Why it pays to raise the bar together

Strength training is undoubtedly one of the most potent ways for members to improve their health. It builds muscle, improves metabolism, increases bone density, enhances everyday functionality, and unlocks a surprising range of additional benefits too. These days, if you’re not lifting, you’re definitely losing out.

Yet for many, stepping onto the gym floor and loading up the squat rack can feel intimidating. For many members, stepping into a space filled with confident lifters and complex equipment can feel overwhelming. And feelings of gymtimidation can be amplified when they start questioning what they are doing … What exercises are the most effective? How does the weights machine work? Are they confident knowing how much weight they should (or could) be lifting?

There’s no doubt, going it alone on the gym floor is tough. And unless members have supreme focus, motivation and a clear plan, there’s a good chance solo strength training sessions will fall flat – leaving them feeling uninspired, unfatigued and as a result, a flight risk.

This is where group strength classes come into play.

The power of group strength classes

Geena Pannett, Personal Trainer and National Group Fitness Manager for Les Mills New Zealand, explains: “Strength classes in the group fitness studio are a great place for members to get their heads around basic lifting techniques without the price point of paying for a personal trainer or the intimidation of heading out to the gym floor.”

And they’re not just for beginners. “Even the most seasoned lifters appreciate being able to walk into a class and know they’ll get a full-body challenge – without needing to plan their workout. The instructor guides them through the progression, so they can simply focus on lifting and pushing their limits.”

There’s also an energizing, addictive quality to the experience. “There’s this addictive element, where they know that they can come back and challenge themselves to lift more in the same movement patterns next time.”

Strength in numbers: What the science says

Research consistently shows that group strength training delivers powerful results.

Back in 2011, Dr. Jinger Gottschall and a team at Penn State University set out to explore how group training could get people stronger and fitter, while nurturing a long-term love of exercise. The study engaged 25 people in a 30-week group fitness program following the American College of Sports Medicine guidelines for physical activity (a combination of cardio, strength and flexibility exercise). LES MILLS BODYPUMP™ was the primary source of strength training. The results were striking: When you work out with others, you achieve more than you would alone.

• It’s addictive. Over the 30-week study, 20 out of 25 study participants never missed a workout and the group achieved an overall compliance rate of 98.8 per cent. There’s a sense of community created by group training that taps into deeper motivators than just physical improvement. It creates good physical habits and keeps them coming back for more.
• It improves health. Without changing their diets, research participants increased good (HDL) cholesterol and decreased bad (LDL) cholesterol. They also saw a decrease in body fat by 7% for men and 4% for women, and increased muscle mass by an average of 6kgs for men and 1.1kgs for women.
• It increases fitness. Participants who had a ‘poor’ fitness reading to begin with graduated to an ‘above average’ level after the 30 week trial; they also increased their aerobic capacity by almost 60%.

These findings are backed up by a 2019 study highlighting how those who built core strength in group classes felt increased levels of individual enjoyment, exertion and satisfaction.

Why group training works

Bryce Hastings, Les Mills Head of Research, says group strength training workouts like BODYPUMP, BODYPUMP HEAVY^™ and STRENGTH DEVELOPMENT™ are so effective due to the combination of scientifically backed movement patterns, inspirational instructors and great music. However, he stresses that it’s more than just good programming.

“When you work out in a group you harness the energy of many. This creates motivation and challenge. It’s a totally addictive experience that keeps people coming back for more.”