If you enjoy working out with others, small group training is a fantastic way to keep fit, build a community, and stay motivated. For folks who don’t like working out by themselves or just want to mix up their workout routine, small exercise sessions may be just what you’re looking for!
But what is small group training?
Small Group Training Definition
A small group training session usually consists of a certified trainer and three to eight participants who are all performing the same workouts throughout the session. By keeping the number low, the trainer can pay closer attention to each participant. This personal attention will help ensure that each person is performing the exercises correctly so they can reach their goals faster and get stronger more quickly.
4 Common Small Group Training Exercises
During a small group training session, you can expect to perform a few different exercises and circuits. Some of the most common exercises used in small group training include squats, push-ups, and planks. However, trainers will often have their group perform variants of these exercises to increase or decrease the difficulty and target certain muscles.
As you try to get a sense of what you can expect out of a small group training session, take a moment to learn more about the four most common small group training exercises and their variants below:
1. Squats
Primary Exercise: Basic Squat
Squats are one of the best lower body exercises for folks trying to build a strong lower half and tone their legs and glutes. They also help build a strong core and work on upper-body engagement.
Squats are a great small fitness group option because they require no equipment in their basic form. They can also be implemented into workout circuits or done by themselves.
Variation: Goblet Squat
Goblet squats are a variation of a basic squat that includes holding a weight close to your chest. Holding the weight will add resistance to your squats and help you build muscle faster! Goblet squats are more intense than normal squats, so be sure you’re comfortable with the basic variation before you decide to try something harder.
2. Push-Ups
Primary Exercise: Push-Ups
Push-ups are a tried and true way to get your upper body stronger and build chest and back muscles. Much like squats, one of the best things about them is that you don’t need any equipment to perform a push-up!
Proper form is paramount when it comes to push-ups, as you want to make sure that you’re hitting all of the right muscle groups and really moving in a controlled manner.
You can even ask your small group if they want to try something like a push-up challenge to really up the intensity!
Variation: Knee Push-Up
If you can’t do a standard push-up comfortably, try knee push-ups. Knee push-ups are performed the same way as the standard movement but with your knees on the ground to help support your upper body.
Keep up with knee push-ups for a while, and you’ll be able to move onto the standard version once you’ve built more muscle!
3. Planks
Primary Exercise: Plank
Planks are one of the best exercises for core stability that you can do. They’re great for a small group exercise group, as you don’t need any equipment, and you can set a specific amount of time for all members of the group to perform the exercise.
Make sure that you listen to your instructor’s advice about form when it comes to planks. You want your core to support your body, so make sure you aren’t bending your back upwards or downwards, as this can compromise your muscle recruitment.
Variation: Side Plank
Side planks are a great way to hit your oblique muscles, which are notoriously hard to reach. Side planks also don’t put a lot of strain on your lumbar spine, making them a great option for those who have lower back pain. If you sit a lot for work or suffer from lower back issues, you can ask your group to implement side planks into your small group exercise routine to help reduce back pain while building a stronger core.
4. Flexibility Sessions
Primary Exercise: Yoga
Not every small group training session has to be wholly about building muscle. Improving flexibility and keeping muscles loose is one of the best ways to not get injured when exercising, especially if you’re just starting out.
Yoga is the perfect middle ground between strength training and stretching, as you’ll be using your core muscles to stabilize your body in order to hold the poses and movements the group is performing.
Yoga is also proven to improve your mental health and help you stay focused. The perfect exercise for both your mind and body!
Variation: Foam Rolling
Foam rollers are an awesome tool to help loosen up tight muscles and provide your body with some relief.
An instructor can help guide you on how to roll out different muscle groups. Foam rollers are an awesome way to decompress after a hard workout and prevent injuries, which is a plus for everyone in your exercise group!
Try Small Group Training at Physiq Fitness
If you’re interested in trying out a small group fitness class in Salem, Keizer, Albany, or Lancaster, Oregon, Physiq Fitness has you covered. QFIT Team Training is our cutting-edge small-group fitness program that offers five different styles of HIIT classes that’ll have you feeling great and achieving your goals in record time! Physiq Fitness also offers many larger group fitness classes, like Pilates and Barre.
Learn more about QFIT Team Training and our membership options today! With 5 gyms conveniently located in the Salem, OR area and 1 gym in Gilbert, AZ, we’d love to help you on your way to a happier, healthier lifestyle. If you have any questions, please feel free to reach out!
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Brandon Bennett, VP of Fitness Operations at Physiq Fitness, is a passionate and results-driven professional with over 20 years of experience in the fitness industry, holding 17 certifications from NASM, Precision Nutrition, Certified Functional Strength Coach, and others. Skilled in team training environments, he excels in crafting tailored programs for optimal performance and injury prevention. He has mentored over 100 trainers throughout his career and has worked at Physiq Fitness for over 10 years.