23-07-2025
Yes, You Can Build Muscle in Group Fitness Classes—As Long As You Follow These 5 Tips
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More and more guys are embracing group fitness. Why? Because group classes deliver science-backed muscle-building and cardio-enhancing tactics. Not sure how to get the most out of the new group fitness scene? We've got everything you need right MY FIVE years of teaching group fitness, I've taught over 1,500 classes—and thousands of people.
With a fascination for exercise science and a knack for public speaking, it was only a matter of time before I fell into the realm of group fitness. And the first few months (years, even), I was locked into newlywed bliss: the energy of the room captivated me every single time I stepped out onto the floor, and watching my clients progress fulfilled me.
But the more classes I taught, the more I realized group fitness had (many!) flaws. One-size-fits-all programming just couldn't serve my clients as well as truly customized workouts did. Sloppy programming prioritized getting sweatier instead of getting stronger. And class sizes ballooned, going from around 25 when I started to nearly 40 just a few weeks ago, which, at times, has left me feeling overwhelmed.
But those growing class sizes have taught me a lesson, too: Tons of people get inspired to move thanks to group fitness every single day. So there are plenty of benefits here, too.
Classes like Solidcore, Burn Bootcamp, and F45 Training deliver some serious positives that solo training could never mimic. The energy can push you to try harder on days you're just not feeling it, and the community you build just might get you excited to fitness more and more (like more challenging weights or sneak in that extra rep you didn't know you had in you) for years to come.
And here's the good news: group fitness keeps getting better. Programs are getting smarter with their programming (Life Time's Alpha classes have you do three-month strength blocks, just like I program for my one-on-one clients), and trainers are getting more and more helpful continuing education to better serve members. So if you're a longtime boutique fitness studio member or ClassPass subscriber, stick with it. And get this: With a few small tweaks, you can get even more mileage out of your group fitness habit. Just make these 5 changes—and watch the gains really pile up.
And if you're ever in New York City, maybe I'll catch you in one of my classes. Because no, I haven't left. All those positives keep me coming back for more, too.
Be Vocal With Your Coach
It might feel nice to blend in with the crowd, but you're missing out on a ton by not introducing yourself to your coach. Show up to a new class 15 to 20-minutes early, and have a discussion about your fitness journey, and what your fitness goals are with your new coach. They'll be able to help adjust the workout to your needs. For example, if you landed in my class and told me you've never picked up a barbell in your life, I'll take the time to give you a better break down of those barbell front squats we're doing in class—something I might breeze over for everyone else for sake of time. If you don't tell me until we're mid-class, I might have to give you an abridged version of that talk so I can continue helping others who might need it.
Progress Yourself
The long-term issue with group fitness: You never know when to pick up a heavier load. I'll see the same client pick up the same set of 30s for a dumbbell bench press for three months in a row, even though every single time they pick them up they cruise through the set, form unbroken. Your trainer might give some insight as to when you should go up, they also have 20+ other people in the class to worry about, so they might not clock it every single time. Your move: track progressions yourself. If you can do all your reps of an exercise without breaking form two weeks in a row (or survive an entire interval without feeling fatigued until the final 5 seconds), go up 2 to 5 pounds for an upper-body move, like biceps curls or overhead presses, or 5 to 10 pounds for lower body moves, like goblet squats or kettlebell reverse lunges.
Finding a great gym buddy helps this too. Find a friend who goes to the same class you do most days, and keep each other accountable for leveling up. Sometimes peer pressure is a good thing.
Un-Complicate Things
Group fitness classes are notorious for pointless combo moves (think squats to curls to overhead presses). These might make you sweat, but they don't build strength—or forge good form. Your play here: Ditch the combo (yes, really. Your coach will get over it. Trust me). Instead, focus on the most challenging exercise in the combo and just do reps of that. If you really want to work on your overhead presses, nix the squat and curl—and tell your instructor you just want to focus on one thing at a time. Trust me, your coach gets it too (and probably didn't want to program that silly combo move anyway. It probably came from someone in corporate who doesn't know you, and is trying to program for everyone.)
Mix it Up, But Not Too Much
If you're a regular at your local CrossFit box, or have been hitting pilates five days a week, it's worth picking up something else once or twice a week to supplement. Why? Because the key to an effective program is to mix up the way you move. Variety allows you to move your body in all the ways it can. A Crossfitter can always benefit from once a week yoga, and a Pilates connoisseur can always benefit from some OrangeTheory or Cyclebar cardio.
Then again, too much variety means you'll never be able to progress anything. So, if you're a serial class jumper, find a class you enjoy and do it twice or three times a week. My recommendation: Aim for at least two classes a week focused on strength, one focused on cardio. Prioritizing strength will benefit your movement long-term, preventing injury and promoting function as you get older. And sure, I understand that having enough group memberships to make this happen can be pricey. But services like ClassPass can help. Even big box gyms like Life Time have a ton of classes they might be included in your membership.
Think Beyond What's 'Hot'
Yes, bumping speakers and fancy lighting can get you hyped -- but don't let those things distract you from what really matters to your fitness goals. If a class has 40 people in a room and just one trainer, especially if you're just starting your fitness journey, you won't truly get the instruction you need to max out your gains.
Allow yourself to be picky. Read class descriptions online and snoop Instagrams to gauge programming and size. (Pro tip: dig into a class's IG stories, too. That's where you'll get more of the uncurated IRL scenes from classes to understand how it truly works). And never forget: A single visit isn't a commitment. Didn't get the instruction you needed? Even if it is the hottest trend in fitness, you don't need to go back. There are some really great, useful classes out there. Focus your energies there.
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