What is a gym actually for?
A gym gives you three things that are hard to get at home: load, options and people. Load means enough weight to keep progressing for years, not months. Options means more than one way to train a muscle when a joint is cranky or a lift has stalled. People means someone to spot you, coach you or simply notice when you have been gone for two weeks.
The case for lifting is not just about how you look. The Canadian 24-Hour Movement Guidelines recommend that adults get at least 150 minutes of moderate to vigorous activity a week, plus muscle-strengthening activities using major muscle groups at least twice a week. Statistics Canada found that only 49% of Canadian adults hit the 150-minute mark in 2018 and 2019.
The strength half of that guideline carries real weight. A 2022 review of 16 studies in the British Journal of Sports Medicine linked muscle-strengthening activity to a 10 to 17% lower risk of early death, cardiovascular disease, cancer and diabetes. The largest benefit showed up at roughly 30 to 60 minutes a week.
Two honest caveats. These were observational studies, so they show a link and not proof of cause. The authors also said the effect of much higher training volumes is unclear. The finding is not a prescription. It says a modest amount of regular lifting is tied to a meaningful difference, and a gym is the easiest place to do it properly.
What should you look for in a gym?
Equipment that lets you progress
The free weights versus machines argument is mostly noise. A 2023 meta-analysis of 13 studies and about 1,000 participants found no difference in muscle growth between the two. Strength gains were specific to how people trained: barbell lifters got better at barbell lifts, and machine users got better on machines.
In practice, you want both, and enough of each that you are not waiting in line. Free weights need to go heavy enough that you won’t outgrow the rack. Machines need to be well built, because a good one lets you push a muscle hard without balance or setup becoming the limit.
At The Den, that means barbells, plates and dumbbells up to 200 lb, alongside machines from Hammer Strength, Atlantis, Panatta and Cybex. There is a dedicated leg zone, and a cardio area with treadmills, ellipticals, stepmills and bikes.
Hours you can use
People love to argue about the best time to train. A review of 11 studies found that strength and muscle gains were similar whether people lifted in the morning or the evening. The best time to train is the time you will keep.
That makes access a bigger deal than it sounds. If you work shifts, have kids or only get a clear hour at 5 a.m., a gym that closes at nine is a gym you will skip. The Den is staffed 8 a.m. to 8 p.m. on weekdays and 8 a.m. to 6 p.m. on weekends, and members get key fob access around the clock.
People who make you want to come back
Researchers in Norway followed 250 new gym members at 25 gyms for a year. Those who kept training at least twice a week scored higher on three things: enjoyment, confidence that they could stick with it, and support from friends and family.
That study measured support at home, not gym culture. The same logic applies on the floor, though. You are more likely to return to a place where someone offers a spot, answers a question or knows your name. Read the reviews for any gym you are considering and look for what members say about each other, not just the equipment.
The details nobody advertises
A tour tells you less than five questions do. Ask these before you sign anywhere:
- Can I train here once before I commit?
- What are the cancellation terms, and are there any annual or maintenance fees?
- Is there after-hours access, and how does it work?
- Is coaching available if I want it?
- How busy is it at the time I would train?
How do gym memberships work at The Den Fitness?
Every membership at The Den includes full access to the facility. You come in through the front door during staffed hours and use a key fob at the back door after hours. There is one gym and one standard of equipment, with no tiers that lock you out of the good machines.
These are the regular rates on the Memberships page as of October 2026, all before tax:
- Monthly: $99.99 a month. No contract, with 30 days’ written notice to cancel.
- One-year contract: $39.99 every two weeks. 30 days’ written notice to cancel once the year is fulfilled.
- Six-month, paid in full: $474.99. No contract.
- 10-punch pass: $149.99 for 10 visits, good for a year, during staffed hours.
- Drop-in: $19.99 a visit, during staffed hours.
The monthly, six-month and one-year memberships also carry a $49.99 enhancement fee, charged on March 15 and September 15 each year. Rates and promotions change, so check the Memberships page for what is current before you sign up.
