BlackBench Fit

BlackBench Fit helps adult and athletes get better, feel better and look better through cutting edge methods and programs.

BlackBench Fit offers the best strength and conditioning workouts in Loudoun County. But we don’t stop there. At our Ashburn, VA facility, we offer a full range of fitness solutions, including all-in-one group workouts, injury prehab/posthab, nutrition and wellness. Our comprehensive whole health program is centered on your specific goals and supported by our inspiring BBF community of members and trainers.

The BBF adult program includes 2-day, 3-day or unlimited weekly workouts, month-to-month memberships and extra support both in and outside of BBF.

Our Athletic Development Academy ("The Academy"), is a specialized program for athletes looking to employ the most advanced philosophies and methods in the industry. As an MBSC affiliate, our program is the same that athletes at the highest levels use.

For more info or to schedule a free demo class, email

Gatorade | Sisters in Sweat ft. Serena Williams

One of the things we are thankful for - athletes, and the life lessons they are able to learn on the field, court, rink, gym, etc.

#blackbenchfit #bbfacademy #gatorade #sistersinsweat #sportsperformance Serena Williams’s advice to her newborn daughter is a message to all girls. #SistersInSweat

Instagram post by Movement As Medicine • Oct 16, 2017 at 8:56pm UTC

A great read and one of the best concise explanations for why strength training should be part of everyone's routine.

#blackbenchfit #strengthtraining #ashburnfitness #newschooltraining

207 Likes, 5 Comments - Movement As Medicine (@movementasmedicine) on Instagram: “Hypertrophy for Health . As we age we lose the hormonal support necessary to continue building…”

If you exercise a lot, you probably think your heart is in good shape. Maybe not.

Don’t assume because you lead an active lifestyle that you’re immune from cardiovascular disease. In fact, doctors often overlook signs of cardiac problems and the potential for heart attacks in athletic patients.

#blackbenchfit Sometimes even the most active people can have dramatic cardiac problems.

Positive Coaching Alliance

Yes! Male or female, the responsibility is great and the support from parents, coaches and teammates alike is critical.

There is no more responsibility than being a goal keeper.

HS player killed by log during football drill

So incredibly sad - and so totally avoidable. We get so frustrated when we hear about coaches who feel the need to think of stupid ways to train athletes! How about mastering the basics to help athletes improve upon what has been proven to work best?? If you hear about or see your athlete doing "crazy" exercises (i.e. deadlifts on a bosu or the like) or extreme exercises that you can't possibly see how they mimic sport, speak up or change trainers/coaches.
#blackbenchfit #bbfacademy #trainsmart
#notnavyseals Police say a group of New York high school football players were carrying a large log overhead for a workout when it fell on a 16-year-old and killed him.

Six middle fingers on Snapchat lead to disqualification of Junior League softball team

We've read about high school seniors having their college acceptance reversed after inappropriate social media posts, and now an entire team has been disqualified from the nationally televised championship game at the Junior League World Series. Please share this story with your student-athletes - "There is always someone watching!" - even on so called private social media apps like Snapchat.
#blackbenchfit #bbfacademy #socialmediawarning #besmart Little League, which operates the championship tournament, called the post “unsportsmanlike” and “inappropriate.”

Perspective | For Redskins Coach Jay Gruden, in some cases, less is more

More often than not, extra weight on your body -- not past injuries or surgeries -- are to blame for joint pain, inflammation and mobility issues. Redskins Head Coach Jay Gruden, who recently dropped more than 20 pounds off his 6'2" frame, says losing weight was the key to his joints feeling great again.

We couldn't agree more. Before writing off that nagging knee pain, back ache or hip soreness to a past injury or your age, take an honest look at your weight -- even losing a modest 5 or 10 extra pounds can relieve a huge amount of pressure off your joints. In fact, each pound of weight loss can reduce the knee-joint load by four pounds -- lose just 10 pounds, and that’s 40 fewer pounds per step your knees have to support.

#blackbenchfit #bbfnourish Washington coach has lost 23 pounds since the end of last season, when ‘I just didn’t feel healthy.’

Beyond The Bench- WILSON AYERS

Beyond the Bench, where we talk to top athletes in Loudoun County about their training, nutrition, and recovery. First up is baseball standout Wilson Ayers from Briar Woods HS #bbfacademy #blackbenchfit #beyondthebench #trainnourishrecover #sportsperformance #longtermathletedevelopment

Beyond the Bench takes a look at top Loudoun County athletes and learns about their training, nutrition, and recovery.

The epidemic that’s ruining youth sports

As the "dog days of summer" approach, use the summer heat, vacation time or any other excuse you can think up as reason to encourage your kids to take time away from their sport. For their physical and mental health - they MUST take breaks. A month is ideal, two continuous weeks is the minimum. They will NOT lose their spot on the team. They will NOT get worst. They WILL allow their bodies to heal (from known and unknown injuries). They WILL reduce the mental burnout that comes so often with year-round play.
#bbfacademy #blackbenchfit #parentsitsyourjob #timeoffisnotnegotiable #longtermathleticdevelopment #theprosdontplayyearround During a soccer game early last year, Tiffany Lin began experiencing a sharp pain in her right knee. Then a freshman at Manhattan’s Beacon School, Lin tried to play through the pain but sought out …

To Heat or Ice Your Latest Injury…that is the question. - Spine Care News & Articles - Virginia Therapy & Fitness Center

We get asked all the time! Great info from one of our favorite local practitioners.
#blackbenchfit #iceorheat #advicefromtheexperts #injuryadvice Learn the appropriate situations in which to heat or ice an injury and the correct technique to apply the treatment

Coaches Share Their Tournament Advice

The college recruiting process can be intimidating- especially if it's your first time through. Although this piece focuses on summer ID tournaments, the advice is spot on across all sports and throughout the entire recruiting process. Wise words for parents and athletes alike.
#blackbenchfit #bbfacademy #studentathletes #collegeathletics #athleterecruiting #wisewords #readonathletes Many prospective student-athletes (PSAs) find that participating in a Recruiting Tournament or Showcase can be stressful when the sidelines are packed with college coaches there to watch them compe…

If you had to pick between stevia and sucralose as the "healthiest" sugar substitute, which would you pick? Read on to get one experts insight.
#bbfnourish #blackbenchfit #informedchoice #interestinginfo

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21720 Red Rum Dr, Ste 167
Ashburn, VA

Opening Hours

Monday 05:30 - 21:00
Tuesday 08:30 - 21:00
Wednesday 05:30 - 21:00
Thursday 08:30 - 21:00
Friday 05:30 - 14:00
Saturday 08:30 - 10:30
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