We help busy parents improve their strength, get healthier, and do it with fun fitness plans (that fit into a hectic schedule)

Small Group Personal Training In Rockville, Md

If you’ve ever joined a big-box gym, you know the feeling: wandering around unsure of what to do, copying random workouts you saw online, and hoping you don’t get hurt. You leave more frustrated than when you came in.

At PFP, we built our small-group training to solve those exact problems. Our sessions are capped at 6–8 people, so you’ll always get a coach’s eyes on you. That means your form is safe, your program is adapted to your needs, and you’re never left guessing what to do next.

Instead of cookie-cutter classes that push everyone the same way, we create structured programs that flex with your lifestyle, injuries, and goals.

Want to get stronger without stressing your back? We’ll adjust. Need to rebuild energy after years of inconsistency?

We’ll pace you properly. Looking to balance strength with mobility so you can keep up with your kids or grandkids? We’ve got you.

Every session combines the right balance of strength training, conditioning, and mobility so you build a body that feels good, not just one that looks good.

Our coaches also guide you with simple nutrition and lifestyle habits, so you’re not just working out—you’re learning how to move, fuel, and recover in a way that lasts.

And because you’re doing it alongside others who are on the same journey, you’ll find accountability, encouragement, and friendships that make training fun again.

The result? You’ll feel stronger, move with confidence, and have more energy for everything outside the gym. No quick fixes, no gimmicks—just sustainable progress you can be proud of.

adult small group training, personal training
adult small group training, personal training
adult small group training, personal training

  • Amy

    So glad I found PFP! Have loved working out here in the small group adult setting since moving here in January. I have felt welcomed right away, and I look forward to my sessions and seeing a lot of the same people. It has been a great experience so far. Strongly recommend!

  • Tracy

    I have tried many different programs, classes, and gyms over the years -- and I can safely say that my time at Prepare for Performance is the most fun I've ever had in the gym.

    Making strength training a habit is something I've wanted to do for a long time, but I have struggled to find my groove with it. (We all read about how important it is -- especially for women in their 40s and up.) I was having a hard time maintaining consistency with at-home video workouts, app-subscription programs for gym/home workouts, and large classes. I realized I needed to try something different.

    Prepare for Performance takes the guesswork out of integrating strength training into my busy life. The workouts are thoughtfully and efficiently designed, modifiable to fit my body, and varied (never boring!). The small group training format brings the best of both worlds -- you get individualized attention from expert coaches and you feel an incredible sense of community working out with others. This is a truly welcoming and unique gym, and I am so grateful to have found it.

  • Leanne

    Joined P4P about 3 months ago and could not possibly be happier with the gym. Julian and his team of amazing trainers ( Christian, Aubrey & Craig) create a welcoming fitness community combined with programming that works! Try it out - you won’t regret it!

  • Sarah T

    Julian and Christian have been great to work with. I was looking to get back into shape and have an old injury that prevents me from doing a lot of high impact exercise. They have tailored a training program that takes this into account and I've really enjoyed working out with them. Cannot recommend PFP highly enough!

  • Rebecca

    I’m very glad I joined PFP! I thought the two week trial period was very generous and it gave me ample time to try out a number of classes and meet the instructors. The small class sizes make every class feel like a personal training session. The instructors take the time to demonstrate proper form and they monitor us closely to ensure safety and personal growth. The classes are challenging and never boring!! Come and see for yourself!