Which membership should you pick?
If you have never trained at The Den, start with the free first workout or a drop-in. One session on the floor tells you more than any article can.
The punch pass suits people who are in Edmonton now and then, or who train somewhere else and want access to equipment their own gym lacks. It works out to about $15 a visit. Monthly is the flexible choice if your plans could change. The one-year contract brings the recurring payment down for people who already know they are staying. Six months paid in full suits anyone who would rather pay once and get on with training.
Whichever you choose, the membership that costs least is the one you use. At three sessions a week, the monthly rate comes to under $8 a workout before tax and fees. At three sessions a month, the same membership costs more than $33 a visit.
Why is The Den the go-to gym in West Edmonton?
Run The Den through the same checklist and it holds up on every point.
Start with who built it. The Den is owned by coaches and bodybuilders, and that shows in what is on the floor. The equipment was chosen by people who train on it, which is why you find pieces picked for how they load a muscle and not for how they look in a brochure. Members can also work with in-house coaches from Trademark Physiques, who cover bodybuilding, training, nutrition and health coaching. If you already have a coach, you can bring them in with management’s approval.
Then there is everything around the lifting. The Den has a posing room for competitors getting ready for stage, a supplement bar and pro shop, in-house massage therapy, and locker rooms. If you film your training, tripods and cameras are welcome as long as you stay out of other members’ way.
The part that is hardest to copy is the room itself. Competitors in prep train next to people in their first month, and both get the same respect. You do not need to be advanced to join. You need to show up, work and rack your weights. That mix of serious equipment and people who look out for each other is what keeps members coming back, and coming back is how progress happens.
Frequently asked questions
What is the best gym in West Edmonton?
The best gym is the one that fits how you train. For strength training and bodybuilding in West Edmonton, The Den Fitness offers 24/7 member access, dumbbells up to 200 lb, and machines from Hammer Strength, Atlantis, Panatta and Cybex, along with in-house coaching and a posing room.
How much is a gym membership at The Den Fitness?
As of October 2026, a monthly membership is $99.99, a one-year contract is $39.99 every two weeks, and six months paid in full is $474.99, all plus tax. A drop-in is $19.99 and a 10-punch pass is $149.99. Memberships also carry a $49.99 enhancement fee twice a year.
Is The Den Fitness a 24-hour gym?
Yes, for members. The Den is staffed from 8 a.m. to 8 p.m. Monday to Friday and 8 a.m. to 6 p.m. on weekends. Outside those hours, members get in with a key fob. Drop-ins and punch passes are for staffed hours only.
Do I need lifting experience to join a gym like The Den?
No. The Den welcomes members at every experience level. Beginners train on the same equipment as competitive bodybuilders, and coaching is available if you want help getting started.
Can I try the gym before buying a membership?
Yes. The Den offers a free first workout for people who are new to the gym. You can also buy a single drop-in for $19.99 or visit during staffed hours to see the facility and ask questions.
How many days a week should I go to the gym?
Canadian guidelines recommend muscle-strengthening activity at least twice a week, so two strength sessions is a solid minimum. Many lifters train three to five days. The right number is the one you can keep up for months without burning out.
Are free weights better than machines?
Neither is better for building muscle. Research comparing the two found similar muscle growth, with strength gains specific to the equipment people trained on. Most lifters do best with a mix of both.
Does The Den offer personal training?
Yes. In-house coaches from Trademark Physiques specialize in bodybuilding, training, nutrition and health coaching. Members can also bring their own coach if management approves.
Come train once before you decide
No article can tell you whether a gym is yours. One workout can. If you are new to The Den, your first workout is free. Claim it on the free trial page, then come train on the equipment and talk to the people who run the place.
You will find us at 10609 172 St NW in West Edmonton. Call (780) 455-1448, send us a message, or look over the membership options when you are ready to make it your gym.
