FLOW
STRENGTH
Coaching that turns effort into progress you can feel, in a room that keeps you honest. Come find out what you’re capable of alongside people who want the same thing.
Two Ways to Train.
You shouldn’t have to rebuild your schedule to get stronger. Two paths, one coach, and both of them designed around the week you actually have.
Train Together.
Community-first classes six mornings a week — 5, 6 and 7AM Monday to Friday, plus Saturday. 50 to 60 minutes of coach-led strength and conditioning, surrounded by people who show up for each other.
Explore Group Fitness →Train One-on-One.
A quieter, more considered path. Availability is limited, and every plan starts with a conversation with Coach Sandy — not a booking.
Explore Personal Training →
Coach Sandy Martz.
Sandy is an ISSA certified personal trainer, bodybuilding coach, group fitness coach, youth strength & conditioning coach, and holds a CF Level 1 certification. She is also a Brazilian Jiu Jitsu brown belt. Her multidisciplinary approach blends strength training, functional movement, and HIIT into a safe, supportive, results-driven experience for every member.
Full Bio →More Than Physical Strength.
At Flow Strength Maine, our philosophy is rooted in the belief that fitness is not just about physical strength, but also about nurturing mental resilience, personal growth, and overall well-being. We believe in creating a supportive and inclusive community where everyone is encouraged to embrace their unique journey towards health and fitness.
We prioritize functional movements and strength training built around a solid foundation of strength, mobility, and endurance — allowing you to excel in any physical endeavor you choose. We celebrate progress over perfection and believe that small, consistent steps lead to lasting transformations.
Built for Real People. Built to Last.
Dynamic, results-driven classes designed to challenge and empower you — no matter where you’re starting from.
Supportive Community
Fitness is better together. Every class at Flow Strength is designed around community — you push harder when you’re surrounded by people cheering you on.
Expert Coaching
Coach Sandy holds six professional certifications and brings a multidisciplinary approach — combining strength, conditioning, and functional movement into every session. Read Sandy’s story →
Proven Results
Our programming is centered around building real strength, mobility, and endurance. We emphasize proper form, injury prevention, and progress that lasts outside the gym.
What to Expect in Class.
High-energy, coach-led sessions that combine strength training, HIIT, and functional movement. Every class meets you at your current fitness level and pushes you to new heights.
What Members Are Saying.
Rated 5 out of 5Jennifer T. Read more on Google →Sandy is an amazing trainer! Flow Strength is a secret gem offering a professional training environment that meets you where you're at. You'll be greeted with a welcoming and nonjudgmental attitude and challenged in the best possible way.
Rated 5 out of 5Rebecca L. Read more on Google →My experience at Flow Strength has been amazing. Not only is Sandy a fabulous trainer, but the atmosphere and camaraderie among everyone makes your wellness journey a true success, physically, emotionally and mentally. 5+ Stars!
Rated 5 out of 5Jennie M. Read more on Google →Sandy is has been the absolute best strength coach! She has set up training based on my personal goals, celebrates all of my wins, and is a cheerleader through injuries and bad days. The door is open no matter what else is happening in life. It is such a great experience to step into a beautiful space filled with sunshine, laughter, and some of the most amazing people.
Rated 5 out of 5Kyle M. Read more on Google →Great facility and a great coach who will to above and beyond to make sure you achieve your fitness goals.
Rated 5 out of 5Jocelyn H. Read more on Google →Coach Sandy has had such a positive impact on my strength journey. My confidence has grown, my discipline has grown - Flow is truly a fitness community and a no judgement zone. Everyone is supportive, friendly, and Coach Sandy truly believes in every person - if you're looking for a place to meet your self and meet your goals, join Flow Strength!
Rated 5 out of 5Ainslee P. Read more on Google →After my previous gym closed, FLOW Strength came highly recommended by friends & family. I joined and immediately felt right at home. Sandy is a compassionate, strong and mindful trainer. In my mid forties and have never felt stronger 🙏 Grateful!
