We help adults over 40 stay heathy and strong as they age.
We provide results-driven small group personal training with a focus on strength, metabolic conditioning, and expert accountability.
09/05/2026
We celebrated 5 years last weekend with 5 Giveaways from local businesses we love 🫶 .67 cents of every dollar spent at a local businesses stays in our community.
thank you all for supporting them!💙
Omega Project
Endless Wags - pet café + boutique
Apricot Lane Wilmington
CSA Farm, Delaware market, farm education
Global Innovation Wellness (acupuncture)
09/04/2026
We had such an amazing time celebrating 5 years with you all! 🙌🎉
To our members (past and present), coaches, interns, and everyone who’s helped make Delaware a healthier place: thank you.
This is only possible because of the community we built together.
Not everyone gets it. But here at 3&D, someone's always got your back.
That's the difference between trying it alone and actually sticking with it.
08/31/2026
Thank you, Ann, for leaving this wonderful review! 🙌
Six months of showing up with people who get it. Stronger, pain-free mornings, and increased confidence. That's what consistent training with real support looks like.
We're so grateful you're here!
Strength training is not just about muscle. It is proof that week after week you can do hard things. The confidence you build in the gym follows you into every room you walk into. 💪
Ready to feel that kind of strong? Join us at 3&D today!
08/28/2026
The 3&D family got a lot stronger this month💪💪New faces ready for the fresh fall energy right around the corner. We're excited to see all of the progress you're gonna make as you get into your new strength training routine. We're here to guide you every step of the way! 🎉🎉
08/26/2026
We are just 3 Days away from our 5-Year Anniversary party.
We will have raffles for running gait analysis and free pair of Topo Athletic from our friends at Omega Project
RSVP in bio
Our friends at Endless Wags - pet café + boutique will be sponsoring a doggie gift bag for our furry friends.
Our party will be Catered by Fletcher's kitchen food truck.
We will have a raffle for store discounts at Apricot Lane Wilmington
The best acupuncturist in Wilmington has donated a free cupping and consultation - Global Inno Health & Wellness