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Rockville Clinic

Fairfax Clinic

What They’re asking – FAQS

Do I need previous experience in strength training?

Absolutely not! Our coaches are able to modify the workouts based on your level and or any acute/chronic injuries.  

How long do the programs last?

The programs can be performed anywhere from 1-4x per week based on your schedule. For optimal results, we recommend you perform the program 3 times per week. If you are new to training, you can start at 2x per week and move up when you feel more comfortable. 

What if I’m currently injured?

The programs can be performed anywhere from 1-4x per week based on your schedule. For optimal results, we recommend you perform the program 3 times per week. If you are new to training, you can start at 2x per week and move up when you feel more comfortable. 

How long do the workouts take?

All of the workouts are designed to be able to complete in an hour. You may find that in the first week of any new month you take a little longer because you have to learn a new warm-up and new exercises and that’s totally fine.  

Can I workout extra if I want to?

We suggest you try not to add any strength training to the workouts prior to consulting us as we have designed the workouts based on what you can do and how much time you are able to dedicate to fitness. If you overload a certain area, it may limit you in future progressions. Other fitness activities, like running, cycling, and yoga are great additions.  If you want to do anything additional to these workouts, we will gladly help you map out your program to fit your needs. 

What if I’m just getting back into fitness?

We customize the program to meet you at your current level of fitness. We will always go by how you are feeling and if something is to hard or too easy we will modify it!

Can I do Personal Training and Group Training?

Yes! We have some clients who like the group aspect of training but also what more individualized attention or it just works better for their schedule.  

How much weight should I use?

We preach slow & steady wins the race. We are not out to set new PR’s right off the bat. We will start light and make sure that form is never compromised. When in doubt start light and ramp up. Our coaches will help you decide when it’s appropriate for you to increase weight based on form, how you are feeling, difficulty of the exercise etc… 

How long does the program last?

The programs typically last 3 months for each phase. We try to keep each phase of training fun and exciting while still focusing on the movements that bring lasting results.

I’ve been training some time now, would this program enough for me?

We create the program based on what your goals are and your level of experience. That way, we ensure that you are always moving in the right direction while still improving mobility, power, endurance, strength and body composition.