In the world of Fitness, there are five main types of fitness training out there. These are great in different aspects, and each one allows for different types of goal setting, as well as helping various motivation types to push themselves and do their best. I’ve always said that Fitness isn’t a ‘one-size-fits-all’ type of thing, some people may gravitate more towards personal training, while others feel better in a large group setting! There isn’t one that’s particularly right or wrong- finding the one that makes sense for you and your motivation style is all that matters! Today, I want to talk about the five different types of training, what their energy level is like, what size class or session they are, as well as who they are best suited for. Let’s get started!
You can also listen to our podcast here on this topic.
1. Large Group Training
Large group training is by far the most energetic and high pace of all the sessions we talk about here! It’s intoxicating, getting you addicted to the vibe, with the energy matching that of a rave or a nightclub. Think of this as your high energy Zumba class, or large scale, Boot Camp. This type of class is usually seen with upwards of 30 people, lead by a trainer with high energy to drive you to keep pushing yourself during the hour class. Because of the large amount of people, this type of class can see a higher injury rate than our other formats, and can also give you a feeling of being one of many. This also does not allow for any personalization of workout structure to reflect personal injuries or limitations.
This type of training is best suited for people who find motivation through excitement, and do not have a host of health issues to work around. This would be for someone who has worked out before, no proper form of general movements, or is an intermediate to advanced weightlifter.
Size: 30+
Energy: high, vibrant
Pros: party-like feel, great for high-energy, blood-pumping cardio workouts like zumba, cycling, dance and outdoor workouts
Cons: higher probability of injury, not recommended for beginners, limited to no feedback from coach on form
Best suited for: intermediate to advanced level fitness enthusiasts, athletes looking for socialization, people who know proper form of the fundamental movements
- Small group class
Small group classes, limit participation to 8 to 10 people, giving a much cozier vibe to the class. The energy here is usually not as chaotic as a large group class, and allows for more personalized attention from the trainer. Due to its format, this also allows for classes to really get down into the nitty-gritty- we’re talking about skill, specialization here! You’ll also be able to get better feedback from your trainer on modifications to exercise exercises, or replacing movements altogether to accommodate your physical limitations, injuries, or experience level. Some examples of small group classes featured at Untamed Fitness include:
-6 Week Endurance & Cardiovascular Health
Though this is slightly more personal than a large group class, it still does not allow for complete personalization. Small group classes follow a curriculum they must stick to, regardless of an individuals fitness level. While exercise exercises can be modified, small group classes will not be able to deliver personal training level of program design to accommodate certain health issues or limitations. Small group classes are best suited for everyone from beginner to advanced! The focus of the small group class will dictate the level of experience necessary, since it can be a more specialized skill being developed. Small group classes are also recommended for athletes for integrating cardio or functional movement into your programs.
Learn more about why functional movement can help prevent injury for athletes here!
- Semi private training
All right, let’s get to the good stuff! Semi private training is the best of both worlds, with a small group of only 2 to 3 people, it allows for program personalization, as well as buddy motivation to help you stay on track. Semi private training falls into the category of personal training instead of a fitness class, since it does require a fitness and mobility assessment in order for you to start. Think of this as a private fitness class for you and two of your friends (or soon to be friends!).
Semi private training is goal specific; you decide what your program focuses on, and also allows room for the trainer to design a program around the groups muscular imbalances. Not only will your trainer design a personalized fitness program reflecting your goals, it will also be designed to improve weakened muscles, strengthen muscular slings (learn about myofacial and muscular slings here), and get you to your fitness goals, faster than working out on your own.
The downside of semi private training is also it’s upside. Since training sessions consists of three people, it is set to a rigid workout schedule. Timeslots are usually set in stone for the program duration (5-12 Weeks). Though there are exceptions, trying to figure out a new workout time is usually not worth the stress on the program participants or the trainer. Semi private training is best suited for people interested in a personalized program in order to achieve specific goals, faster. It is also great for beginners looking to learn correct form. Learn more to see if semi-private training is good for you!
- Personal training
Personal training is the most individual and personalized programming on the list. You can work on any of the fitness factors such as endurance, weight, loss, strength, training, functional strength, etc.! There are personal trainers out there that are experts in anything that you want to achieve, and they are willing to help you get there! Personal training reflects you and your trainers energy, creating a solid friendship-type feel that allows them to support you in your fitness endeavors. Personal training will correct your muscular imbalances you didn’t know you had, as well as making you a stronger, more confident version of yourself.
The downside of personal training? Due to its personal, one-on-one nature, it is the pricier of all the options listed here. Depending on the trainer, You can expect to pay anywhere between $45-$700 an hour! The price reflects experience of the trainer, as well as their notoriety in their field. Another downside of personal training is you need to vibe well with your trainers energy and motivation style. For example, if your trainer takes a more militant approach to motivation their clients, but you do better with a gentler ‘feel-good’ style, you probably won’t feel good leaving your training sessions, no matter how experienced or famous your trainer is. Make sure to find a personal trainer that matches your energy, but will still be able to push you and motivate you effectively.
Personal training is perfect for all experience levels, especially for beginners looking to learn correct form without injuring themselves. Personal training is also great for people with health or movement complications such as obesity, diabetes, Hashimoto’s, POTS, PCOS, amputations, osteoarthritis, total knee replacements, just to name a few!
What about elite athletes? These are the people who need personal training SPECIFICALLY in the form of functional fitness and recovery. The endurance and strength athletes I have worked with ni the past all have two things in common: avoidable injuries and refusal to add weekly recovery to their routine. Elite athletes are the busiest of my clients, some of them working out 20 hours a week in their sport! With that amount of load on their bodies, it is pertinent to add 1-2 sessions a week of functional fitness and recovery work. Why add more exercise to their already daunting level of workouts? It’s simple: to avoid injuries and correct muscular imbalances caused by their sport. (We’ll talk more about this next week). Personally speaking, as a #1 nationally ranked athlete in kickboxing and Muay Thai, my addition of functional fitness and recovery ONCE A WEEK into my workout program has eliminated harsh injuries to my joints and allowed me to fully enjoy my fight career. (Set up a time to chat with me of how to incorporate functional fitness into your athlete elite program here!)
- Programming
I’m not gonna lie, fitness programming is the most over-utilized, over-sold, and under-appreciated of all of fitness types! Fitness programming sounds like a good idea- it’s cheap, widely available through a Google search, and you never have to go through the hours of personal training sessions to find the “perfect fit” personal trainer.
Unfortunately, fitness programming is not for everyone. Programming is best for people who already know correct form of most exercise and have good body awareness (called proprioception) to ensure they are avoiding injury. Programming is not suited for people who lack self motivation, or have a hard time getting themselves up and going to the gym. Working out is a lifestyle habit, something that must be ingrained in your daily life! Programming, while giving you a roadmap, does not actually kick you out the door to achieve your goals.
If you are interested in learning more about which style of training is best for you, book a Free No Sweat Intro Here and chat with Amanda!
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