One Coach, Your Plan
Personal Training in Groton & Mystic, CT
A trainer who knows your history, writes your program, watches every rep, and adjusts when life gets in the way. Starting at $70/session, with 24/7 gym access included with personal training memberships.
How Your First Session Works
The first session is a conversation before it is a workout. Your trainer asks what you want, what you have tried, what hurt, what you enjoy, and how many days a week you can realistically show up. That last answer shapes the plan more than anything else.
From there comes a movement screen. You squat, hinge, push, pull, and carry with light or no load while the trainer watches how your ankles, hips, and shoulders move. That is where restrictions and old injuries reveal themselves, long before a heavy bar does.
You finish the session with training done and a clear picture of the first block: how often you will train, what you will work on, and what the first measurable target is.
Personal Training Built Around What You Need
Personal training at O.N. Athletics can be as structured or flexible as you need. For members looking for ongoing coaching, larger personal training packages can include a more complete training plan with specific goals, consistent movements, and a progression designed around your needs.
If you only need an occasional session, that's an option too. Individual sessions can be used as a tune-up, technique check, workout adjustment, or a chance to get some extra coaching when you need it, without committing to a full training plan.
Your trainer can also help you understand what to work on between sessions, how to properly use machines, and how to effectively use the space and your time. Our member app gives you the ability to track your own workouts and progress, so you can keep your training organized even when you're not working directly with a coach.
- PT packages: More structured training plans and ongoing coaching
- Individual sessions: Tune-ups, technique work, check-ins, or targeted coaching
- Training can be adjusted around your goals, experience, and schedule
- Use the member app to track your own workouts and progress
- PT members have 24/7 gym access as part of their training
Who Personal Training Is For
It suits people who are new and want to skip the intimidating trial-and-error phase, people who have trained for years and stalled, and people returning after an injury, a surgery, or a long break who want eyes on the movement before loading it.
It also suits busy people. When you only have two or three hours a week for training, a trainer makes sure those hours target the right things instead of being spent wandering between machines.
Athletes preparing for a physical standard, a selection, or a season use it too. Programming for a specific test date looks different from general fitness, and the plan reflects that.
Weight Loss, Muscle & Athletic Performance
Most people arrive with one of three goals. For weight loss and body composition, training is the half of the equation that protects muscle while you eat less, so the weight you lose comes off the right place and your metabolism does not sink with it. Your trainer pairs lifting with the right dose of conditioning and can coordinate with our nutrition coaching.
For muscle building, the plan looks different: enough volume per muscle group each week, progressive load, controlled tempo, and honest tracking so you can see whether the last six weeks actually did anything.
For athletic performance, we work backwards from the demand, whether that is a service physical fitness test, a season, or a selection date. Speed, power, change of direction, and work capacity get their own place in the week alongside the strength base.
- Weight loss and body composition, with muscle protected through the deficit
- Muscle building with tracked volume and progressive load
- Athletic performance built around a test date or a season
- 24/7 gym access included with personal training memberships
Common Questions
Questions About This Program
Most clients train with a coach one to three times a week and complete the remaining sessions on their own with 24/7 access. Your trainer recommends a frequency after the first session based on your goals and schedule.
Training packages and membership options are covered on the pricing page. Ask at your intro which combination fits how often you plan to train on your own between sessions.
Yes. Training builds and preserves muscle while you are in a calorie deficit, and your trainer can coordinate with our nutrition coaching so the eating side supports the training side.
This is one we hear from women all the time: “I don’t want to get too bulky.”
The reality is that significant muscular size doesn’t happen by accident. Building a highly muscular physique takes years of consistent, intentional training, nutrition, and a specific focus on gaining muscle.
For most women, strength training is about getting stronger, healthier, and more capable. It can help maintain muscle and strength as you age, support bone health, and make it easier to stay active and independent throughout life.
Strength training is for everyone, at every age and experience level.
Bring it up at the first session and clear anything medical with your doctor. Programming is built around restrictions, which usually means choosing a different variation of a movement rather than avoiding training.
Let your trainer know as early as you can and we will reschedule. Contact us at (860) 415-4909 if you cannot reach your trainer directly.
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Address
800 Flanders Road, Building 9 Unit 5
Mystic, CT 06355
Serving Groton, Mystic, Noank, Stonington, New London, Ledyard, Gales Ferry & Southeastern Connecticut
Directions & Parking
Off Flanders Road, connecting to Routes 184 and 1, minutes from downtown Mystic and a short run from I-95, Noank, Stonington, New London, and Naval Submarine Base New London. Free on-site parking directly outside the door.
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(860) 415-4909Hours
Open 24 Hours7 Days a Week
24/7 member access through our member app