(571) 520-4470 Hours
21620 RIDGETOP CIRCLE STE 150, STERLING, VA 20166
• Live Life To The Fullest • Confidence Awaits •
BSP has done wonders for my bad back (degenerative disc) as well as helped renew my enthusiasm for working out. The customized workouts and excellent trainer to athlete ratio are some other key reasons for my enthusiasm for Beyond Strength and Performance as well as its trainers.
Prior to BSP NOVA I was at a point where I was just getting back into shape, but kept getting hurt…
Years ago, after I had my kids, I was doing a ton of running, swimming, biking, and lifting and I was in great shape. Quite a few years later, when I turned 40, I was able to confidently say I was in the best shape of my life, only to herniate 2 discs just one month later and become unable to do practically anything for 9 months. When I healed from my injury I was still having a hard time getting back on track. I gained weight and had the mentality of, “I’m over 40, I’m never gonna get back to where I was, why bother?”
My friend, who “knows everything” told me to try out BSP, explaining “they are absolutely the best.” Of course I doubted him because I had been to all kinds of trainers, took all kinds of classes, and was running a million races. I thought to myself, “What can these guys teach me?” Right from day one I realized how different they were and I was hooked.
Now, 3 years into training with BSP NOVA, I have never felt stronger, and I honestly work out half of the time I used to. They have helped me organize and prioritize my goals, internal contests have reignited my inner fire and made me accomplish things I never thought I could, and I have added yoga to my practice—which I have been trying to do for over 10 years. It is the consistency and support of BSP NOVA that has helped me accomplish this. BSP has helped me organize my life and get a handle on things, rather than letting things handle me.
Did I mention, it is not even close to my house. Yet, I would make the drive, even double, to keep this lifestyle up. The thought of going anywhere else doesn’t even cross my mind.
This is the best gym, period. They’ve helped me recover with injury, during pregnancy, recover post-baby, and are all around awesome. A community cornerstone, and kick as coaches who know what they are doing makes for an unbeatable combo. I literally recommend them to everyone!
Each day you’ll find your program and clipboard waiting for you on the window sill just inside the door. You’ll grab that and head down the turf to meet your fellow Strength Campers for the warm-up. We always warm-up together. It’s a great buffer from work and the outside world, it prepares our your body for the strength training you’re about to do, and it’s a great chance to catch up with the friends you make in class.
After the warm-up, the whole crew jumps in on the program. But, here’s the deal, based on the exercise options on the program and with the guidance of your coach, you’ll choose the right exercises for your body at the right time.
For 8-10 minutes after the warm up, you’ll do power, core, and mobility training to get the party started. Then it’s time for strength training. For 15-20 minutes you’ll train traditional strength movements—things like squats, bench press, and deadlifts—paired with more mobility exercises to make your body stronger, improve your movement, and keep you moving well for the long haul.
A brief conditioning session, lasting about 5 minutes and based on interval training, follows each strength training session.
Each Strength Camp class finishes with a cool down to bring your heart rate down, start the recovery process, and get you ready to take on the rest of your day.
While your program is waiting for you on a clipboard when you arrive for Strength Camp, Metabolic Conditioning is written up on large blackboards on the group training floor. But, just like Strength Camp, we always warm-up together. So, you’ll simply roll in and head down the turf to meet your fellow Metabolic Conditioning crew for the warm-up par-tay.
After the warm-up, everybody gathers in front of the designated day’s blackboard to go over the first circuit. We’ll talk through how to do everything—including a range of movement options suited for beginners to advanced attendees—making sure everyone is in the best positions to be successful. Where Strength Camp involved, well, strength movements, Metabolic Conditioning utilizes bodyweight, TRX, kettlebells, lever bells, battling ropes, and other fun cardio tools with a circuit training approach. Once we’re up to speed, we get after the first circuit for anywhere from 8-16 minutes.
After that we gather in front of the blackboard again to go over the second circuit, repeating the same process as we did for the first. Once we’re rolling again, the second circuit lasts for 8-16 minutes as well.
Just like Strength Camp, each Metabolic Conditioning class finishes with a cool down to bring your heart rate down, start the recovery process, and get you ready to take on the rest of your day.
Progress isn’t found in novelty.
Let’s get real:
Saying YES to life’s challenges feels incredible.
🗓️ Registration opens next week
Your endurance isn’t stuck because you’re lazy.
