Personal Training in Alexandria VA
Expert 1-on-1 coaching designed for YOUR goals. From beginners to advanced athletes, we build custom programs that deliver real results.
Personal Training Membership Prices
Starter Pack
The perfect way to start your fitness journey
- ✓ Fitness Assessment
- ✓ Rehab Training Session
- ✓ Nutrition + InBody Scan
- ✓ Personal Training Session
Combo 4
Weekly coaching with unlimited group training
- ✓ 4 personal training/month
- ✓ Unlimited CrossFit classes
- ✓ Best for 4-6 days/week
Combo 8
Twice-weekly PT for serious athletes
- ✓ 8 personal training/month
- ✓ Unlimited CrossFit classes
- ✓ Best for 5-7 days/week
PT 1x/week
Consistent weekly coaching
- ✓ 1 session per week
- ✓ $380/month
- ✓ Perfect for maintenance
PT 2x/week
Accelerated progress with 2 sessions/week
- ✓ 2 sessions per week
- ✓ $740/month
- ✓ Optimal training frequency
PT 3x/week
Maximum intensity for elite results
- ✓ 3 sessions per week
- ✓ $1,080/month
- ✓ Elite athlete programming
How to Get Started with Personal Training
Choose Your Plan
Start with the Starter Pack to experience our complete system, or jump into weekly training with a Combo or PT membership.
Book Your First Session
After purchasing, you’ll receive login credentials to our scheduling system. Book your sessions at times that work for your schedule.
Start Training
Arrive 10 minutes early for your first session. We’ll handle everything else—from assessment to programming to tracking your progress.
🎯 New to Personal Training?
We recommend starting with the Starter Pack. This 4-session bundle gives you a complete foundation: fitness assessment, rehab training, nutrition coaching with InBody scan, and a full personal training session. You’ll understand exactly how our system works before committing to ongoing training.
The Starter Pack: 4 Sessions, One Complete Game Plan
The Starter Pack is a 4-session foundation program that covers assessment, rehab, nutrition, and training. Instead of random workouts, you get a structured plan—and your coaches get a complete blueprint for how to train you safely and effectively.
📊 Session 1: Fitness Assessment
We start with a full movement and fitness assessment using tools like the Functional Movement Screen (FMS). We identify mobility restrictions, asymmetries, pain triggers, and your current strength and conditioning level. Baseline measurements are recorded for long-term tracking.
🏥 Session 2: Rehab & Corrective Training
Next, we address the limitations we found. You’ll work 1-on-1 on targeted mobility drills, activation work, and corrective strength to reduce pain and improve movement quality—before we add intensity or volume.
🥗 Session 3: Nutrition Strategy + InBody Scan
We run a full body composition scan on the InBody 570 and review your current eating habits, schedule, and goals. You leave with a realistic macro and meal strategy that fits your lifestyle—not a generic template.
💪 Session 4: Personal Training Session
Finally, we put everything together in a customized personal training session. You’ll learn proper technique, safe progressions, and how your program will be tailored based on your assessment, rehab, and nutrition results.
Why the Starter Pack Works So Well
Most gyms throw you into workouts and “adjust on the fly.” We take a systematic approach:
- Assess your fitness, movement quality, and body composition
- Address pain, mobility issues, and muscle imbalances with correctives
- Optimize your nutrition with a plan that matches your actual life
- Train with intention using a program built specifically for your body
End result: you leave with a clear understanding of your body, a personalized nutrition plan, corrective exercises for problem areas, and confidence in how to train safely and effectively.
Why the Starter Pack Makes Coaching Better
Each session gives us detailed insight into how you move, learn, and respond to training. Paul documents your movement limitations, injury history, nutrition habits, and safe loading ranges directly into your member profile.
The result: every coach at Sand & Steel starts with a clear understanding of your body and your goals.
- Smarter scaling and progressions
- Consistent coaching across all staff
- Better protection against injury
- Faster progress because we already know what works for you
Instead of “getting to know you” over weeks or months, your coaches have a personalized roadmap from the beginning.
Combo Packs: PT + Unlimited CrossFit
Get the best of both worlds—personalized 1-on-1 coaching plus unlimited access to our CrossFit classes.
💪 Combo 4 – $460/month
What’s Included:
- 4 personal training sessions per month
- Unlimited CrossFit classes
- Open gym access
- InBody scans
Best For: Athletes training 4-6 days per week who want weekly 1-on-1 coaching to refine technique, address weaknesses, and supplement group training.
🔥 Combo 8 – $860/month
What’s Included:
- 8 personal training sessions per month
- Unlimited CrossFit classes
- Open gym access
- InBody scans
Best For: Serious athletes training 5-7 days per week who need twice-weekly PT to work on specific performance goals, competition prep, or advanced programming.
Which Combo Pack Should You Choose?
