If you enjoy working out with others, group training exercises are a fantastic way to stay fit, build a community, and stay motivated. Whether in a small group or a larger class, training with others brings camaraderie, accountability, and a lot of fun to your fitness routine. For those looking to mix up their workouts, small group training may be the perfect solution.
But what exactly is small group training?
Small Group Training Definition
A small group training session usually consists of a certified trainer and three to eight participants, allowing for personal attention while fostering the energy of a group dynamic. This smaller setting ensures that the trainer can closely monitor each participant’s form and progress, helping everyone reach their fitness goals faster and more safely.
What sets small group training apart is the blend of personal guidance and the shared motivation of group training exercises, creating the perfect environment to challenge yourself while enjoying the support of others.
4 Common Small Group Training Exercises
Small group training often features group training exercises that can be adapted for all fitness levels. These workouts are versatile, focusing on strength, stability, and endurance, while often incorporating partner or circuit-based elements.
Let’s dive into four of the most popular exercises in small group training, along with variations to keep things interesting and challenging:
1. Squats
Primary Exercise: Basic Squat
Squats are a staple in both small group training sessions and larger group fitness classes. They target the lower body, strengthen the core, and can be done anywhere without equipment.
Why It Works for Groups: Squats are easily scalable, making them ideal for mixed fitness levels. Trainers can add variations to keep advanced participants engaged while beginners master the basics.
Variation: Goblet Squat
Adding a weight, such as a kettlebell or dumbbell, turns a basic squat into a goblet squat. This variation builds strength faster and challenges the upper body to stay engaged.
2. Push-Ups
Primary Exercise: Push-Ups
Push-ups are an excellent upper-body and core-strengthening exercise. They’re a common feature in group training exercises because they require no equipment and can be scaled for any fitness level.
Variation: Plyometric Push-Up
For advanced participants, adding a plyometric element—such as pushing off the ground with enough force to clap hands—boosts power and explosiveness.
Tip: Make it fun by incorporating a group push-up challenge to see who can maintain proper form for the longest time.
3. Planks
Primary Exercise: Plank
Planks are a powerful core stability exercise, perfect for both small and large group training sessions. Group members can set timed challenges or work through intervals together for added motivation.
Variation: Side Plank
Side planks activate the obliques and reduce strain on the lower back. Trainers can mix side planks into circuits to provide variety and target hard-to-reach muscles.
4. Flexibility and Recovery Sessions
Primary Exercise: Yoga
Flexibility and recovery are essential components of any fitness program. Incorporating yoga into group training exercises helps participants stretch, improve mobility, and reduce the risk of injury.
Variation: Foam Rolling
Foam rolling is an excellent way to release muscle tension post-workout. Trainers can guide participants on rolling techniques for different muscle groups, creating a holistic training session.
Why Group Training Exercises Are Effective
Small group training thrives because it combines the social and motivational benefits of group workouts with the personalized attention of one-on-one training. Whether you’re performing circuits, partner exercises, or working on individual strength goals, the combination of camaraderie and customization makes every session unique.
For example:
- Group Challenges like timed circuits foster friendly competition.
- Partner Exercises (e.g., medicine ball passes) build collaboration and fun.
- Circuit Workouts ensure participants stay engaged with varied movements and intensity.
Try Small Group Training at Physiq Fitness
Looking for a mix of small group training and larger group training exercises? Physiq Fitness offers a variety of classes tailored to different fitness levels and goals. Our QFIT Team Training program includes five unique styles of HIIT classes, perfect for small groups looking to challenge themselves while having fun.
We also offer larger group classes like Pilates and Barre for those who thrive in a bigger community setting. With five gyms in the Salem, OR area and one in Gilbert, AZ, Physiq Fitness is here to help you achieve your goals.
Learn more about QFIT Team Training today, and join us on the journey to a healthier, happier lifestyle!