MASTERING SMALL GROUP TRAINING
Effective Strategies For Instructing 4 or More Clients In A One-Hour Setting
MASTERING SMALL GROUP TRAINING
Effective Strategies For Instructing 4 or More Clients In A One-Hour Setting
Small group training (SGT) has gained significant popularity in the fitness industry, offering the perfect balance between personal attention and the energy of a group workout. For trainers, this format presents both opportunities and challenges. When instructing four or more clients simultaneously, it's essential to manage time effectively, ensure each client receives proper attention, and tailor the workout to meet diverse fitness levels. This article explores strategies for successful small group training, outlines a comprehensive 4-week beginner program, and provides a transition training program to ensure continuous progression.
UNDERSTANDING SMALL GROUP TRAINING
Small group training typically involves 4-10 participants, offering a personalized experience within a group setting. This format combines the motivation of a group workout with the individualized coaching of personal training. The trainer's role is to guide, motivate, and correct form while managing the group's dynamics and ensuring that everyone stays engaged and challenged.
KEY BENEFITS OF SMALL GROUP TRAINING
Cost-Effectiveness: Clients share the cost of the session, making it more affordable than one-on-one personal training while still receiving personalized attention. Challenges arise when participants do not show up or cancel their sessions as this can affect your pay. There are legitimate reasons to cancel, but a policy must be in place and known to clients. You may choose to have a no cancellation policy by requiring a specific amount monthly. If you choose to allow cancellations, a 24 hour cancellation policy is a general norm. When allowing cancellations, you may want to specify the number of participants needed to avoid session cancellation. For example if you have five clients, you may not want to drop below three participants. If participants want to pay more to avoid cancellation, this is an option you can offer your clients by adding in the cost of the missing client(s).
Motivation and Accountability: The group dynamic fosters a sense of camaraderie and accountability, motivating clients to push themselves harder.
Scalability for Trainers: Trainers can serve more clients simultaneously, increasing their earning potential without sacrificing the quality of coaching.
STRATEGIES FOR INSTRUCTING MULTIPLE CLIENTS SIMULTANEOUSLY
1. Effective Program Design
● Circuit Training: This format is ideal for small groups. Design a circuit with various stations targeting different muscle groups. Each station should have a clear objective, whether it's strength, endurance, or mobility. It is vital that each muscle group is targeted equally to maintain a muscularly balanced program.
● Progressions and Regressions: Plan exercises with variations to accommodate different fitness levels. This allows each client to work at their level while staying within the group framework.
2. Efficient Use of Time
● Structured Warm-Up: Start with a dynamic warm-up that engages all participants. This should last 5-10 minutes and include exercises that prepare the body for the upcoming workout.
● Time Management: Allocate specific time slots for each segment of the workout. For example, a 5-minute warm-up, 40 minutes for the main workout (e.g., four 10-minute circuits), and 5-10 minutes for a cool-down/stretching session.
3. Clear Communication
● Instructions: Before starting each exercise, demonstrate the movement and clearly explain the objectives. Ensure that all clients understand the proper form and technique.
● Cues and Feedback: Provide verbal cues during the workout to reinforce correct form and breathing. Offer quick, personalized feedback to each client, focusing on positive reinforcement.
4. Group Dynamics and Engagement
● Partner Work: Incorporate exercises that require partners, fostering teamwork and interaction among clients. This can be done by connecting resistance bands with handles. Connected bands with clients facing each other can squat to row, reverse lung to row, squat hop, tricep kick back, bicep curl, just to name a few exercise options. This not only enhances the workout experience but also strengthens group cohesion.
● Challenge Rounds: Introduce friendly competition, such as a timed challenge or a group goal, to keep the energy high and encourage clients to push their limits.
4-WEEK BEGINNER TRAINING PROGRAM
Week 1: Introduction to Movement
● Warm-Up (5 minutes): Dynamic stretches, jogging in place, arm circles.
● Main Workout (40 minutes):
o Circuit 1:
▪ Bodyweight Squats (12-15 reps)
▪ Push-Ups (modified for beginners, 12-15 reps)
▪ Plank Hold (20 seconds)
▪ Rest (30 sec - 1 minute, repeat 3 times)
o Circuit 2:
▪ Reverse Lunges (12-15 reps per leg)
▪ Dumbbell Rows (12-15 reps per side)
▪ Glute Bridge (15 reps)
▪ Rest (30 sec - 1 minute, repeat 3 times)
● Cool Down (5 minutes): Static stretching focusing on major muscle groups.
Week 2: Building Foundation
● Warm-Up (5 minutes): Dynamic stretches, high knees, butt kicks.
● Main Workout (40 minutes):
o Circuit 1:
▪ Goblet Squats (12-15 reps)
▪ Incline Push-Ups (10-12 reps)
▪ Russian Twists (15 reps per side)
▪ Rest (30 sec - 1 minute, repeat 3 times)
o Circuit 2:
▪ Step-Ups (12 reps per leg)
▪ Single leg bridges (10 reps per leg)
▪ Side Plank Hold (15 seconds per side [not recommended for shoulder injuries)
▪ Rest (1 minute, repeat 3 times)
● Cool Down (5 minutes): Static stretching, focusing on hamstrings, quads, and shoulders.
Week 3: Strength and Stability
● Warm-Up (5 minutes): Dynamic stretches, leg swings, arm crosses.
