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Who We Are

Bench Gym Personal Training DC is a one-on-one instruction incorporating fitness assessment, goal setting, and nutritional advice into challenging workouts specifically designed for each individual's particular needs.

If you’re located in Washington DC or DMV, Bench Gym has the Best Personal Trainers DC to help you get in shape. Our personal trainers are experts in exercise science and have a better understanding of nutrition and can help you create a healthy eating plan.


In addition to motivating you and providing support, they can also help you stay on track. Bench Gym Personal Training in Washington DC is everything for you.


What We Offer


At our premier personal training DC destination, we offer a wide range of services to help you achieve your fitness goals. Whether you're aiming to reduce weight, improve strength and muscle or simply want to feel better overall, we have a plan for you


At Bench Gym, we believe that health is not only about what goes into your mouth but also what comes out of it. That's why our personal trainers provide nutritional advice alongside all of our other services—so that you can maximize your results and get back to living life as fully as possible.

We are committed to helping you look and feel your best by offering an attainable combination of nutrition, exercise and lifestyle changes that will allow you to maintain these changes long after you've left Bench Gym Personal Training.

Our Location

Hire the Right Personal Trainer in Washington DC

If you’re looking to get in shape, one of the best things you can do is to hire a personal trainer to help you reach your goals more quickly and safely. Hiring a trainer isn’t as expensive as many people think and can really help motivate you to achieve your fitness goals. Here are some reasons why you should hire a personal trainer, plus tips on how to pick the right one for you:

You may be wondering if a personal trainer is right for you. The answer is, it depends. If you have specific fitness goals, are struggling to stay motivated, or need help developing a workout routine, a trainer can be a great asset. 

However, trainers are not for everyone. If you are not comfortable working out on your own and feel the need for extra accountability or motivation, then a personal trainer is what you need. In that case, Bench Gym Personal Training has the right personal trainers DC for you to achieve your fitness goals.

Is a Personal Trainer  Right For Me?

Workout  Facility

No Membership




Best Personal Trainer DC & Top Personal Training Gym in Washington DC- For Weight Loss, Strength, Tone, Cardiovascular and Endurance, Muscle Size, Core, Balance, Flexibility, Bodybuilding, Function; Overall Health, and Nutrition.

Fitness Assessment and Nutrition

"-body fat test with segmental body composition machine, comprehensive fitness assessment, nutritional consultation



- our signature 30-minute 1-on-1 workout. Quick but effective program popular with busy professionals, housewives, student and seniors



Vital Physical Therapy

Acupuncture and Massage

The Advantages of In-Person Personal Trainers

There are several advantages to working with an in-person trainer as opposed to other fitness options.


First, you get one-on-one attention and customized workout plans. This means your workouts are more effective and tailored to your specific goals. 


Additionally, in-person trainers can provide motivation and accountability, which can be helpful if you’re struggling to stay on track.


They can also offer guidance on nutrition and other lifestyle changes that can impact your results. 


Finally, working with a trainer can be fun and enjoyable, making it more likely that you’ll stick with your fitness routine in the long run.

Disadvantages of Online Personal Trainers

Although online personal trainers can be convenient and affordable, there are some disadvantages to consider before hiring one. First, you won't have the same accountability as you would with an in-person trainer. 


It can be easy to skip workouts or make excuses when you're not being held accountable by someone in person.


Second, you won't get the same level of personalization with an online trainer. They won't be able to assess your form or give you specific advice based on your unique situation.


Third, online trainers may not be as knowledgeable as in-person trainers. Without being able to see you in person, they may not be able to give you the best possible advice.


Fourth, online trainers may not be able to motivate you as much as an in-person trainer could.

