A woman is performing a rowing exercise on a rowing machine at 804Strength, with a focused expression, surrounded by other women and equipment.

Small Group Training at 804 Strength in Mechanicsville, VA

Coaching that’s personal. Energy that’s shared. Our Small Group Training delivers both.

WHAT MAKES OUR SMALL GROUP TRAINING AT

804 Strength Different

GROUP SIZE:
  • Max 4 to 8 members per session. Capped for personalized attention.
COACH RATIO:
  • Always a 1:4 coach-to-client ratio
  • 2 coaches present during peak times
PERSONALIZED FOCUS:
  • You get real-time feedback and hands-on support
  • Designed for adults building strength safely and sustainably

WHAT TO EXPECT IN

EVERY SESSION

804 Strength website image of Two people exercising outdoors, each holding a kettlebell.

Soft Tissue & Pre-Hab Warm-Up

Start with guided mobility and activation work designed
 to prep your body and protect your joints.



Movement Quality Focus

We'll reinforce foundational movement patterns, 
squats, hinges, pushes, pulls, progressively loaded 
based on your abilities.



Strength & Conditioning Blocks

Expect structured sets and reps that focus on specific
goals: strength, endurance, power, or mobility.



Wrap-Up & Recovery Guidance

Cool down with mobility work, get feedback
 from your coach, and log your progress

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WHAT HAPPENS

AFTER YOU JOIN?

Step 01 in a process, with the number 01 displayed.

Movement Consultation



Your journey starts with a free in-person movement analysis and goal-setting session with your coach.

Step 02

Movement Consultation



Your journey starts with a free in-person movement analysis and goal-setting session with your coach.

Number 03 indicating step three in a sequence

Movement Consultation



Your journey starts with a free in-person movement analysis and goal-setting session with your coach.

WHO BENEFITS MOST FROM

Small Group Strength Training in Mechanicsville?


At 804 Strength, we specialize in helping real people build real strength, without the intimidation, mirrors, or chaos of big gyms. Our small-group format is ideal for:

  • Former Athletes

    That are used to structure and coaching, but lack the knowledge or facility to carry this over into their busy adult life

  • Adults aged 21–65+

    Looking for sustainable, long-term strength training

  • People with past injuries or mobility concerns

    Who want safe, coach-led guidance

  • Busy professionals

    Who want efficient workouts,  no guesswork, no wasted time

  • Frustrated gym-goers

    Tired of large, loud group classes and craving deeper support

  • Stay-at-home moms

    Seeking a judgment-free zone to focus on their own wellness and growth

  • Retired seniors

    Who want safe, low-impact training in a welcoming community of peers

804 Strength website graphic image of Four people in a gym, with one person using a rowing machine and three others standing behind, smiling and observing.

Ready to Train Smarter?

Book your free consultation and claim 3 free trial sessions to see if small group training is right for you.