💪 STRENGTH TRAINING THAT’S BUILT FOR YOU!
Strength training isn’t one-size-fits-all.
At SWELL, every session is designed around our clients - whether the goal is getting stronger, improving performance, returning to activity, or simply feeling more confident in the gym.
Sessions focus on:
🏋️ Building strength
🦵 Improving movement & control
⚡ Developing power
📈 Progressing appropriately
🎯 Training with purpose
With hands-on coaching and individualized programming, every movement, load, and progression is selected with the client’s goals and current ability in mind.
No random workouts.
No guessing what to do next.
Just purposeful training designed to help the body become stronger and more capable.
Ready to get stronger? 💪
📩 DM SWELL to learn more about strength training options.
Get stronger. Move better. Do more. 🤙
SWELL Physical Therapy & Performance
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Movement, Running, Injury, & Dry Needling Specialist
DPT | S&C Coach | Sports PT
All gain 📈 No pain 😎
Find us at 810 Scenic Hwy Ste. A 💪
📞850-696-6878
🏃♀️ RUNNING TIP: Your easy runs should actually feel easy.
One of the easiest ways to check your effort?
Try the talk test. 🗣️
During an easy run, you should generally be able to speak in full sentences without feeling like you’re fighting for your breath.
If you’re struggling to carry on a conversation, take a look at your pace and effort.
And remember:
Easy doesn’t mean slow.
Your easy pace will be different from another runner’s - and it can change based on your fitness, terrain, weather, fatigue, and training phase.
The goal of an easy run is to build aerobic volume without turning every training day into a hard training day.
You don’t need to prove your fitness on every run. 🏃
Save this for your next easy day and check yourself with the talk test.
🏃♀️☕️ RUN, ROAST & REFRESH IS ALMOST HERE! 🩵🧡
We’re excited to be part of another amazing day and will be leading the warm-up before the run at 8AM at Maritime Park! 🙌
After you finish, come find us at our SWELL tent!
Got an ache or pain that’s been bothering you? Not sure if it’s something you should be concerned about?
Stop by and chat with us! 👋
We’ll be offering FREE INJURY EVALUATIONS at our tent where you can talk with Dr. Anthony about what you’re experiencing and get guidance on what to do next.
🏃♀️ Join us for the warm-up
🦵 Free evaluations
🤙 Come meet the SWELL team
☕️ Run. Roast. Refresh.
Whether you’re planning to race, coming for the HYROX, yoga, or coffee - or just coming out to have a good time with your friends, we want to see you there!
Tag your RRR buddy and come say hi! 👇
08/26/2026
🤙 VOTED BEST PHYSICAL THERAPY! 🤙
We are beyond excited to share that SWELL Physical Therapy & Performance has been voted Best Physical Therapy in Inweekly Best of the Coast for the THIRD YEAR! 🎉
This award means so much to us because it’s a reflection of the incredible Pensacola community that continues to support us, trust us with your health and performance, and send your friends and family our way.
To everyone who took the time to vote, share our name, refer someone to SWELL, leave us a review, or simply cheer us on - THANK YOU! 💙
We’re incredibly grateful to be part of this community and honored to continue doing what we love: helping our clients move better, get stronger, perform at their best, and get back to the things they love. 💪
Runners, your strength training shouldn’t be an afterthought. 🏃♀️💪
Our small group strength sessions are designed to help runners build the strength, control, and capacity they need to handle the demands of running.
Together, we work on:
💪 Full-body strength
🦵 Single-leg strength & stability
⚡ Power & explosiveness
🏃♀️ Running-specific movement
📈 Progressive strength development
The best part? You don't have to do it alone.
You’ll train alongside other runners, receive coaching from our team, and have a program designed to complement your running - not compete with it.
Whether you're training for your next race, trying to stay healthy while increasing mileage, or simply want to become a stronger runner, strength training belongs in your plan.
We currently have a couple of spots available in our small group.
📩 DM us to learn more or reserve your spot!
Run more. Get stronger. Build your capacity. 🧡🩵
Ever wonder what’s actually happening when a muscle twitches during dry needling? 👀
That quick, involuntary contraction is called a local twitch response. It can happen when the needle stimulates certain areas within a muscle and is a normal response we may see during treatment.
But here’s the thing: dry needling isn’t about making a muscle twitch or simply “releasing a knot.”