  • What are the 5 components of fitness so I can be more specific with my fitness goals?
    (1) BODY COMPOSITION- Measurement of Body Fat. Determining your body composition involves differentiating between how much of your total weight comes from body fat as opposed to lean body weight. (2) FLEXIBILITY- Range of Motion at a Joint. Ability to move a joint through its complete Range of Motion (ROM). Tight muscles can cause limitation in flexibility which can cause joint injury when attempting to move structures of a joint beyond the limited range of motion. (3) Muscular Endurance- Ability to do Certain Movement Repeatedly. Ability of a muscle group to perform repeated work (contractions) over a period of time sufficient to cause fatigue. It is also designed as your muscle’s ability to maintain work at a specific percentage of its overall strength for a prolonged period of time. (4) Muscular Strength- How much you can lift 1 time. Muscle Strength is the muscles ability to lift a load at one time only. (5) Cardiovascular Endurance: Ability of heart & lungs to provide the body with oxygen. Cardiovascular Endurance is also referred as Aerobic Fitness. It is defined as the coordinated ability of the pulmonary system (lungs), cardiovascular system (heart & blood vessels), and the metabolic pathways within the muscular system to take in, deliver, and utilize oxygen. The more oxygen you can take in, deliver and utilize by exercising muscles, the more aerobically fit you are.
  • What is the government minimum guideline for exercise?
    According to government guidelines, adults should get at least 150 minutes a week of moderate-intensity exercise each week. Or a minimum 30 minutes of moderate exercise at least five days a week.
  • What is a pulse?
    Pulse is a number of times your heart beats in a minute- how hard are you working. Average, healthy resting pulse is 60-80 BPM. Athletic is lower 60.
  • What is a maximum heart rate?
    Max Heart Rate = 220-Age Target Heart Rate: 220-Age x Max.Heart Rate Range (%)* *Max Heart Rate Range is 60%-85% of MHR.
  • What is Calorie?
    Calorie refers to the amount of energy in food or expended in physical activity. A measurement of energy. Protein= 4 calories/gram Carbs= 4 calories/gram Fat= 9 calories/gram Alcohol= 7 calories/gram
  • Why do we need to eat protein?
    Protein’s main function is to build muscle tissue.
  • What is Metabolism?
    Metabolism is the sum total of all chemical processes in the body. The amount of calories burned each day.
  • What is Body Fat unhealthy range?
    Body Fat is the amount of fat on your body. Body Fat Unhealthy Range: Men > 22% Men < 2-3% Women > 35 % Women > 15%
  • How much calories do I have the decrease if I want to lose 1 2 lbs a week?
    ½ lb = -250 cal/day 1 lb = -500 cal/day 1 ½ lbs = -750 cal/day 2 lbs = -1000 cal/day Do not go below 1200 cal/day.
  • What is Glycemic Index?
    Glycemic Index tries to rate how fast the food is absorbed. High: Burst-Fast Low: Slow-Longer
  • Is cardio exercise better than weight training?
    Cardio exercise burns calories only while you do it while weight training can keep your metabolism elevated for 48 hours after you finished lifting. A good cardiovascular endurance can significantly improve your weight training session.
  • What is HDL and LDL?
    High Density Lipoprotein (HDL): The Good Cholesterol. Transports fat & cholesterol out of the cells- “Withdrawer” Low Density Lipoprotein (LDL): The Bad Cholesterol. Transports fat & cholesterol to the cells- “Depositor”
  • Why do we need a fiber?
    Fiber is an indigestible carbohydrate found in plant foods, such as fruits, vegetables, whole grain products and dried beans. You need fiber in your diet to ensure intestinal health and also to help control blood glucose and cholesterol. Fiber: RDA Recommendation for Fiber: 25-40 grams/day
  • What is the recommended salt intake?
    The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day- or 1,500 mg if you're age 51 or older.
  • What is our alcohol intake limit?
    According to the Dietary Guidelines for Americans, 1 drink per day for women and up to 2 drinks per day for men. This definition is referring to the amount consumed on any single day and is not intended as an average over several days.
  • What is Nutrition Facts Label?
    The information in the main or top section (see #1-4 and #6 on the sample nutrition label below), can vary with each food product; it contains product-specific information (serving size, calories, and nutrient information). The bottom part (see #5 on the sample label below) contains a footnote with Daily Values (DVs) for 2,000 and 2,500 calorie diets. This footnote provides recommended dietary information for important nutrients, including fats, sodium and fiber. The footnote is found only on larger packages and does not change from product to product.

Picking Your Best Option For

Best Personal Trainer DC

There are a few things to consider when choosing a personal trainer. 


  • First, what are your fitness goals?


If you're looking to lose weight, you'll want a trainer who specializes in weight loss. 


  • Second, what is your budget?


Trainers can range in price, so you'll want to find one that fits your budget. 


  • Third, what is your schedule like?


You'll want to find a trainer who has availability that works with your schedule. 


  • Fourth, what is your preferred training style?


Some trainers are more intense than others, so you'll want to find one whose style matches your own preferences. 


  • Fifth, what are the trainer's qualifications?


Make sure they have the experience and credentials you're looking for. 


Ken B


“January 3, 2007. That was my first training day with Bench Gym, and I've been a loyal client since. It was my New Year's resolution at the time. Thanks to them, it's a resolution I've happily maintained since then with amazing results....”😍👏

Bill S.jpg

Billy S


"Jon and his staff put together a workout program for me that has delivered results. I can see real improvement in my athletic ability and my overall physical appearance. No doubt, Bench Gym is really a amazing one. " 


Tim C


"Bench Gym is a caring and inspiring place. Many of us in the DC area are workaholics, logging countless hours on the job, with little time set aside for ourselves and our own well-being. Bench Gym helps you to get your life in balance…” 


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Personal Training Bench Gym

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Phone Number:

(202) 804-1020


(202) 775-9400


1150 18th St NW,

Washington, DC 20036

 Hours of Operation

Monday to Friday:

5:30 am to 9:00 pm

7:30 am to 5:00 pm

Sunday: Closed

Welcome, Everyone! Bench Gym Personal Training was established in 2003 as a niche gym to help everyone in their physical fitness needs and promote well-being to the Washington DC community so they can live a healthy and productive life.

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