Madison Ave Strength Lab

Madison Ave Strength Lab We are here! We are open! Come on in!

02/11/2026

The Science of the “Lab” Protocol. 🧪

If you aren’t training with a plan, you’re just exercising.

Zach (CSCS) recently audited his programming, moving from a body-part split to a high-frequency Upper/Lower Split.

Here is the CSCS-level breakdown of why this matters for your results:

1. The 48-Hour Growth Window: Muscle Protein Synthesis (MPS) typically returns to baseline 48 hours after training. By hitting Upper Body twice a week instead of once, we keep the muscle in a “growth state” for 100% of the week.

2. Central Nervous System (CNS) Management: Training “chest/back” on Monday and “shoulders/arms” on Tuesday often overlaps the same joints and neural pathways. Moving to an Upper/Lower split provides a true 48-hour recovery window for the nervous system.

3. Mechanical Tension: Utilizing our Technogym line allows for perfect bio-mechanical alignment. When combined with this new frequency, we maximize mechanical tension, the primary driver of hypertrophy.

Stop guessing. Start measuring.

Zach has a limited number of assessment slots available this month for those ready to move from “exercise” to “Elite Programming.”

01/12/2026

❄️ January update.

Membership capacity reached.
No new memberships this month.

Personal training remains open with limited spots available.

We grow with intention. Quality always comes first.

Waitlist now open for February.
DM now.

12/28/2025

We’re Opening the Doors…Just a Little

This January, Madison Ave Strength Lab is accepting five new memberships!

Not because we can’t take more,
but because we’re intentional about who we welcome in.

The January Intake
• Five memberships only
• January enrollment
• Enrollment closes once capacity is reached

Who This Is For

This is for those who value:
• A quiet, intentional training environment
• Personalized, strength focused programming
• Professional coaching never crowded
• Privacy, consistency, and measurable results

What We Protect

Memberships are capped to preserve:
• Coaching quality
• Scheduling access
• The community of the Lab

This isn’t a place you drop into.
It’s a community you become part of.

12/20/2025

Twas a Saturday morning, before Christmas Day,
When the Bootcamp crew showed up in the usual way.
While visions of cookies danced in SOME heads,
They chose SkiErgs + goblet squats instead!

Michael pulled hard on the SkiErg with might,
Chasing numbers like Santa in flight.

Dana sank deep in her goblet squat groove,
Strong and steady, no wasted move.

Carley hit sit ups, up down, no cheat,
Smiling through abs that were begging for retreat.

Amy snapped ropes like a holiday show,
Waves flying high in the red and green glow.

And Matteo stood tall, bossing left, bossing right,
Cueing form, calling reps, keeping everyone tight.
“Chest up! Breathe! Again!” he would say,
Like a fitness elf running Christmas Day.

Sweat hit the turf, laughter filled the room,
December discipline in full bloom.

No one skipped, no one strayed,
This crew shows up no matter the date.

So cheers to the crew that trains through the cheer,
Stronger this Christmas than they were last year.

Same time, same grind, no need to ask
Because this Bootcamp crew doesn’t dodge the task. 🎄🔥

12/20/2025

🎄 Strength in Numbers, Holiday Edition 🎄

In the Lab where the lights glow soft and bright,
gathers her crew, morning or night.

Women come in with courage and cheer,
Lifting more than weights as the holidays near.

They squat, they laugh, they grow week by week,
Finding strong bodies and spirits to keep.

Not about mirrors or numbers or size,
But confidence glowing right out of their eyes.

So here’s to the group that shows up together,
Through cold winter mornings and all kinds of weather.

Strength in Numbers, hearts full and strong
This is where Christmas and confidence belong.
🎅💪💛🎄

12/06/2025

How I Built This Gym Into What It Is Today

People ask me all the time how this small, quiet gym in Larchmont became the best kept secret + most beautiful place for strength training in Westchester.

It wasn’t luck.
It was discipline, standards, and REFUSING to lower the bar for ANYONE including myself.

❌I don’t tolerate sloppy coaching.
❌I don’t tolerate disrespect.
❌I don’t tolerate inconsistency.

And one thing you will NEVER see on my training floor?
A MASL coach on their phone not paying attention to their client.
That energy doesn’t live here, not at Madison Ave Strength Lab.

The energy of this gym starts with ME, and I hold myself and my coaching team to the highest level every single day.

💪🏼My space is spotless because your training deserves that.
💪🏼My equipment works because you shouldn’t have to think twice.
💪🏼My coaches design programs that are intentional and built on real strength science, especially for women in their 40s, 50s, and beyond.
The MASL coaches communicate and show up with heart and knowledge not EGO, because that’s what separates us from every other gym in Westchester.

And let me say this clearly:
If you’re working with a coach WEARING a Madison Ave Strength Lab shirt, you’re training with THE best in Westchester.
Period.

Our standards are different.
Our integrity is different.
Our commitment to results is different.

And our community?
I protect it fiercely.

Nothing about this gym “just happened.”
Mario, my husband created this sanctuary,
I built it day after day, rep after rep with the people inside, long before anyone was paying attention.

This is Madison Ave Strength Lab.
This is the place people come to get stronger, move better, and actually change their lives.

And we’re only getting started.

11/25/2025

What slips through one person’s hands becomes a masterpiece in someone else’s, and that’s exactly what happened when Joanne walked into the Lab.

Where she was overlooked before, she’s valued, seen, and celebrated here in the Lab.

is not just thriving… she’s part of the heart of this place.

And like myself in this industry, she didn’t manifest this by accident … she EARNED it with consistency, integrity, and the way she shows up for every woman who walks through that door.

As the owner of this place, I’m grateful she is here, and I’m proud of the coach she is and am so excited for her future !
Happy one year anniversary Jo!! 💛💛

Address

2 Madison Avenue
Larchmont, NY
10538

Opening Hours

Monday 5am - 9pm
Tuesday 5am - 9pm
Wednesday 5am - 9pm
Thursday 5am - 9pm
Friday 5am - 9pm
Saturday 7am - 5pm
Sunday 7am - 5pm

Telephone

+19145302726

Website

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