At SWELL, we use dry needling as one part of a bigger treatment strategy to help address pain, muscle sensitivity, and movement limitations.
For a runner, that might mean:
➡️ Dry needling
➡️ Mobility & movement
➡️ Strength & stability
➡️ Progressive loading
➡️ Back to running
The goal isn’t just to make you feel better temporarily....
It’s to help you move better, get stronger, and build the capacity to keep doing the things you love. 🏃♂️💪
Curious if dry needling could be part of the solution for you? DM us today to schedule a free phone consultation. 🤙
08/19/2026
When Robert came to SWELL, he had been dealing with a stubborn hamstring issue that was making it tough to train consistently. Pain and stiffness after races and longer runs were keeping him from running the way he wanted - and he was ready to change that.
Over the next few months, Robert put in the work. He stayed consistent with his exercises, trusted the process, and committed to building the strength and stability needed to get back to running confidently.
Along the way, we helped him with dry needling and manual therapy, running gait analysis, progressive strength training, single-leg stability, and plyometric work to address the bigger picture and help him become a stronger, more efficient runner.
Then came race day at the Bushwacker 5K… and Robert showed what all that work can do!
🏆 1st in his age group
🥇 22nd overall out of 434 runners
⏱️ 20:43 finish
🔥 6:40/mile pace
From struggling to train consistently to running a 20:43 5K over a BRIDGE, Robert has earned this one! We’re proud to have played a small part in the journey, but he’s the one who put in the work to make it happen. 👏
Keep crushing it, Robert! We can’t wait to see what’s next! 💪
🏃♀️RUNNERS: Don't just train your running. Train the muscles that support it!
Running is a single-leg sport.🦵
Every stride requires your lower body to repeatedly produce, absorb, and control force - which is why building posterior-chain strength and single-leg capacity can be such an important part of a runner's training.
Two exercises to add to your strength routine:
1️⃣ Single-Leg RDL
Great for building glute and hamstring strength while challenging single-leg stability and control.
2️⃣ Bulgarian Split Squat
Builds lower-body strength one leg at a time while challenging your glutes, quads, and ability to control each side independently.
You don't need to start with 10 exercises.
Start with 2 good ones!
Focus on:
✔️ Good control
✔️ Full range of motion you can manage
✔️ Progressive loading over time
The goal isn't to make strength training complicated.
It's to build the capacity your body needs to handle the demands of running.
Save this for your next strength day. 🤙
Next Runner-Specific Strength Training Group starts next week!
Tuesday 5AM (2 spots left)
Thursday 5PM (1 spot left)
‼️DM us to claim your spot!!!
08/12/2026
🏃♂️ CLIENT WIN WEDNESDAY: 12 WEEKS → 5K FINISH LINE 🏁
What a way to wrap up our 12-week Runner Specific Small Group Training program! 💪
This group was made up of 5 middle and high school cross country runners who showed up, put in the work, and absolutely CRUSHED the Bushwhacker 5K on Pensacola Beach on August 1st! 🌊🏃♂️
Here’s how they finished:
🥈 Noah - 2nd overall out of 434 | 17:07 | 5:31/mi | 🥇 1st in Age Group
🔥 Cole - 7th overall | 17:58 | 5:46/mi
🔥 Daniel - 18th overall | 20:20 | 6:33/mi
🔥 Abraham - 89th overall | 25:23 | 8:10/mi
🔥 Shiloh - 98th overall | 26:07 | 8:24/mi | And only 12 years old! 👏
These results are awesome, but what makes us even more proud is the consistency, effort, and growth these runners showed throughout the entire 12 weeks.
Runner-specific strength training isn’t just about getting stronger in the gym. It’s about building the strength, coordination, durability, and confidence to help young runners perform at their best.
We’re incredibly proud of this crew and can’t wait to see what they accomplish next! 👏🔥
12 weeks of work. 5 runners. BIG results.
Interested in joining a Runner Specific Small Group Training class? Our next group starts August 18th and we only have 3 spots remaining. DM us to reserve your spot. 🏃♂️
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Address
810 Scenic Highway Ste. A
Pensacola, FL
32503
Opening Hours
| Monday | 6am - 6pm |
| Tuesday | 6am - 6pm |
| Wednesday | 6am - 6pm |
| Thursday | 6am - 6pm |
| Friday | 6am - 6pm |
| Saturday | 7am - 12pm |
| Sunday | 7am - 12pm |