Choose Combo 4 if: You’re training 4-6 days/week, want weekly coaching check-ins, and primarily train in group classes with occasional 1-on-1 work.
Choose Combo 8 if: You’re training 5-7 days/week, have specific performance goals (competition, sport-specific training), or need intensive 1-on-1 work to address complex movement issues.
Personal Training Overview
🎯 Customized Programming
Every workout is designed specifically for your goals, fitness level, and schedule. Whether you’re training for fat loss, strength, athletic performance, or injury recovery—your program is yours alone.
📊 Progress Tracking
We track every workout, measure progress with regular assessments, and adjust programming based on results. You’ll always know exactly where you stand and where you’re headed.
🏋️ Form & Technique Coaching
Perfect your movement patterns with expert coaching. We teach you why exercises work, not just how to do them. You’ll leave every session smarter and more capable.
🔧 Exercise Modifications
Dealing with an injury, limitation, or equipment constraint? We modify exercises to work around your challenges while still driving results.
📱 Workout Library Access
Get access to our complete exercise library with video demonstrations, coaching cues, and programming notes. Review movements between sessions.
💬 Coach Communication
Have questions between sessions? Email your coach directly. We’re invested in your success beyond the hour you spend in the gym.
Advanced Features for Serious Athletes
🧬 Periodization Planning
Multi-month programming cycles designed to peak for competition, events, or personal milestones. We plan your training in phases: hypertrophy, strength, power, and deload.
📈 Performance Testing
Regular benchmarks to measure strength (1RM testing), power (vertical jump, broad jump), and conditioning (max effort intervals). Data-driven programming adjustments.
🎥 Video Analysis
Record your lifts for detailed movement analysis. We’ll break down your technique frame-by-frame to identify inefficiencies and coaching points.
🏆 Competition Prep
Training for a CrossFit competition, powerlifting meet, or obstacle race? We design sport-specific programs to prepare you for peak performance on game day.
Zoom In: Personal Training Programs
Personal Training Programs for Every Goal
Strength & Muscle Building
Progressive overload protocols, compound movements, and hypertrophy-focused programming to build serious strength and muscle mass.
Fat Loss & Body Composition
Metabolic conditioning, resistance training, and nutrition coaching to reduce body fat while preserving lean muscle. InBody tracking included.
Athletic Performance
Sport-specific training for speed, power, agility, and endurance. We train athletes for CrossFit, running, OCR, and team sports.
Injury Recovery & Rehab
Post-injury training with corrective exercises, mobility work, and gradual strength building. We work with your PT or doctor’s protocols.
Mobility & Movement Quality
FRC-based mobility training to improve range of motion, reduce pain, and build resilient joints. Perfect for desk workers and aging athletes.
General Fitness
Balanced programming for overall health, energy, and longevity. Strength, cardio, mobility, and nutrition—without obsessing over any single metric.
Who Benefits Most from Personal Training
👔 Busy Professionals (30-55)
Limited time, high stress, desk-based lifestyle. You need efficient workouts that deliver results without wasting time. We design 30-45 minute sessions that fit your schedule and address the specific issues caused by sedentary work: poor posture, tight hips, weak core.
Common goals: Fat loss, stress management, energy improvement, injury prevention
🏃 Active Adults & Seniors (55+)
Maintaining strength, mobility, and independence as you age. We focus on functional movements, balance training, bone density, and fall prevention—with modifications for arthritis, joint replacements, or chronic conditions.
Common goals: Strength preservation, mobility, balance, chronic disease management
🏆 Athletes & Competitors
Training for CrossFit competitions, powerlifting meets, obstacle races, or endurance events. You need periodized programming, competition prep, and performance testing to peak at the right time.
Common goals: Competition performance, strength PRs, skill development, sport-specific conditioning
🩹 Post-Injury & Chronic Pain
Dealing with lingering injuries, chronic pain, or movement limitations. We work around your constraints with corrective exercises, mobility work, and gradual strength building—often in coordination with your PT or doctor.
Common goals: Pain reduction, injury recovery, movement restoration, return to activity
🏃 Personal Training for Active Adults & Seniors
Aging doesn’t mean declining. Our senior-focused personal training emphasizes strength preservation, mobility, balance, and functional fitness to maintain independence and quality of life.
What makes our approach different:
- Age-appropriate programming: We understand how recovery, joint health, and training frequency change with age
- Bone density focus: Resistance training to maintain bone mass and reduce osteoporosis risk
- Fall prevention: Balance training, proprioception work, and lower body strength
- Chronic disease management: Programs designed for arthritis, diabetes, heart disease, and other conditions
- Mobility emphasis: FRC-based training to maintain range of motion and reduce pain
“I’ve been training with Sand & Steel since 2016. At 68 years old, I’m stronger and more mobile than I was at 60. Paul and Dawn understand how to push me without risking injury. They’ve helped me maintain my independence and stay active with my grandchildren.”
