Upcoming Events

In addition to this event, you can enjoy all of the daily activities that Lenox offers. Explore our sample ranch schedule.

Muscle mass is the cornerstone for better energy and looking and feeling fantastic. Research shows that regular strength training decreases all causes of mortality—heart disease, diabetes, high blood pressure, dementia, and many types of cancer—by 20+%!

Lean muscle mass has been correlated with everything from cardiovascular to brain health. Why? Muscle moves us, regulates our blood sugar, and optimizes overall well-being. It empowers movement, whether running to catch a plane, beating your friends at Pickleball, or simply picking up your kids (or grandkids).

Join Mike Siemens, MS, Director of Performance Science, and his Health and Performance colleagues at Canyon Ranch Lenox for this three-night strength-and muscle-training immersion bootcamp surrounded by the historic beauty of the Berkshires.

Many people believe that losing muscle is a normal fact of aging. New research has shown us that with regular strength training, we can not only dramatically slow this muscle loss but can reverse it and gain muscle. Not only can you build and maintain muscle as you age, but doing this is one of the most important things you can do for your health—and to live longer.

Come train with Mike and his team, who have built a carefully guided hands-on experience for you to learn how to train, eat, sleep, and manage stress to optimize your muscle mass.

In addition to this event, you can enjoy all of the daily activities that Lenox, MA offers. Explore our sample schedule.

Mike Siemens MS, RCEP
Director of Performance Science
After nearly three decades with Canyon Ranch, Mike continues to be energized by teaching people how exercise can improve the quality of their lives. He specializes in strength and aerobic conditioning, metabolic testing data, and custom exercise program design.

“At Canyon Ranch, we’re really good at meeting people where they are on their wellness journey – whether it’s your first day of exercising, you’ve been exercising for many years and you’d like to fine-tune your program, or you’re a competitive athlete and you want to improve your performance.”

In his spare time, you might find Mike doing a CrossFit workout or training in his Olympic lifts. Exercising helps him recharge, reduce stress, and focus on the present moment: “I find my mind escapes to the simple beauty of focusing on my hand placement, the timing of muscle contractions, my execution of the exercise, and nothing else.”

Thursday, June 8

9 am–4 pm: Check-in and DEXA scans for early arrivals

4–5 pm: Meet and Greet Welcome Circle
This session will provide an overview of the program and allow us to get to know each other and get familiar with Canyon Ranch. Please come to this session in workout clothing, as we will go directly into a workout afterward.

5–6 pm: Travel Decompress Strength Workout
Let’s hit the gym for some mobility and muscle-priming movements to prepare our bodies for the workouts in the next 3 days.

6–7:30 pm: Dinner and Learn with Mike Siemens and Maggie O'Mara
Learn about the best ways to eat to build muscle, the power of protein, and the best times to eat for performance and recovery.

7:30-8 pm: Evening gentle stretch
A relaxing and gentle stretching class to wind down at the end of the day.

Friday, June 9

7–8 am: Morning Walk with Mike
Warm up your body with an early-morning walk before breakfast to prepare for the day's workouts.

8–9 am: Breakfast on your own

9–10 am: Building Blocks for Building Muscle
Staying strong and building muscle are critical for health and quality of life as we age. Join Mike Siemens MS to learn the details on how to assess muscle mass and learn the best workout techniques to build muscle mass and strength at any age.

11–12:15 pm: Lower Body Workout
A working session in the gym to learn and fine-tune our form on the primary lower body muscle-building exercises.

3–4:15 pm: Upper Body Workout
A working session in the gym to learn and fine-tune our form on the primary upper body muscle-building exercises.

4:30-5:15 pm: Mobility and Percussive Training for Strength
Active stretching with resistance bands will optimize everyday tasks and athletic performance. The bands and percussive therapy will improve mobility in joints, motor control, performance, recovery, and resolve pain.

Saturday, June 10

Breakfast on your own

9–10 am: Walk Your Workout
Let your walk become a workout! Learn proper walking biomechanics to add some power to your stroll, resistance strength work will be integrated to teach you how you can take this workout on the road.

10–10:30 am: Snacks and Smoothies for Recovery
Canyon Ranch nutritionist shares her tips on snacks and smoothies for building muscle and recovery.

2:30–4 pm: Field trip to a local gym for a total body workout
We will head out to a strength and conditioning gym in the beautiful Berkshires, where you'll work out your entire body as well as learn how to navigate your home gym.

4–5:30 pm: Afternoon Hike and Ruck in Stunning Kennedy Park
After our workout at the gym, we’ll head over to Kennedy Park for a hike with a weighted pack for low impact exercise. Enjoy the benefits of rucking, it burns more calories than walking and has less impact than running. Be outside, while stressing your muscles, elevating your heart rate and strengthening your bones!

6–7:30 pm: Group Dinner
Come together as a group and enjoy a wonderful meal designed for recovery. You will have earned it!

Sunday, June 11

Breakfast on your own

9–10:15 am: Total Body Workout and Accessory Work
Let’s workout out the soreness from the past 2 days of workouts with a total body strength workout followed by a circuit of accessory work—core and stabilizers.

10:30–11:30 am: Taking It Home: Final Q&A
Ask questions and get answers on how to create a plan you can implement when you get back home.

Day of Departure or Begin Extended Stay