Too often, people choose the wrong exercises…
Say Y.E.S. and join Conditioned & Capable through the link in our bio. Or, if you’re local, schedule your free intro at bspnova.com (also linked in bio) 🤙
Just ignore the dead bodies 🫣
Most “training” is just random workouts thrown together. That’s why most people don’t get real results.
Train like you have more than one finish line.
“All in” is overrated. Try “never out.”
Jess gets it… 💪
Strength doesn’t happen by accident.
No gimmicks. No BS. Just training that actually works. It’s Beyond Strength.
:10 hits different with high intensity continuous training. 😮💨
🤫 The secret mindset that unlocks success
The goal of training isn’t to stay in the gym forever.
Have trouble finding where your knee goes during the get up?
Work when you’re supposed to work. Rest when you’re supposed to rest. It’s just 5 reps at a time.
Mark your calendars 😎
Ever set a goal… only to realize later it wasn’t really your goal?
“Man, this is a brain teaser. I don’t know if I’ll ever get all these steps down.”
No pain face! It’s a half-joke I often say when I’m coaching a difficult class at the gym. Whenever I see someone smushing their face in discomfort, I say it to them and remind them to relax their face. It seems silly, but the faces you make have a direct effect on your mental state. If you maintain a calm face, it’s more likely that you’ll remain calm. If you make a stressed-out face, it’s more likely that you’ll feel stressed out. So, while deadpan might not be the most attractive look, it’s the best one for a successful eustress training session.
Personal Values: Ideas or beliefs that a person strongly holds and that drive and guide their actions and goals.
Forget the fleeting thrill of a “great workout.”
You can do it, out your 🍑 into it. Between Strength A and Resilience B, @itsbeyondstrength members have a lot of opportunities to sling some bells around this month. So, let’s review the 6 steps to make sure we’re doing them correctly.
😁I hope your workout leaves you as happy as Dirk on this fine Monday!
How open are you to that inner voice??
“I’ve been going to Beyond Strength for the past 6 years, and I can confidently say it’s the best gym in the area. Unlike other gyms, Beyond Strength focuses on strength, mobility, and endurance in a way that feels sustainable and energizing. This is NOT CrossFit—you won’t feel completely gassed out by the end of a session. Instead, you’ll walk out feeling stronger, refreshed, and more motivated for your day.
Get ups are back this month!
You don’t need a secret training hack.
Tick-tock ⏳
So, whatcha gonna do?
“You have power over your mind – not outside events.” - Marcus Aurelius
Struggling to turn your band assisted pull-up into a real one?
You don’t train to live in the gym.
It’s built through consistency, intention, and well-timed decisions.
There’s no perfect time to start.
There never has been. There never will be.
You don’t need a gap in your calendar.
You need honesty, desire, and the willingness to begin.
We help people make progress in real life.
If you’re ready to stop lying to yourself and start moving forward—book your free intro now.
But to do that, you need more than just strength. Or endurance.
You need both.
Max strength saves energy.
Aerobic power lets you move fast—without fading.
Together? You become unstoppable.
🔥 Our next training block builds both. And it kicks off this Monday.
(and we have a theme song 😎)
It’s stuck because your training is missing the right ingredients.
👎 Too much “middle zone” effort
👎 Not enough true aerobic capacity work
👎 Not enough long sessions
👎 Not enough true intensity
We fix all of that—with structure, strategy, and experience.
📍 In-person OR Online.
📅 Book your Free Intro today.
Because they don’t know where they should start.
At Beyond Strength, we:
🔎 Test mobility
🧱 Assess postural control
💪 Evaluate strength skill under load
Then we give you the right tool for your current job.
Not what’s trendy. Not what looks cool.
Just what works.
At Beyond Strength, we plan your entire year of training—so you can:
✅ Build a real foundation of strength & endurance
✅ Make consistent progress without burnout
✅ Train smarter, not just harder
If you’re tired of spinning your wheels, we got you.
🤙 Book your free intro at bspnova.com
(and it won’t take 10 years)
Clip from The Beyond Strength Show (listen everywhere you stream your favorite podcasts)
It’s to unlock the strength, endurance, and grit to say “yes” to the hard, meaningful things in life.
Every session is a step closer to that.
What’s your next “yes”?
When learning the get-up folks tend to overreach with their knee…
… or under-reach with their knee.
Here’s a quick fix using an agility dot (or whatever landmark you want to put down).
