The SuperSlow technique involves lifting and lowering the weights over a 20-second timeframe. This slow approach eliminates acceleration and momentum, working the muscles more effectively and safely. Experience the benefits of a full-body strength workout in only 20 minutes, just once or twice a week.


Strength training or high intensity training generates the fastest and greatest results! The workout is demanding, intense and effective. Proven an effective means of increasing our physical capacity, improving our athletic performance, reducing our injury risk, and improving our self-confidence. It’s the hardest you’ll ever work at exercise. And by the way, it’s only 20 minutes.


The SuperSlow strength technique is different than the traditional style of weight training. Rather than going at the typical 1-2 seconds per repetition, the SuperSlow technique aims for about 18-23 seconds per repetition. This means the muscles are worked harder yet safely, so you will see increased benefits and decreased risk of injury.


Time-efficient Sessions

Science-based, proven technique of strength training, so effective that takes care of all your exercise needs in a 20 minute workout, once a week.

One-on-one Training

Certified SuperSlow instructors provide one-on-one strength training using this highly effective and original protocol tailored precisely to your needs and goals. We keep precise records of your workout performance. This allows us to closely monitor the variables of intensity, duration and frequency appropriately.

High-Intensity with Low Impact

By going very slow to lift and lower the weights, the muscles are worked harder with virtually no risk of injury

Measurable Results

We keep precise records of your workout performance. This allows us to closely monitor the variables of intensity, duration and frequency appropriately.

"I love the process, the speed of the workout and most of all the outstanding results. Jim Lavan takes training very seriously and I have been the beneficiary of his relentless adherence to strive for perfect form. I have found that the owners of CWSS go out of their way to provide a 5 Star experience for all of their clients. Finally, I can say with complete sincerity that at 61 years old I am in the best shape of my life."

Jerry F.

"For the first time in years, I have some muscle definition and I am no longer left breathless. I can walk long distance with my dog without pains in my hips and knees. I am losing inches around my waistline. CityWide SuperSlow Training sessions have thus far been the best investment I've made to my health."

V. Villagomez

"I have been working out once a week with a personal trainer at CWSS for over four years. SuperSlow workouts are highly efficient and effective; people often confuse quality with quantity but not at SuperSlow. I often recommend CityWide SuperSlow to others because I believe in their focused approach to building strength and have had measurable improvements. The workouts are tough but well worth the effort; the time savings alone make it worthwhile. And the people are the icing on the cake! It's all about people and the team at CWSS is the best!"

Tom Wilson

"SuperSlow is the most efficient, effective workout available anywhere. 25 minutes per week, and I lost 30 lbs, 4 inches from my waist and I have continued to get in better shape … Denise and the entire team at CWSS are professional, terrific trainers…..Because of my success, my wife, father and mother have all started and all of them have had similar success. SuperSlow exercise at CityWide SuperSlow is simply the best exercise available anywhere in Chicagoland."

Marshall A. Gibbs

"After suffering from serious chronic lower back problems for years, including hospitalization, I joined CWSS in an effort to strengthen my lower back and improve my overall fitness. Since beginning SuperSlow three years ago, I have avoided serious back pain and at the same time, improved my overall conditioning. I enthusiastically recommend SuperSlow to anyone who has suffered from chronic lower back pain and is searching for an alternative or supplement to medical solutions."

Lang Neal