Falcon Fitness Center

Falcon Fitness Center The Falcon Fitness Center’s mission is to make fitness accessible to all individuals. We also offer exercise classes! Day, month & annual memberships available.

Our clean 14,000 sq ft facility has a wide array of aerobic, strength, and adaptive equipment.

09/16/2026

What keeps people coming back to PREP? Sometimes, it’s about a lot more than exercise. 💙

We love hearing stories like this because they remind us that wellness can look different for everyone. Sometimes it’s finding a workout that makes you feel strong. Sometimes it’s finding a class you genuinely enjoy (Nate’s line dancing class on Friday, anyone?). And sometimes it simply walking through the doors and being greeted by people you enjoy seeing.

That sense of connection is what makes PREP such a special part of the Falcon Fitness Center community.

Thanks for being part of it Donna! 🦅

If you're trying to build muscle, you've probably heard that 8–12 reps is the “best” range. The research tells us the a...
09/14/2026



If you're trying to build muscle, you've probably heard that 8–12 reps is the “best” range. The research tells us the answer has a little more nuance.

Muscle growth (hypertrophy) can happen across a wide range of repetitions when the overall training volume is similar. There isn't one magic number for hypertrophy.

Here's where progressive overload comes in. To keep building muscle, you need to gradually increase the challenge over time.

For example:
2 sets × 10 reps × 10 lbs = 200 lbs

To progress, you could:
2 × 15 × 10 lbs = 300 lbs
3 × 10 × 10 lbs = 300 lbs
2 × 10 × 15 lbs = 300 lbs

You don't have to add weight every workout or stick to one specific rep range. You can increase reps, sets, or weight as you become stronger.

An important piece: training toward failure matters. You don't need to take every set to failure, but you do need to work hard enough to make your muscles work while still being able to recover.

There isn't one perfect way to build muscle. Find a way to train hard, progress over time, and stick with it.

Have you changed your sets, reps, or weight in your workout recently?

A good night's sleep can start with the habits you build before you go to bed.Giving yourself some time to wind down, ...
09/11/2026



A good night's sleep can start with the habits you build before you go to bed.

Giving yourself some time to wind down, paying attention to how late-night eating affects your sleep, and keeping a consistent sleep and wake schedule are a few simple places to start.

You don't need to change everything at once. Pick one habit that feels realistic for you and give it a try.

What's one thing you do before bed that helps you wind down?

September 11, 2001.Twenty-five years later, we pause to remember the nearly 3,000 people who lost their lives, the first...
09/11/2026

September 11, 2001.

Twenty-five years later, we pause to remember the nearly 3,000 people who lost their lives, the first responders who answered the call, and the families and communities whose lives were forever changed. We remember.

God bless all those whose lives were touched by September 11.

09/09/2026

We asked a very important question at the Falcon Fitness Center:

What sound does a barbell make when it hits the ground?😂

Our Falcon Family came up with some pretty creative answers. Now we want to hear from you!

Who did it best?🤔

Sleep is one of those things that can be easy to push down the priority list when life gets busy, but sleep matters thr...
09/07/2026



Sleep is one of those things that can be easy to push down the priority list when life gets busy, but sleep matters throughout our entire lives.

Our sleep needs change as we age. Children and teenagers generally need more sleep than adults, while older adults may experience changes in their sleep patterns. Athletes may also have greater sleep demands because of the physical and recovery demands of training.

Sleep supports learning, attention, mental well-being, recovery, and physical performance. On the other hand, getting too little sleep can contribute to fatigue and negatively affect physical and mental performance.

Sleep doesn't look exactly the same for everyone, and it doesn't stay the same throughout our lives. But its importance doesn't go away.

How much sleep do you usually aim for each night?

Source: de Mello et al., Sleep and performance across the lifespan: What is known about athlete requirements from children to adults and future direction: a narrative review (2025).

09/04/2026



Training for power doesn't mean you need to add another day to your workout schedule or completely change the way you exercise.

There are simple ways to work power into the routines you already have. You might add an appropriate jump, a medicine ball throw, or another movement that allows you to produce force quickly and with intent.

The important part is finding an exercise and level of challenge that fits you. Your training doesn't have to look like someone else's to be effective.

A little variety within the routine you're already following can go a long way.

What is one way you could add a little more power to your current routine?

09/02/2026

Power isn’t just for athletes. It’s something we can all train, no matter our age, experience, or fitness level.

Power is the ability to produce force quickly, and it plays a role in everyday life. Getting up from a chair, climbing stairs, catching yourself when you lose your balance, or keeping up with the activities you enjoy all require some level of power.

The best part? Training for power can look different for everyone. There are ways to challenge yourself that fit your body, your abilities, and your goals.

At the Falcon Fitness Center, we believe fitness should help you feel stronger and more confident in the things that you do every day.

Power is for everyone!💪

Power training isn't just for athletes.When we hear "power training," it's easy to picture athletes jumping, sprinting, ...
08/31/2026

Power training isn't just for athletes.

When we hear "power training," it's easy to picture athletes jumping, sprinting, or moving heavy weights quickly. But the ability to produce force quickly is also an important part of maintaining physical performance and independence throughout adulthood.

That's one of the reasons the 2026 American College of Sports Medicine (ACSM) position stand on resistance training caught our attention.

The position stand reviewed the evidence on resistance training in healthy adults. One of its key findings is that power can be improved through resistance training, with power-focused training generally using moderate loads and an intentional, fast lifting phase.

Power training doesn't have to look the same for everyone.

A loaded jump squat, a box jump, or a fast sit-to-stand can all represent very different levels of challenge. The "right" exercise depends on the individual, their ability, experience, goals, and needs.

Whether you're an experienced athlete, someone getting back into exercise, or simply looking to stay strong and capable as you age, power training has a place in your routine.

Tell us how you incorporate "power" into your routine in the comments:

Source: American College of Sports Medicine. “Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews.” Medicine & Science in Sports & Exercise, 2026.

Address

1 College Avenue
Grantham, PA
17055

Opening Hours

Monday 6am - 11pm
Tuesday 6am - 11pm
Wednesday 6am - 11pm
Thursday 6am - 11pm
Friday 6am - 8pm
Saturday 8am - 8pm
Sunday 1pm - 11pm

Telephone

+17177961800

Website

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