Name: Sand and Steel Fitness
Price range: $$

Personal Training in Springfield, VA

When Adjustable Dumbbells Stop Working Book Your Consultation Personal Training Rehab & Mobility If you’ve been lifting with adjustable dumbbells at home, you’ve already done the hardest part—getting started. But …

Strength Training

Featured, Guest Post, Personal Training by Paul Roberts

5 Ways to Get the Most Out of Strength Training Sessions Strength training is one of the most effective ways to improve health, performance, and resilience—whether you are a casual …

Why You Should Hire a Personal Trainer & How to Become One

Featured, Personal Trainer Jobs, Personal Training by Paul Roberts

Are you ready to take your fitness journey to the next level? Or perhaps you’re a passionate fitness enthusiast considering a career as a personal trainer? In this comprehensive guide, we’ll explore the transformative power of personalized fitness coaching. As someone who has trained and hired over two hundred personal trainers, I’ve seen firsthand the incredible impact that expert guidance can have on achieving health and fitness goals. Whether you’re striving to lose weight, build strength, recover from an injury, or simply adopt a healthier lifestyle, a qualified personal trainer can be your ultimate ally. And if you’re considering a career in personal training, I’ll share the essential qualities and skills needed to thrive in this rewarding field. -Coach Paul

Top 6 Traits Behind Every Successful Sand & Steel Member (1)

The Top Six Traits To Be Successful at CrossFit Sand and Steel

CrossFit, Featured, New Members, Nutrition, Personal Training by Paul Roberts

Want to crush your fitness goals in 2025? At Sand & Steel, we’ve seen firsthand what makes people succeed—and what holds them back. This isn’t just about showing up; it’s about embracing a transformation. Based on over a decade of coaching experience, here are the top six traits you’ll need to thrive in our gym: a positive mindset, a focus on overall health, coachability, a willingness to tackle weaknesses, unwavering consistency, and setting realistic goals. Ready to unlock your full potential? Keep reading to discover how these traits can help you achieve lasting results.

Should I Invest in a Personal Trainer?

Featured, New Members, Personal Training by Paul Roberts

Hitting the gym solo can be a great starting point, but if you’re serious about achieving your fitness goals efficiently and safely, investing in Sand and Steel’s Personal Training is a game-changer. We handle the programming and the customization. We teach you how lift properly and scale the workouts to your level. We provide you with professional-athlete level workouts that are adjusted and modified to fit your body at your fitness level.

This article, fully cited with recent research papers, explores the scientifically-backed benefits of personal training vs going solo. Personal Training is an investment in your body and your healthy…. get started today!

Coach Jon talks about everything you need to know when it comes to personal training a client who has Multiple Sclerosis

Multiple Sclerosis: Personal Training Principles for the MS Athlete

Featured, Personal Training by Paul Roberts

Multiple Sclerosis: effective personal training principles for the MS Athlete. In this article, we discuss current research on training members with MS, explain important training principles to consider, and provide the reader with example workouts specially designed for members having multiple sclerosis.

How Long will it take to get back in-shape?

How Long Does it Take to Get Back In Shape?

Featured, Personal Training by Kati Gunn

How long does it take to get back in shape? We analyze this question across different ages, gender, and skill levels to distill a clear answer.

Personal Training Programming for Beginners

Secrets to Effective Beginner Personal Training Programs

Featured, Personal Training, Programming Workouts by Paul Roberts

Paul steps you through his system of analysis to transform a weak personal training program into a successful workout plan.

TRX Hamstring Curl Technique Infographic

TRX Hamstring Curl Form and Technique

Fitness Class, Personal Training by Paul Roberts

Today’s CoreFit class features the TRX Hamstring Curl. Coach Kati demonstrates the exercise and provides you with 4 Key Tips to Performing it safely.

8 Tips for Designing Strength and Weight Loss Programs Final 3

8 Tips for Designing a Strength and Weight Loss Workout Plan

Personal Training, Programming Workouts by Kati Gunn

Designing strength and weight loss workout plans is both an art and a science. One needs to consider intensity volume, frequency, exercise selection, and order. But a successful personal trainer also needs to build fun and engaging workouts. Here are 8 expert tips for building out a better workout plan. Plus, we include 8 workouts designed for beginners starting a weight loss and strength workout regimen.

Rower Echo Bike Conversion Meters Miles Time Calories Infographic

Concept 2 Rower to Assault Echo Bike Meters and Calories Conversion Infographic

Personal Training, Programming Workouts by Paul Roberts

In this guide, you’ll find simple formulas and tables to convert between meters, miles, calories, and time for the Concept-2 Rower and Rogue Echo Bike / Assault Bike. Enjoy!

Welcome Here

Personal Training by Paul Roberts

A Gym Succeeds or Fails Based on the Strength and Cohesiveness of its Culture. A gym is a place to learn and improve yourself. It must be free from racism, bigotry, and fear.