Want more coaching that will help you to build a body that’s ready for any challenge? Get started with a Free Intro at Beyond Strength (link in bio 👆).
Thinking about things in totality provokes anxiety. For example, if you think about cleaning out the entire mess of your garage, you’re likely to feel overwhelmed and avoid it. But if you just start with one aspect, say, that you’ll just organize the lawn equipment, you’re more likely to get started. And once you get started, you’re more likely to keep going. This is a mental skill called segmentation, and it works for eustress training. Rather than thinking of the full-time prescription, focus on the set you’re doing. Ask yourself, what must I do to be successful during this set? Then do that and keep doing it until time’s up.
(more info to follow)
Here’s a question that can help cut through the noise:
✨ If a miracle happened while you were sleeping and when you woke up, your goal(s) had already come true—but you didn’t know it yet—what’s the first thing you’d notice was different?
As a follow-up, what would that mean for you? What would you do?
This isn’t just a fun thought experiment. It’s a way to uncover whether your goals actually align with what matters to you—or if they’re just expectations you’ve picked up along the way.
At the gym, we see it all the time: people chasing goals they think they should want, only to realize they don’t actually care about them. But when you start with why, which is rooted in your values, everything shifts…
That’s what one of our newer members said last night while working on get-ups. And honestly? That’s how almost everyone feels at first.
But then—somewhere between the reps, the struggle, and the “wait, what comes next?”—it clicks. Suddenly, you’re standing up with serious weight, moving like it’s second nature.
The key? Breaking it down. Master the pieces, and the whole thing comes together.
So, bringing back this reel to help you get there. Watch, practice, and trust the process.
Bonus: if you can smile and feel happy during a eustress session, like the one we have on this fine Monday, you’ll pile on more emotional resilience.
Personal values are about action, about living, not just about nice thoughts and nice ideas about who we are and what the world might be. Values must be embodied and acted on, otherwise they are nice ideas, not values. That’s the pivotal difference between value (worth) and values (actions worth taking).
That brings us to the two most important verbs in the definition: drive and guide. Values drive our decision making and our actions. But they also guide us at times of uncertainty or when we’re about to act out of alignment with who we want to be. We lean on our values in times of strength and clarity — they inform our actions to help us create the future we want. And we lean on them when we’re about to disregard the person we know we’re capable of being.
(clip is from the latest episode of The Beyond Strength Show, found on Spotify, YouTube, or anywhere else you stream your favorite podcasts)
What matters is the (sometimes) boring, steady work that builds resilience.
Results aren’t found in quick highs—they’re earned in repetition.
🤔 And if it doesn’t… why haven’t you scheduled your free intro at Beyond Strength yet??
The programs written by Chris and Todd are exceptionally well-structured. They put so much thought into building workouts that not only challenge you but also help you build consistency and long-term progress. The emphasis on proper technique and mobility ensures that you stay injury-free while achieving your goals.
If you’re looking for a gym that prioritizes smart training, community, and results, Beyond Strength is the place to be! It has truly transformed the way I approach fitness, and I can’t recommend it enough.” - Jasmin Nirwal
Initiating the get up tends to trip up a lot of folks. Or should we say… sit up…? 😉
But, it’s NOT A SIT UP, friends.
The first quarter of the get up is a ROLL and a ROW.
Give any one of these drills a try to FEEL what we mean…
You don’t need a special supplement.
You just need to stop skipping Mondays.
Every excuse you make is time wasted.
Every choice you avoid is an opportunity missed.
How much longer are you going to wait to take control?
You can’t control what we write on your training program, and you can’t control the truth that many of the workouts will make you seriously uncomfortable. Sometimes the discomfort is that of going slow. Other times it’s the very real burn in your legs and lungs. No matter the situation, all you can control is your response to it. You can lean into the discomfort and tell yourself that you’re fine. Or you can let it seep into your mind and overwhelm you. You have the power to manage it well.
Try this…
Now—at Beyond Strength—we don’t do these until you can:
… do 2 sets of 8 inverted rows from a 30 degree starting position, with 2:00 rest between sets,
… straight arm 2-hand hang from a pull-up bar for 1:00,
… and perform TRX Level II pull-ups for multiple sets of 8 reps.
Nailing those? Okay, now REALLY try these!
You train to unlock the strength, endurance, and mobility to say “yes” to the hard, meaningful things in life outside these walls.
What’s your next “yes”?
Happy Monday.
We can’t wait to guide you on your transformation journey!