● Main Workout (40 minutes):
o Circuit 1:
▪ Deadlifts (lightweight, 10-12 reps)
▪ Push-Up to T-Rotation (8-10 reps per side)
▪ Bicycle Crunches (15 reps per side)
▪ Rest (1 minute, repeat 3 times)
o Circuit 2:
▪ Side Lunges (12-15 reps per leg)
▪ Bent-Over Dumbbell Rows (12-15 reps per side)
▪ Superman Hold (20 seconds)
▪ Rest (1 minute, repeat 3 times)
● Cool Down (5 minutes): Static stretching with deep breathing.
Week 4: Introduction to Intensity
● Warm-Up (5 minutes): Dynamic stretches, jogging, shoulder shrugs.
● Main Workout (40 minutes):
o Circuit 1:
▪ Squat to Press (10-12 reps)
▪ Plank to Push-Up (8-10 reps)
▪ Mountain Climbers (20 seconds)
▪ Rest (1 minute, repeat 3 times)
o Circuit 2:
▪ Single-Leg Deadlift (10 reps per leg)
▪ Dumbbell Chest Press (15 reps)
▪ Plank with Shoulder Taps (15 taps per side)
▪ Rest (1 minute, repeat 3 times)
● Cool Down (5 minutes): Static stretching, focusing on all major muscle groups.
4-WEEK TRANSITION TRAINING PROGRAM
Week 1: Building Endurance
● Warm-Up (5 minutes): Dynamic stretches, jumping jacks, arm circles.
● Main Workout (40 minutes):
o Circuit 1:
▪ Kettlebell Swings (15 reps)
▪ Push-Ups (standard, 12-15 reps)
▪ Russian Twists with Weight (15 reps per side)
▪ Rest (45 seconds, repeat 3 times)
o Circuit 2:
▪ Walking Lunges with Dumbbells (12 reps per leg [in place if proper technique is not maintained])
▪ Dumbbell Row to Triceps Kickback (10 reps per side)
▪ Glute Bridge Single Leg (15 reps)
▪ Rest (45 seconds, repeat 3 times)
● Cool Down (5 minutes): Static stretching with focus on hip flexors, hamstrings, and chest.
Week 2: Increasing Load
● Warm-Up (5 minutes): Dynamic stretches, lateral shuffles, butt kicks.
● Main Workout (40 minutes):
o Circuit 1:
▪ Front Squats (moderate weight, 12 reps)
▪ Incline Dumbbell Press (10-12 reps)
▪ Reverse Curls (15 reps)
▪ Rest (45 seconds, repeat 3 times)
o Circuit 2:
▪ Bulgarian Split Squats (10 reps per leg)
▪ Renegade Rows (10 reps per side)
▪ Hollow Body Hold (20 seconds)
▪ Rest (45 seconds, repeat 3 times)
● Cool Down (5 minutes): Static stretching, focusing on lower back, quadriceps, and shoulders.
Week 3: Power and Agility
● Warm-Up (5 minutes): Dynamic stretches, high knees, side lunges.
● Main Workout (40 minutes):
o Circuit 1:
▪ Squat Hop Overs on Bench (10 reps [low bench to maintain safety])
▪ Push-Up to Renegade Row (8 reps per side)
▪ Russian Twists with Medicine Ball (15 reps per side)
▪ Rest (30 seconds, repeat 3 times)
o Circuit 2:
▪ Dumbbell Thrusters (12 reps)
▪ Single-Leg Deadlift to Row (10 reps per side)
▪ Side Plank with Leg Lift (10 reps per side [modify for shoulder injuries])
▪ Rest (30 seconds, repeat 3 times)
● Cool Down (5 minutes): Static stretching, focusing on hip flexors, hamstrings, and shoulders.
Week 4: Maximal Effort
● Warm-Up (5 minutes): Dynamic stretches, jump rope, arm swings.
● Main Workout (40 minutes):
o Circuit 1:
▪ Heavy Goblet Squats (8-10 reps)
▪ Push-Ups (to failure)
▪ Bicycles (20 reps)
▪ Rest (30 seconds, repeat 3 times)
o Circuit 2:
▪ Reverse Lunges with Dumbbells (12 reps per leg)
▪ Bent-Over Rows (heavy, 8 reps per side)
▪ Plank with Leg Lift (20 seconds per side)
▪ Rest (30 seconds, repeat 3 times)
● Cool Down (5 minutes): Static stretching with deep breathing.
SUMMARY
It is vital that modifications are offered to individuals with joint or strength limitations. Encourage clients to openly communicate any physical limitations they have or pain they feel in joints. If the group is struggling to finish, be willing to lower the intensity of exercises. If you have participants who are more advanced than most, offer heavier weights to increase their intensity. Additionally, it is important that your group is not dominating the gym and is respectful of others in the gym. Dominating a piece of equipment for a whole session is not advisable in a crowded gym. Small group training offers a unique opportunity to combine the benefits of personal training with the dynamic energy of group workouts. By employing effective strategies such as circuit training, time management, clear communication, and fostering group engagement, trainers can successfully instruct multiple clients simultaneously within a one-hour setting. The provided 4-week beginner and transition training programs offer structured progression, ensuring clients build a strong foundation and continue to challenge themselves as they advance.
CONCLUSION
Instructing small groups requires careful planning, adaptability, and a deep understanding of each client's needs. By following the strategies and programs outlined in this article, trainers can deliver high-quality, personalized experiences that cater to diverse fitness levels while maintaining the cohesion and motivation that make small group training so effective. As clients progress through the initial and transition phases, they'll develop the strength, endurance, and confidence needed to reach their fitness goals.