How does your program work?

We talk with you one-on-one to learn about your goals, injuries, and history. Then we set up a Success Session or 2-week trial. You schedule sessions in our app, ideally 2-3 times per week. A coach guides you, tracks your progress, and supports you every visit.

How often do the workouts change?

Programming changes monthly. Each week includes different workouts repeated a few times to practice good repetitions and track progress. This offers variety and consistency.

How long are the workouts?

Workouts are 60 minutes. You will be in and out within the hour so you can get on with your day.

What is small group personal training?

It is personal training delivered in a small group. Coaches design and modify programs based on individual needs. You share the coach with about 5-6 others.

Is this like CrossFit?

While we use similar equipment, we don't do a workout of the day. All routines are personalized to each individual.

What if I have an injury?

We specialize in modifying workouts to fit any injury or limitation. Every routine is adjusted to your needs.

Do I really have a coach with me every workout?

Yes, every visit includes a coach to guide, correct, and support you.

Is it a membership or how does billing work?

We offer memberships that bill every 28 days. They vary by how many sessions you want and how long you commit.

Are you really for people over 40?

Yes, most of our clients are over 40. We specialize in helping people who feel intimidated by regular gyms and need coaching and support.

What age of athletes do you work with?

We train athletes ages 11 through college.

Do you help with nutrition too?

Yes, we have a nutrition coach on staff to support your goals.

What is your '5LB or Free' Guarantee?

If your goal is weight loss, we promise you'll lose 5 pounds in the first 30 days or get every penny back.

#1 Adult & Sports Performance Training in Rockville, MD

We help adults break the cycle of inconsistent training and build a lifestyle that supports long-term health and confidence.

We help athletes get faster, get stronger, and move with confidence so they can perform their best in every practice and game.

Talk to a trainer

We’re With You Every Step Of The Way…

We make it easy, remove all the confusion and frustration, and assure you have a coach with you every step of the way.
No overcrowded classes. We deliver your workouts in small groups and the coaches know your name and everything about you (injuries, goals, hobbies).
No high-impact training that hurts your knees, back, or shoulders.
No more showing up and not knowing what to do.
Regardless of your fitness level, we’re with you every step of the way
You show up and we take care of the rest.

Group of women participating in a fitness class using resistance bands attached to the wall in a gym.

Here Are The Results You Can Expect At PFP…

I joined PFP over a year ago and enjoy the adult group training sessions. The small group sizes and fun, knowledgable trainers who help provide guidance on form or modifications for exercises when recovering from an injury make it an encouraging and positive environment to conquer your fitness goals. - Janet Y.

Get Stronger: Get more toned with just a few personalized training sessions per week.
Burn Fat: No more boring cardio machines. Boost your metabolism, shred fat, and burn calories with low-impact cardio.
Gain Energy: Have more energy to tackle the day and the things that are most important to you.

Adults Start Here!

Highly recommend this place. It is way way better than those fancy fitness clubs, where you get no personal attention. PFP takes special care of personal needs and weaknesses and are especially interested in injury free workouts. Workouts are flexible enough that one could challenge oneself or if it is not the day, one could dial back. - Naraya Y.

LOVE this gym. Great workout programs and the trainers are motivating, extremely knowledgeable and correct my form as needed so I don’t get injured. Really nice clientele too. - Robyn S.

We provide sports performance training in Rockville and the surrounding area designed to build stronger, faster, and more resilient athletes.
Athletes improve strength, speed, agility, and confidence that transfer directly to competition. Parents see safer movement, fewer injuries, and long term athletic development. Coaches get well-prepared athletes who move efficiently, stay healthy, and perform consistently in game situations.

#1 Sports Performance Training in Rockville and the Surrounding Area

Athletes Start Here!

I have been bringing my two sons (8 & 10 years old) to Prepare for Performance for a few months now. They both love it and we are really happy with their progress and growth. The coaches are great. They have the kids working hard but also having fun. I’d encourage anyone to give PFP a try, you won’t regret it! - Tara Butler

My son plays travel soccer, did twice a week sessions for the summer. He enjoyed going to training and thanks to PFP, looks stronger and faster. We will be returning for future winter and summer sessions. Highly recommend! - Joe G.

sports performance training, youth athletes

I can’t say enough good things about this place! What really sets it apart is the dedication they show not just to athletes, but to people of all ages and fitness levels. The attention to detail in every session makes such a difference—you can tell they truly care about helping each person move better and get stronger. Julian, in particular, is incredibly knowledgeable about sports performance and takes the time to explain things in a way that’s easy to understand and apply. Whether you’re an athlete looking to elevate your game or just someone who wants to improve overall health, this is the place to be! - Makeel R.

Getting Started Is Simple & Easy…

Book Your Introductory call with one of our trainers…

We’ll talk about your goals and what you’re looking for, answer all of your questions, and see if PFP is a good fit for you.

We’ll Customize Your Program…

Whether you’re just getting started or stuck in a rut, we’re going to personalize your program by starting at your level and basing your program around your goals and injuries.

Try our risk-free trial!

If we haven’t earned your business, you can stop with no questions asked, and we’ll part as friends

TALK TO A TRAINER