about us
Functional Training Designed for Real Life
At 3 Planes Functional Health, we believe fitness should do more than improve appearance — it should improve the way you move, feel, and live every day. Our approach combines functional movement, strength development, mobility, corrective exercise, and recovery to create sustainable results built around long-term health and performance.
Based in Asheville, North Carolina, 3 Planes Functional Health provides customized personal training and wellness programs tailored to each client’s goals, lifestyle, and physical needs.
meet our trainer
Duane Adams
Duane Adams is a former nationally competitive all-natural bodybuilder, certified corrective exercise specialist and certified personal fitness trainer who is dedicated to helping clients build sustainable strength and functional wellness.
With a background rooted in biomechanics, movement efficiency, and performance training, Duane works with individuals of all ages and fitness levels – from busy professionals and active adults to athletes and physique competitors.
His philosophy goes beyond aesthetics. Every program is designed to improve how the body moves, performs, and recovers while helping clients develop strength, confidence, and long-term health.
Accomplishments & Competitions
Duane Adams is the founder of 3 Planes Functional Health and a nationally competitive all-natural bodybuilder with decades of experience in fitness, strength training, and functional movement. Throughout his competitive bodybuilding career, Duane earned recognition for his discipline, dedication, and commitment to health-focused performance. Today, he combines that experience with a passion for helping others improve strength, mobility, and overall wellness through personalized training programs designed to support long-term health and sustainable results.
Training Methodologies
A Well-Rounded Approach to Functional Fitness
Training at 3 Planes Functional Health integrates multiple disciplines to create balanced, effective, and sustainable results.
Training Methods Include:
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Calisthenics
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Mobility Training
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Functional Movement
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Strength Training
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Isometric Training
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Plyometrics
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Bodybuilding
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Recovery & Regeneration
Who We Work With
Training Designed for Every Stage of Life
Our programs are designed to benefit those clients who fit into the following categories:
Busy Professionals & Executives
For the busy professional we not only offer virtual training. We are equipped to deliver customized training protocols in person - at the office, in the privacy of your living room, or in the comfort of your backyard. This takes away the hassle of commuting to a commercial gym setting. We develop the training protocol and bring any necessary equipment to you.
Active Agers
The aging process starts at birth. We start out as infants who move freely without a second thought. Most of us become more sedentary as we transition into adulthood. Sometimes to the point where we become trapped in our own bodies. Although the path is not an easy one, you can regain your independence through proper movement, exercise, and recovery protocol.
Athletes
We design sport specific training for the athlete who aims to improve performance. Athletic performance improves with greater strength, better technique, improvements in mobility and flexibility, better nutrition and proper recovery. Tell us how you wish to advance in your given sport and we can work with you to achieve those goals.
Bodybuilders
Anyone looking to make physical changes could be categorized as a bodybuilder. Competitive bodybuilding is different and requires a unique set of skills. With deep knowledge as a natural physique champion, Duane can assist with developing training, nutrition, presentation, and recovery regimens. He is also knowledgeable with off-season and in-season preparation and presentation.
Individuals Recovering from Physical Limitations
Identifying physical limitations is one of the reasons that we have every client fill out a health assessment. We want to be sure that we identify any contraindications and/or afflictions prior to developing your program. This will allow us to gauge our progress and set new milestones along the way.
Anyone Looking to Improve Functional Strength & Wellness
This should include you!
Fitness That Supports Real Life
At 3 Planes Functional Health, fitness is about more than appearance. It is about creating a body that moves efficiently, performs confidently, and supports your everyday life.
Our training philosophy combines strength, mobility, recovery, and functional movement to help clients build lasting results that improve overall quality of life.
Prior to working with Duane, I struggled with consistency and a lack of clear direction in my fitness routine. That’s completely changed, as I’m more disciplined and approaching my health with greater confidence and purpose. Duane combines deep knowledge with steady encouragement to inspire just the right amount of accountability. I’d recommend Duane to anyone, busy people especially, looking for sustainability and results.
Richard DuBose
Training with Three Planes has completely changed my health and confidence. When I started in February 2024, I struggled with mobility, strength, and the effects of Type 2 diabetes after a stressful season of life. Duane Adams met me where I was and helped me grow stronger every week. Today, I can do exercises I never imagined possible, have improved my mobility and core strength, and feel healthier and more confident than I have in years.
Brenda Mills
Duane’s consistent, knowledgeable, and upbeat style of training has made for a dramatic improvement in my strength and appearance. Working with Duane is one of the best investments I’ve ever made – he comes with my highest recommendation to anyone in the market for an invigorating and fun trainer!
Jeannie DuBose
When I started working with Duane, I had a herniated disc that had me in constant pain, and my doctors were starting to talk about surgery. I also have a fused ankle from an old injury, so I needed someone who could actually work around real physical limitations, not just hand me a generic program. Two years later, the pain is gone, surgery is off the table, and I'm genuinely stronger than I've ever been. Duane meets you exactly where you are, pushes you smart (not reckless), and clearly knows his stuff. I'd recommend him to anyone dealing with an injury, recovering from one, or just tired of trainers who don't pay attention to the person in front of them.
Boomer Sassmann
Certified & Insured
