💥 BIG PR DAY! 💥
Huge congratulations to these incredible women for hitting some serious milestones on the trap bar deadlift:
🏋️♀️ Nancy: 200 lb PR
🏋️♀️ Melissa: 250 lb PR
🏋️♀️ Stephanie: 300 lb
PR — the first to pull 300 pounds at SK Strength Training! 🎉
That doesn't happen by accident.
These numbers are the result of showing up week after week, putting in the work, trusting the process, and staying consistent even on the days when motivation wasn't there.
Strength isn't built in one workout. It's built through hundreds of small decisions to keep going, add a little more weight, improve technique, and believe you're capable of more.
I'm so proud of each of you and honored to be a small part of your journey. Here's to chasing the next milestone! 💪
SK Strength Training LLC by Shelby Knowles
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Certified personal trainer with a passion for helping you discover the benefits of strength training. It’s been almost 4 years of lifting consistently now.
Located in O’Fallon, MO
Lifting is one of the greatest things to ever happen to me. I’ve met some great people, gotten in the best shape of my life, and developed the healthiest relationship with food. Prior to lifting, I was yo-yo dieting and practically starving myself trying to lose weight. Since I discovered strength training, I maintain my weight with 2200 calories. Although cardio has many
08/03/2026
🚨 LIMITED SPOTS AVAILABLE 🚨
I’m opening just 2 spots for my women’s semi-private strength training group at 4:15 pm on Mondays & Thursdays.
This is for women who want:
✔️ Strength without the intimidation
✔️ A smaller, supportive environment
✔️ Coaching focused on proper form and confidence
✔️ Accountability from both me and an encouraging community of women
You do NOT need to be “in shape” to start. The goal is to build strength, feel better, and become more confident step by step.
💪 You’ll also get programmed workouts outside of the gym.
📍SK Strength Training
1024 Rock Creek Elementary School Drive
O’Fallon, MO 63366
Only 2 spots are available for this time slot. Message me today if you want one of them before they’re filled.
05/18/2026
Stopping your workouts doesn’t just affect your appearance — it affects how you feel, move, and function every single day.
Muscle loss, lower energy, slower metabolism, stiffness, aches, decreased confidence… it adds up over time.
Especially for women, strength training becomes MORE important as we age — not less.
The good news?
Your body responds incredibly well when you start moving again. 💪
You do not need:
❌ perfection
❌ extreme workouts
❌ to “get in shape first”
You just need to begin again.
One workout.
One walk.
One decision to take care of yourself.
Your future self will thank you. ❤️
05/14/2026
May is Mental Health Awareness Month.
And while exercise isn’t a cure-all, I’ve seen firsthand how movement can completely change someone’s day—and sometimes their life.
A lot of people come to me wanting weight loss, strength, or to feel more confident in their body. Those goals matter. But what keeps many of my clients coming back is how training helps them feel mentally.
Less stressed.
More confident.
More capable.
More in control.
For some clients, the gym becomes the one hour of the day that’s just for them—no work emails, no family stress, no constant pressure. Just showing up, moving their body, and proving to themselves they can do hard things.
And honestly? I need that too. Training has helped me manage stress during some really difficult seasons of life. It’s been an outlet when my mind felt loud.
This month is a reminder that taking care of your mental health can look different for everyone—but moving your body is one powerful form of self-care.
You don’t need to be perfect. You just need to start somewhere. 💙
Patty just hit a new milestone in her bench press.
She moved 100 lbs for 2 reps — up from a previous best of 95 lbs for a single rep.
That’s a clean 5 lb jump on her max and an increase in total strength capacity under load. More importantly, it shows what consistent work actually looks like: small, repeatable progress that compounds over time.
No shortcuts. No guessing. Just better positioning, better intent, and showing up when it counts.
We’re not chasing random PR days — we’re building strength that holds up week after week. This is what progress is supposed to look like.
05/06/2026
🚨 LIMITED SPOTS AVAILABLE 🚨
I’m opening just 2 spots for my women’s semi-private strength training group at 12:30 PM on Mondays & Wednesdays.
This is for women who want:
✔️ Strength without the intimidation
✔️ A smaller, supportive environment
✔️ Coaching focused on proper form and confidence
✔️ Accountability from both me and an encouraging community of women
You do NOT need to be “in shape” to start. The goal is to build strength, feel better, and become more confident step by step.
💪 You’ll also get access to my private supportive Facebook group where members share wins, encouragement, meal ideas, and accountability outside the gym.
📍SK Strength Training
1024 Rock Creek Elementary School Drive
O’Fallon, MO 63366
Only 2 spots are available for this time slot. Message me today if you want one of them before they’re filled.
At 71, progress doesn’t look like chasing numbers on a scale or doing flashy workouts. It looks like building strength you can actually use in daily life—and that’s exactly what’s happened here.
Over the past few months, she has lost 12 lbs while also becoming noticeably stronger, more stable, and more capable in everyday movement.
What’s changed:
✅Sit-to-stands: from 3 sets of 3 reps → now 4 sets of 10
✅Core work: from heel taps → now full deadbug progressions with straight legs
✅ Glute strength: from basic glute bridges → now single-leg glute bridges
But the biggest wins aren’t just in the exercises.
She can now get up and down off the floor with more ease, which used to feel difficult and slow. And most importantly, she has more energy and confidence to play with her grandkids without worrying about whether her body can keep up.
This is what strength training is really about at any age: not just building muscle, but improving quality of life, independence, and the ability to enjoy the moments that matter most.
04/23/2026
If you’ve ever walked into the gym and thought…
“Am I even doing the right things?” — you’re not alone.
That’s exactly why I offer different ways to train with me:
✨ 1:1 for full support
✨ Semi-private for accountability + community
✨ Online for flexibility
No matter where you’re starting, there’s a way to make this work for you.
You don’t have to figure this out alone anymore.
I am currently only accepting TWO new clients for the next month. Message me and we’ll find the best fit for you 💬
04/16/2026
NEW SEMI-PRIVATE SPOTS
I’m incredibly grateful for the support that’s allowed me to expand my schedule and open new training times.
✨ This is NOT group training.
Semi-private means sessions are limited to 4 clients max, and every client follows a personalized program built around their goals — not a cookie-cutter workout.
✔️ Private, strength-focused space
✔️ Women supporting women
✔️ Hands-on coaching every session
⚠️ Only 3 spots available per time slot
🆕 New times added: (Mondays or Tuesdays) and Thursdays at 6:30pm
If you’ve been wanting personalized coaching without the chaos of big classes, this is your sign.
📩 Message me to claim a spot.
04/06/2026
Most people don’t need a harder workout…
They need a smarter one.
Here’s the problem with writing your own workouts:
You’ll avoid what you’re bad at.
You’ll overdo what you like.
And you’ll convince yourself you’re pushing hard enough (when you’re not… or you’re going way too hard).
That’s how people end up stuck—
Doing “random” workouts for months with no real progress.
A good program fixes that.
It builds in progression so you’re actually getting stronger.
It balances intensity so you don’t burn out or stay comfortable.
It adjusts for your body so you’re not constantly dealing with pain or setbacks.
And honestly… the biggest thing?
You stop guessing.
You walk in, you execute, you leave—knowing you did what you needed to do.
No overthinking.
No wasted time.
No spinning your wheels.
Most people don’t fail because they lack motivation.
They fail because they don’t have a plan that actually works.
That’s the difference.
If you’re tired of guessing...
Message me “PLAN” and I’ll help you get on something that actually works.
Click here to claim your Sponsored Listing.
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1024 Rock Creek Elementary School Drive
O'Fallon, MO
63366