New to Valhalla?

If you’re thinking about starting strength training (or getting back into it) you’re not alone.
Most of our members started because they wanted:
• To feel stronger
 • To build consistency
 • To stop guessing what to do
 • To train without feeling intimidated
Here’s what you need to know.

  • We are a structured strength training facility.

    Every class is coached.
    Every session has a purpose.
    Every week follows a clear progression.

    You won’t walk in and wonder what you’re doing.
    You’ll be guided from warm-up through your final lift.

    We focus on building strength that lasts - not chasing exhaustion.

  • Yes.

    You do not need experience.

    Every class includes movement preparation, technique instruction, and scaling options to meet you where you are. Our coaches guide you through the entire session.

    You just need to show up.

  • That’s normal.

    Most members felt that way at first.

    You will be coached.
    You will be supported.
    You will not be thrown into a room and left to figure it out.

    We prioritize movement quality and steady progress - not competition.

  • While our programming evolves every couple of months, most strength sessions follow a consistent structure:

    • ~10 minutes of guided mobility and dynamic warm-up to prepare the muscles being trained that day
    • ~40 minutes of focused strength training, typically broken into two blocks that include both primary lifts and supportive accessory work
    • ~10-minute finisher, often incorporating conditioning and core work
    • Optional cool down and mobility at your own pace

    All exercises, sets, reps, and intensity are prescribed and coached. You won’t need to guess what to do.

    Our coaching team prioritizes proper form, steady progression, and sustainable intensity to support long-term results and reduce injury risk.

    On conditioning-focused days, the strength portion is shorter and followed by a longer conditioning segment.

  • Our classes typically range from 8–16 members.

    We intentionally keep classes smaller to ensure every member receives coaching, feedback, and support throughout the session.

    During busier time slots, we often have two coaches on the floor to maintain a high level of instruction and personal attention.

    Our goal is to deliver a personal training experience - at a fraction of the cost of one-on-one training.

    You won’t get lost in a crowded room.
    You’ll be coached.

  • We regularly work with members who have prior injuries or movement restrictions.

    Exercises can be modified, loads adjusted, and movements substituted to meet you where you are. Our coaching prioritizes proper form and gradual progression to help you train safely and confidently.

    Let us know about any concerns, we’ll guide you.

  • We recommend at least 3 sessions per week to see meaningful progress.

    For most adults, 4-5 sessions per week is optimal for strength development and long-term results.

    We also encourage basic movement outside the gym - walking, mobility work, and staying active daily.

    Strength is built in the gym.
    Health is supported by what you do consistently outside of it.

  • We offer:

    3x Per Week Membership
    Ideal for those committing to consistent, structured training.

    Unlimited Membership
    For those ready to prioritize training and maximize results.

    Discounted rates are available for longer commitment terms.

    We also offer drop-in passes and punch cards for flexibility. However, meaningful progress comes from consistency. We recommend attending at least three times per week rather than training sporadically or jumping between gyms.

  • A balanced week typically includes:

    • 2–3 Strength sessions
    • 1 Conditioning or Recovery session

    Avoid stacking only heavy strength days. Recovery and conditioning support your progress.

    If you’re unsure how to structure your week, we’ll help you plan it.

  • Yes - if you are consistent.

    Strength and confidence are built over time through progressive training, adequate recovery, and supportive habits outside the gym. Real, lasting change doesn’t happen overnight — it happens by showing up, following the process, and staying committed.

    To help you build sustainable habits, new members will receive:

    • Complimentary body composition scans for the first 4 weeks
    • App to help with nutrition and lift tracking for the first 4 weeks
    • Access to Coaches with built in check-ins

    While no extreme diets are required, nutrition plays an important role in performance and body composition. We provide accountability tools to help you build sustainable habits that support your training.

    Meaningful change takes time but if you stay consistent and trust the process, results follow.

  • If you’re unsure where to start or want help choosing the right membership option, we’re happy to talk.

    You can:

    • Email us at support@valhalla.fit
    • Call or text (860) 573-5010
    • Or stop by the gym at 33 Alumni Rd, Newington, CT

    We’re here to help you feel confident about your decision.

    Or, if you’re ready to experience it for yourself:

    Start Your 7-Day Trial