Training That Actually Fits Your Life
Cape Cod's premier training studio, located right in the heart of Mashpee. Personalized coaching, small classes, and results-driven programming with expert coaches guiding every workout — so you don’t have to guess, plan, or figure it out on your own.
Start with a free class or book a consultation to learn more about our program options to see what feels like the best fit for you.
New to strength training, or just building back old habits? You’re in the right place.
Individual Training
At On Course, no two clients are treated the same. Every workout is coached, intentional, and adjusted to you — your body, your experience level, and how you’re feeling that day.
Small Group Training
Our small group classes allow our coaches to give you real, personal attention, not just shout instructions from across the room. You’ll always know what you’re doing, why you’re doing it, and how to do it safely.
Our Philosophy
Our approach focuses on training your bodies natural movement patterns, building strength, agility, balance, and helping you regain abilities you thought were gone. The goal isn’t to push through pain. It's to help you move better, feel stronger, and get back to enjoying your life.
You’ll love On Course if you want:
Coached sessions so you know exactly what to do
A clean, premium studio with state-of-the-art equipment instead of a crowded big-box gym
Small groups where coaches know your name and your goals
Programming that balances strength, conditioning, and longevity
A welcoming community in Mashpee and across Cape Cod
Choose the right training course for you
Whether you want the energy and community of group fitness, prefer focused semi-private training, or want fully individualized personal training on Cape Cod, On Course Training gives you a clear path forward.
1-1 Personal Training
One-on-one personal training in Cape Cod for highly personalized coaching, accountability, and support. Ideal if you have specific performance, rehab, or lifestyle goals.
Fully customized training plan for your goals
Flexible scheduling based on your calendar
Complete 1-1 attention the entire session
Dedicated coach keeping you on course
Semi-Private Training
Semi-private training pairs the accountability of training with friends or family with the personalization of one-on-one coaching. Ideal if you want more guidance or specific goals without the financial commitment of private training.
Customized coaching inside a small group setting
Accountability and progression built into every week
1-1 attention of personal training at a fraction of the cost
Great option if you’re newer to strength training
Group Fitness
Our signature group fitness classes in Mashpee, MA blend strength training and conditioning in a structured, coach-led format. You’ll know exactly what to do from warm-up to cool-down.
Small groups (5-12) for real personalized attention, coaching and community
Structured programming, so you can skip the guesswork
Perfect entry point if you’re new to training or just need that extra layer of guidance and accountability
Mashpee Premier Group Fitness Classes — your easiest way to get started.
Our group fitness program is the best way to get started at On Course Training if you want expert coaching at a fraction of the cost of 1-1 training. Each session is meticulously programmed and coach-led, so you never have to guess what to do. You’ll build strength, improve conditioning, and move better in everyday life.
Structured training blocks designed for real progress
Coaches walking the floor every minute of class, guiding, modifying movements and giving every member 1-1 support
Sessions are scalable for every fitness level
Supportive community of members from Mashpee and across Cape Cod
If you’re searching for group fitness in Mashpee, MA, this is your low-friction starting point—book a class, show up, and we’ll take it from there.
What a typical class looks like:
Brief check-in and explanation of the day’s workout
Coach-led warm-up to get you moving and ready
Strength-focused block using barbells, dumbbells, or bodyweight
Conditioning piece tailored to your current level
Cool-down and coaching on how to recover well for the next session
Not sure if group or semi-private is best for you? Book a quick consultation and we’ll help you choose the right fit.
What our members say
These stories from our incredible members showcase what is possible when you make yourself a priority and have the right guidance.
“Cheryl is amazing. I have spinal stenosis and neck injuries, and I’m feeling stronger than ever. She modifies my workouts, but I still sweat, burn fat and most importantly, build muscle. I never stick to exercise, and I actually smile the whole time. I’m down 6lbs and I am happy to have met Cheryl, and my life is more enriched having her as my trainer.” – Mia
– Mia, Falmouth
“Starting again is never easy. Cheryl is a consummate professional. I feel pushed but protected! She’s invested in my progress, and her facility is gorgeous!! I feel fortunate to have found Cheryl and On Course Training & Fitness!!!” – Maureen
– Maureen, Mashpee
"On Course Training & Fitness is excellent!! Cheryl is by far a top-notch professional personal trainer. She really listens to what your goals and expectations are, and will guide you to achieve them. The atmosphere of the gym is impeccable, comfortable and welcoming. If I could, I would go every day! I always look forward to our workout sessions. Thank you, Cheryl!”
– Theresa, Sandwich
Cape Cod's Premier Training Studio - Spotless and thoughtfully designed with results in mind.
On Course Training was intentionally curated to blend the privacy and exclusivity you expect with a private studio, but with all the equipment you would expect at a premium commercial gym. Every square foot of our space was meticulously designed to ensure our members have everything they need to get results.
- Thoughtfully laid out training floor
- High-quality strength and conditioning equipment
- Tidy, minimalist aesthetic for a calm training experience
- Private studio feel with strong community energy
You’ll find us at 400 Nathan Ellis Hwy #151, Mashpee, MA 02649, conveniently located for Mashpee, Falmouth, Sandwich, and the greater Cape Cod area.
Getting started is simple.
We are a private studio, and sessions are available by appointment only. You can book a free intro class to experience the studio, coaching, and community with a low-commitment first step. If you already know you want more personalized support, a quick consultation for semi-private or personal training is just as easy.
- Step 1: Pick a first step below—group class or consultation.
- Step 2: Choose a time that fits your schedule.
- Step 3: Show up a few minutes early; we’ll handle the rest.
We look forward to helping you get back On Course!
Option 1: Book a Group Class
Best if you want to jump in, feel the energy, and experience the coaching and community right away.
Option 2: Book a Consultation
Best if you’re considering semi-private training in Mashpee, one-on-one personal training, or our 6-week program and want a quick conversation first.
On Course Training
Premium group fitness, semi-private training, and personal training in Mashpee, MA—serving the Upper Cape Cod community with results-based programming and supportive coaching.
Contact & Next Steps
Phone: (508) 501-5278
Email: cheryl@oncoursetrainingandfitness
© 2026 On Course Training. All rights reserved.