Small Group Training
Small group personal training in Hamburg, NY — capped at 9
This is not average group fitness. Every session is tailored to your goals, injuries, and preferences, following a strength and conditioning program built on progressive overload so you keep getting stronger.
What you get
Inside every session
- Sessions capped at 9 people so a coach can watch every rep
- A strength and conditioning program built on progressive overload
- All major movement patterns trained each week — push, pull, hinge, squat, carry
- Loads and exercises scaled to your body, injuries, and experience
- Mobility, speed, and power work alongside strength
- 2x or 3x per week options, mornings and evenings
Who it's for
Is this the right fit for you?
- You are a busy professional or parent who needs the appointment on the calendar to actually show up.
- You were active years ago, let it slide, and want someone teaching you how to move safely again.
- You have trained before, plateaued, and need real programming instead of random workouts.
- You are working around a knee, back, or shoulder issue and need movements adjusted for you.
- You want the energy of training with other people while still getting individual attention.
Weekly schedule
Train before work or after work
Pick the times that fit your week — you train with the same coach and the same programming either way.
Monday & Wednesday
- 6:00 AM
- 5:00 PM
- 6:15 PM
Tuesday & Thursday
- 6:00 AM
- 5:15 PM
- 6:30 PM
Saturday
- 7:00 AM
- 8:15 AM
- 9:30 AM
“I was training for my first half marathon and just wanted more strength in my legs to support my knees. In a few short weeks I was confident I could finish the race — and I did. I'm 54 and never ran a day in my life.”
Risk reversal
30-Day Results In Advance guarantee
Start small group training with our 30-Day Results In Advance program. If we do not deliver on the expectations we set together in your consultation, you get your money back.
Questions
Frequently asked
How is this different from a regular fitness class?
A class runs everyone through the same routine. Small group training at RockeyFit is a coached strength program where your loads and exercises are chosen for you — it is personal training in a small group setting, never more than 9 people.
How many days a week should I train?
The program runs 2x or 3x per week. Most clients get the best long-term results training two to three times per week and staying active in between.
Do I need to be fit before I join?
No. Everyone starts with a consultation and a movement assessment, and every session is scaled to where you are today. Our clients range from complete beginners to active adults in their 60s and 70s.
What if it isn't for me?
Start with the 30-Day Results In Advance program. If we do not deliver on the expectations we set together in your consultation, you get your money back.
Also at RockeyFit
Explore the other programs
Claim your spot in a small group
Groups are capped at 9, so times fill up. Apply and we'll get you booked for a free consult.