once you’re finished) and varied so that your body always has a reason to make an adaptation.

From losing weight to peak performance, what you eat is responsible for a significant portion of your results in your health and fitness training. We’ll work with you on developing a unique nutrition program that actually works with your life with an emphasis on areas like eating habits, food choices, shopping, planning and preparation, snacks, and eating out.

Maybe you’ve spent years focused on your career and work, and neglected your health and body. Maybe you’ve had a nagging injury that has kept you from doing the things you really want to do. It’s time for a change! This is a gradual and systematic process that we guide you through to regain your flexibility, range of motion, strength, and coordination. Great for injured athletes trying to get back into the swing of things or “adaptive athletes”- those people that need their workouts tweaked or scaled to meet their physical capabilities.

Motivation / Accountability
Do you follow through? Are you good for a couple of weeks only to find that you can’t keep it up? Do you continually get good results and performance increases or do you find yourself stuck, stagnant, or maybe even moving backward? How’s your inner monologue? We don’t believe in the word “can’t” here. We believe in you, do you believe in yourself? These are some of the many questions that we will help you answer in your quest for a new you! Try a little test for me, say, “I don’t have the time to work out.” Now take a second and think about how many times you’ve said that. Now say, “Working out isn’t a priority for me.” Sounds a little different doesn’t it, but it means exactly the same thing. Now come visit us and let’s see if we can work together to help “find the time” to make your health a priority.

Team Training

Is your team looking for a safe and fun training environment during the off-season? We specialize in pre-high school, high school, and college level athletes. Team classes run approximately 1 hour to 1.5 hours, and must be scheduled in advance with Rob. Speed, agility and sport specific movements are part of every training session. Sessions are adapted to each sports’ specific needs. We also adapt training to specific positions within a sport. We have worked with teams from Lehigh University, Parkland High School, Emmaus High School and many more. Please contact us for more details.

KIDS Programs

F13 Kids Program was created to teach kids and teens how to move properly so they can build confidence, prevent injury, and excel in activities outside the gym, all while having fun! Our kids classes are currently for those between the age of 5 & 13. Knowing every kid matures differently we work with the parents and child to place them in the correct class. Each class lasts about 50-60 minutes and always includes a fun warm up, skill work, a workout and the best part, a game! We want to make fitness fun for our kids so they look forward to being active which in turn will help them to create healthy habits for the rest of their lives.

Along with the Kids classes, we offer one on one and small group training for kids of all ages. Some children work better in smaller groups and require more attention than others and we are here to help.

We also work with youth teams and individual athletes. We create personalized and sports specific training to help our young athletes get ready for their sports season and get a jump start on the competition. Our coaches have worked with athletes from every major high school sport and can tailor programming to fit your athletes needs.

First13 Barbell Club is also available for youth training. The Barbell Club is Olympic Weightlifting for all ages and abilities. Olympic Weightlifting helps with mobility, core strength, body awareness, and explosive movement, everything a young athlete needs to succeed on the field.

Please contact us for specific program times and prices.


VERB– come into being; begin or be reckoned from a particular point in time or space

Everyone has to start somewhere. Begin where you are, and with our help, get to where you’re going. “A journey of a thousand miles begins with a single step.” Take your first step here.