Select Page

SRWC Summer Hours:
Sunday: Closed
Monday-Friday: 6 a.m. – 8 p.m.
Saturday: Closed

SRWC Labor Day Weekend Hours:
Friday, September 1: 6 a.m.-8 p.m.
Saturday, September 2: Closed
Sunday, September 3: 9 a.m.-6 p.m.
Monday, September 4: 6 a.m. – 11 p.m.

SRWC Fall Semester Hours:
Sunday: 9 a.m.-10 p.m.
Monday-Friday: 6 a.m. – 11 p.m.
Saturday: 9 a.m.-10 p.m.

Albee Pool will be closed until further notice for maintenance and updates.

View Parking Information

Strength & Conditioning


Strength Training Programs

Whether you’re a novice, intermediate or advanced lifter we have programs that meet your needs. Strength training handouts are available near the locker rooms and by clicking on the links below.  Our staff can help answer any questions you have regarding our programs.

Cardio Program
Free Weight Program
Free Weight Superset Program
Hammer Strength Equipment Program
LifeFitness Equipment Program

Equipment Checkout

Strength and conditioning equipment (for use in the SRWC only) is available for checkout with your Titan Card. The person checking out the equipment is responsible any lost or damaged equipment.

The equipment available for checkout at the front desk includes:

  • Bar Pads
  • Jump Ropes
  • Lifting Straps
  • TRX
  • Weight Belts
Fitness Calculators

The calculators below are provided to give you an estimate of your current fitness levels and health. If you have any questions or concerns regarding your results, please contact Steve Brown (browns@uwosh.edu), Strength & Conditioning Coordinator.

One Rep Max Calculator
Body Mass Index Calculator

Body Mass Index (BMI) provides an estimate of body fatness of most people and is used to screen for weight categories that may lead to health problems. It is calculated based on height and weight. BMT does not, however, measure body fat directly. Factors such as age, gender and muscularity may impact BMI.

BMI classifications:

  • <18.5 = Underweight
  • 18.5-24.9 = Normal
  • 25.0-29.9 = Overweight
  • 30.0+ = Obese
VO2max (Rockport Walk Test) Calculator

VO2max is a measure of your cardiorespiratory fitness. The Rockport Walk Test is a field test used to estimate VO2max. To complete the test, user must complete 1.5 miles as quickly as possible (preferably on a track surface). Norm values for VO2max can be found here.

Strength & Conditioning Rules and Regulations
  • Everyone works out at their own risk.
  • If you are not familiar with the operation of the exercise equipment, please seek assistance from staff.
  • Please place all belongings in locker rooms or in the cubbies provided. The SRWC staff is not responsible for lost or stolen belongings.
Dress Code Policy

For your health and safety, the following dress code will be enforced.

  • Everyone must wear a shirt and shorts/capris/pants at all times when working out.
  • Shirts are required to have sleeves. Tank tops of any kind are not permitted.
  • Clothing with offensive pictures, writing or profanity will be tolerated.
  • A change of shoes is required. Please bring a separate, clean pair of athletic shoes to change into for your workout.
Facility Rules
  • Horseplay, swearing, grunting and loud noises are distracting to others and is not tolerated.
  • Food, gum and tobacco products are not allowed. Drinks in plastic containers are permitted.
  • Those under the influence of alcohol will be asked to leave the SRWC.
  • Please observe proper spotting procedures and lifting techniques.
  • Do not drop weights on the floor.
  • Collars are provided and required on all free weight exercises.
  • Please limit your workout to one station and observe posted time limits when others are waiting.
  • Equipment should never be used for anything other than its intended purpose.
Equipment Rules
  • Wipe down equipment with towel and spray after you are finished.
  • Return all weight plates to proper pegs on racks and weight trees.
  • Return all dumbbells to proper slots on racks.
  • Return all Olympic bars to platforms, racks and bench standards.
  • Return all collars to platforms, racks and benches.
  • Do not rest weights against benches, walls, mirrors or on the floor.
  • Please report any damaged or broken equipment to SRWC staff.

Repeated offenses may result in loss of SRWC privileges

Indoor Track Policies
  • Everyone works out at their own risk.
  • 10 laps equal one mile.
  • Walkers should stay on the inside lane.
  • Joggers should use the outside lanes.
  • Walk/jog in counterclockwise direction on Sun/Mon/Wed/Fri and clockwise direction on Tue/Thu/Sat.
  • Non-marking athletic footwear or walking shoes are required.
  • No track spikes or street shoes.
  • Slower walkers and runners should move to the inside to allow faster runners to pass. Walk or jog no more than two abreast so others have room to pass.
  • Alert a slower walker/jogger when you are passing to avoid confusion or collisions.
  • Stretching areas are located adjacent to the track.
  • No food, gum and tobacco products. Drinks in plastic containers are permitted.
  • Do not spit on floors, walls or in the water fountains.
  • No skateboards, in-line skates or strollers on the track.
  • Please place all belongings in locker rooms or in the cubbies provided. The SRWC staff is not responsible for lost or stolen belongings.
  • If you are not familiar with the operation of any of the exercise equipment, please seek assistance from staff.

Repeated offenses may result in loss of SRWC privileges.