Frequently Asked Questions
How long are personal training sessions?
Sessions are 45 minutes. This includes warm-up, main workout, and cool-down/stretch.
Do I need to be in shape to start?
Absolutely not. We work with complete beginners, post-injury clients, and elite athletes. Your program is customized to your current fitness level—we meet you where you are.
Can I train with a specific coach?
Yes. You can book sessions with any available coach. Many clients rotate between coaches to get different perspectives, while others prefer consistency with one coach.
What if I miss a session?
Sessions must be cancelled 24 hours in advance to avoid being charged. You can reschedule through our booking system anytime.
Do you provide nutrition coaching?
Yes! Nutrition coaching is included in the Starter Pack and available as a standalone service. We provide personalized macros, meal planning, and ongoing support.
Can I combine PT with CrossFit classes?
Absolutely. Our Combo 4 and Combo 8 packages combine personal training with unlimited CrossFit classes—the best of both worlds.
What equipment do you have?
We have a complete strength and conditioning facility: barbells, dumbbells, kettlebells, rowers, ski ergs, assault bikes, rings, pull-up bars, ropes, and more. Everything you need for comprehensive training.
Do you work with injuries?
Yes. We specialize in post-injury training and corrective exercise. Many of our clients come to us dealing with chronic pain, old injuries, or movement limitations. We work around your constraints while building strength.
How do I schedule sessions?
After purchasing a membership, you’ll receive login credentials to our online booking system. Book sessions at your convenience—we offer early morning, midday, evening, and weekend appointments.
What’s your late cancellation policy?
Cancel or reschedule sessions with 24 hours notice. Late cancellations (less than 24 hours) are charged. No-shows are charged in full. See full policy at ssf.fit/schedule.
The Sand and Steel Personal Training Difference
🎓 Elite Coaching Credentials
Coach Paul has 30+ certifications including CrossFit Level 3, FRC Mobility Specialist, and Precision Nutrition. Coach Dawn has 20+ certifications including CrossFit Level 3 and Olympic Weightlifting. Less than 1% of coaches hold Level 3 credentials.
🏋️ Evidence-Based Programming
We follow CrossFit Affiliate Programming (CAP) methodology—proven, systematic training that builds broad, general, inclusive fitness. No fads, no gimmicks, just results.
❄️ Air-Conditioned Facility
Train in comfort year-round. Our climate-controlled facility keeps you cool in summer and warm in winter. Rare for CrossFit gyms in the area.
🧼 Spotlessly Clean
We maintain the cleanest facility in Northern Virginia. Daily deep cleaning, equipment sanitization, and organization. You’ll never work out in a dirty gym again.
📊 InBody 570 Scanner
Track body composition with medical-grade precision. Our InBody 570 measures body fat %, muscle mass, visceral fat, and segmental analysis. See exactly how your body is changing.
🏥 Rehab Specialization
8+ rehabilitation certifications between Paul and Dawn. We work with chronic pain, old injuries, and movement dysfunction. If you’re dealing with limitations, we can help.
✅ 48-Hour Money-Back Guarantee
Not satisfied after your first session? Get a full refund within 48 hours, no questions asked. We’re confident you’ll love training with us.
📍 Convenient Location
Near Van Dorn and Eisenhower Metro stations in Alexandria. Easy access from Old Town, Del Ray, Springfield, Arlington, and all of Northern Virginia. Free parking available.
“I’ve tried personal training at three different gyms in NoVA. Sand & Steel is in a different league. The coaching expertise is incredible—Paul and Dawn both have 10x more certifications than most trainers. But what really sets them apart is how they apply that knowledge. Every program is customized, every session is intentional, and they genuinely care about results.”
“After a back injury left me unable to deadlift or squat, I thought my strength training days were over. Paul worked with me for 6 months on mobility, corrective exercises, and gradual loading. Now I’m back to full training—and stronger than before the injury. The rehab specialization here is unmatched.”
“I chose the CrossFit Sand & Steel personal training program to help me get back into shape after an injury and the coaches quickly became part of my recovery plan. They’re all incredibly knowledgeable, motivating, and really invested in their clients. I’m now stronger, faster, and more mobile because of them.”
“Paul is very good at helping with form. That is very important to me. I like Paul’s classes because he does a great job of pushing but balancing that with technique and what is reasonable. At my age, avoiding injury is my highest priority by far.”
Ready to Start Your Personal Training Journey?
Join the hundreds of clients who’ve transformed their fitness at Sand & Steel.
Get the Starter Pack View All Memberships →
Questions? Visit our Contact Page for details.
Serving Alexandria, Old Town, Del Ray, Springfield, Arlington, and all of Northern Virginia (DMV)