Rated 5 out of 5Lina O. Read more on Google →I love Sandy's strength training on weekday mornings! Her approach is perfect in every way. The functional and smart workouts stabilize and support me in my running goals, yoga goals, and physically intensive job as a farmer and baker. My body doesn't hurt anymore thanks to Sandy and I've been able to safely achieve things that I really thought my body would just never do! She offers truly individualized coaching for each one of us in the group setting which is really remarkable and a testament to her skillfulness and empathy. This part of my morning routine has become an absolute must for me not only physically but also emotionally as it helps my heart as much as my body. If you're looking for a supportive and fun experience with strength training, this is it!
Rated 5 out of 5Duryea G. Read more on Google →My wife has tried probably a dozen programs and gyms and Flow is the best one by far. Great programs and great people!
Rated 5 out of 5Whitney B. Read more on Google →Positive and rewarding atmosphere, with a great coach who is balanced, hears you and respects where you are at. She is open minded, willing to give modifications when needed and has flexible schedules. She pushes you to be your best and shows up for us everyday. Sandy not only makes an effort to understand our fitness goals but our life, family, and career goals. She is inspirational❤️
Rated 5 out of 5Katie M. Read more on Google →I couldn't possibly speak more highly of Flow - the best coaches and community I've ever found. They care deeply about the success of each person who walks through their doors. HIGHLY recommend both the strength program and jiu jitsu classes.
Rated 5 out of 5Daniel P. Read more on Google →I started going to Flow for Jiu Jitsu in 2017, I have since participated in the start of the strength program and absolutely appreciate it. I am tested quarterly for my job on my physical fitness and I struggled with a deadlifting event in the test at the time, Sandy Martz helped my form and technique enough to go from deadlifting 240 lbs to 300 lbs easy.
Sandy will also go out of her way to create workout plans for you as she leads by example to show you how the plan would work. If you're intimidated to push a certain part of your body due to an injury, coach Sandy will show you an alternative exercise to make sure your workout is complete, and comfortable.
I highly recommend the Flow strength program for its effective and enjoyable environment. I personally find the boot camp program enjoyable as it gets me up in the morning and gives me a sense of accomplishment early on in the day.
Rated 5 out of 5Travis H. Read more on Google →I can't say enough good things about Flow Strength in Rockland! This gym is truly a special place, thanks to the knowledgeable and incredibly supportive coach, Sandy Martz.
Positive and welcoming atmosphere: From the moment you walk in, you feel like part of a community. Everyone is friendly, and Coach Sandy creates an environment where people of all fitness levels feel respected and empowered. The classes are small, personal, and familial, so you never feel like you're working out on your own. Instead, you're part of a positive team where everyone's goal is to see each other succeed.
Expert coaching: Coach Sandy goes above and beyond to help you achieve your fitness goals. Her dedication and expertise are clear in the diverse, results-driven programs she offers. Fantastic group classes: The classes are high-energy and combine strength training with HIIT workouts and functional movements, so you get a great burn every time. They are challenging but scalable, so you can push yourself to new heights no matter your starting point.
Incredible results: I am a testament to how Sandy's classes can help you on your fitness journey. I have increases strength, stamina and physical performance after completing one of Sandy's 8 week fitness boot camps!. The focused, consistent approach yields amazing results. It's not just about physical transformation; it's about building confidence and a sustainable, healthier lifestyle.
Convenient location with a view: The private gym overlooks Penobscot Bay, which is a beautiful bonus that makes working out an even better experience.
If you're looking for a gym that is more than just a place to lift weights—one with a strong community, personalized attention, and a coach who truly believes in you—look no further than Flow Strength. You'll be glad you joined!
Come See It for Yourself.
Join a Trial Class and see the facility, meet Coach Sandy, and feel out the training in person. Have questions first? Just get in touch.