Beginners
Foundation 12
Twelve weeks, technique first — barbell patterns you can repeat before load climbs.
Learn moreToronto Science-Based Strength Coaching
A Toronto strength coach who understands how your body adapts.
Kinesiology-informed physique coaching for people who want visible progress, better technique, and smarter training without reckless loading.
- 15+ years coaching experience
- BKin, CSEP-CEP, CSCS
- Fortis Fitness + Fit Squad
Signature paths
Author Programs
Structured coaching tracks — not app templates. Choose the path that matches where you are today.
Returning lifters
Return Protocol
Rebuild squat and hinge after time away — small steps, no ego resets.
Learn moreBusy schedules
Minimum Dose
Two or three effective sessions per week when work owns the calendar.
Learn moreAssess first. Progress with intent. Build what lasts.
Movement Assessment
Posture, range of motion, injury history, training age, recovery profile, and goal mapping.
Science-Based Program
Exercise selection, structured split, progression model, and practical nutrition framework.
Weekly Adjustment
Performance, effort, and recovery tracking with changes based on how your body responds.
About your coach
Ethan Cole
Toronto strength and physique coach with 15+ years of experience and a kinesiology-based approach to hypertrophy and strength.
I work with beginners, returning lifters, and busy adults who want visible muscle without random workouts or reckless loading — movement assessment, clear progression, and adjustments based on how you actually recover.
15+ years
coaching experience
BKin
University of Toronto
Toronto
Fortis · Fit Squad · online
Inside the gym
Coaching in action
Real sessions at Fortis Fitness and Fit Squad — what training together actually looks like.
Coaching Services
How we work together — in the gym, hybrid, or online. Pair any format with an author program.
1:1 In-Person Coaching (Toronto)
Hands-on strength and hypertrophy coaching at Fortis Fitness or Fit Squad Training Gym.
Learn MoreHybrid Coaching (In-Person + Online)
Technique work in the gym plus remote programming, check-ins, and training adjustments.
Learn MoreOnline Coaching
Evidence-based programming, exercise video review, and progress tracking with clear KPIs.
Learn MoreNutrition Structure
Simple nutrition targets for muscle gain, recomposition, and recovery without crash dieting.
Learn MoreClient Results
Real people. Clear training. Progress built through consistency and smart progression.
Alex · Fortis · 12-week foundation
Zero barbell consistency before we started. Upper/lower split, technique first, then load. Chest and shoulders filled in; numbers climbed in small weekly steps.
Foundation 12 program
“I finally stopped guessing. I walk in knowing exactly what I am doing that day.” — Alex
Read full case studyPriya · Fit Squad · Hybrid
Downtown schedule, recomposition goal. Hands-on at Fit Squad plus online programming. Waist down, shoulders and legs fuller; pull-ups to full reps.
Minimum Dose program
“Hybrid was the only honest fit for my job.” — Priya
Read full case studyChris · Online-first · Return to lifting
18 months off consistent lifting; low-back history managed with clinical clearance. Rebuilt squat and hinge, small weekly steps. Stable baseline, month-five photos and loads up.
Return Protocol program
“I needed progressions I could trust.” — Chris
Read full case studyTraining insights
Blog
Practical notes on hypertrophy, workload, and how I think about adaptation for lifters at every stage.
Muscle Soreness Is Not Proof of Progress
Why DOMS is an unreliable compass — and why a subdued week might still indicate intelligent coaching instead of catastrophe.
Read more
Minimum Training Dose While Working Full-Time
Busy schedules thrive on repeatable weekly stimulus rather than burnout volume — ideas for structuring two or three effective sessions around real life constraints.
Read more
Returning to the Gym the Smart Way
Managing ego, reloading tendons calmly, rebuilding staple lifts, and spotting when humility unlocks quicker progress than brute force resets.
Read moreBook Your Free Consultation
Tell me your goal, current level, and preferred training format. I’ll map the clearest next step.