How to Succeed in a Group Strength Program: Tips for New Athletes

Entering a group class for the first time or transitioning from one-on-one personal training to a group environment can feel like learning a foreign language. In this episode, Wendy, Rob, Larry, and Zach break down why 'turning your brain off' is the biggest mistake you can make in a group class. They share actionable tips on how to build self-sufficiency, communicate with your coaches, and move past the intimidation factor to become a true 'student of the game.' Beyond the movements, you’ll learn how to immerse yourself in the community and shift your mindset to train for life, rather than just a one-off event like a 5k or a wedding. Join the team to discover how to turn the gym into a lifelong practice rather than a temporary chore.

[Wendy](00:00:00)Welcome to Strong Principles podcast.(00:00:01)My name is Wendy Shafranski.(00:00:03)I'm Rob Delacruz.

[Larry](00:00:04)I'm Larry Medina.(00:00:05)And I'm Zach Bragg.

[Wendy](00:00:07)Alright, guys.(00:00:07)Today we're gonna talk about how to succeed in a group program.(00:00:11)So there's vast differences between being in a large group of people training versus personals.

[Rob](00:00:18)Yeah, when you go personals, it's all personalized to the individual from an assessment, from issues that they have, limitations, whatever.(00:00:26)So all the exercises and the workouts are based on that individual.(00:00:30)In a group program, it is based on a bell curve and then in training phases, it's based on what the intent of the phase.(00:00:38)So it's set up a lot different.

[Wendy](00:00:40)Right, and when it's one on one training or even two on one training and you're being led by a trainer, you get so much more attention and if you kind of don't know what's going on, it's okay, that's what they're there for.(00:00:50)But the group requires you to be a little bit more prepared and engaged.

[Rob](00:00:57)Yes, yeah and in a group program, the way it's set up, it's set up for, it's basically like the bell curve and it's for the majority of people.(00:01:03)So you're thinking like 75% of the people should be able to do this and then there's some people that might need to regress or change some specific exercises for them.

[Wendy](00:01:13)Right.(00:01:13)And it's very common, especially when people get started that they get they feel a little intimidated or lost in the large group.(00:01:20)So today we just wanna kinda go into some tips for those people so you can get the most out of your group training.(00:01:27)And number one is to prepare.(00:01:29)So us at Vera Strengths, we deliver our training on an app called Team Builder.

[Wendy](00:01:35)In that, you not only see the movements that you're gonna do, you read them, but you have videos associated with every one of them.(00:01:41)So if you go in and going, all right, Monday we're doing front squat and you don't remember what that is, you can click a little button and see what a front squat is.(00:01:49)That's especially, you know, when you first start training, it's almost learning a foreign language.(00:01:53)So it's really important to look at those movements so just mentally you're prepared.(00:01:59)Want to add to that?

[Rob](00:02:01)No, it's just I've always seen people have the better outcomes.(00:02:05)The more they're prepared and the more they know how to deal with things themselves, the better outcome they have.

[Larry](00:02:11)So the one question I have though, so yeah, you may want to come in and do a front squat, if I'm a newbie, how do I mentally prepare myself?(00:02:20)And I hear what you're saying, right?(00:02:22)We go ahead, we say, look at this video to understand the movement, get prepared for the movement.(00:02:28)But the courage, I feel like there's a little bit of courage that you have to get to be It's almost like I remember where somebody was talking about entrepreneurship.(00:02:39)You almost have to want it more than breathing, right?

[Larry](00:02:41)But maybe not to that extent.(00:02:44)But I'm just trying to think it through, how does somebody build the courage to just why should nobody be intimidated really, I guess, is really.

[Wendy](00:02:52)Yeah.(00:02:52)Mean, we're not expecting you to understand all the movement mechanics per se, but you know what it is.(00:02:59)You know, like if, you know, the barbell is going to be in your front rack position with your elbows high in a front squat, you know, it's not The barbell is not on your back.(00:03:09)Just basically know what the movement is and what it looks like.(00:03:14)And then we're there to coach you through all the nuances of it.

[Zach](00:03:17)And when you're new, there's a lot more guidance with that person.(00:03:22)And so that's why we say self sufficiency to a point is going to have to occur once you get further along.(00:03:28)When you're new, the coach is going to know you're there and they're going to help you a lot more.(00:03:33)But obviously, you've got two coaches or three coaches in a 20 person, 25 person group class, and all of a sudden, you may not get as much attention as somebody who is new because the coaches are helping that person or those three or those four.(00:03:46)And so that's why preparation becomes key as you get further along.

[Zach](00:03:49)So when you're new, we try to help you as much as we can.(00:03:52)But then you can't be reliant on that coach every time you come in.(00:03:56)If you're six months down the road and you're still coming in thinking, Oh, that coach is just going to hold my hand whole time.(00:04:01)In a group class, you have to understand the movement, any modifications that go on, and then you're going to have to start creating some self sufficiency.(00:04:08)And so that's why the app is so nice.

[Zach](00:04:10)And a lot of coaches retell everybody, Just take a look at the app the day before, familiarize yourself with movements, go through the videos.(00:04:17)So preparation is gonna be key.(00:04:18)But when you're new, you get a lot more guidance.

[Rob](00:04:20)Yeah.(00:04:20)In the beginning, Larry, too, is we don't expect you to know everything, but if you use the app and use the tools and you come in, you'll come in and you'll see, oh, this is a front squat with kettlebell.(00:04:31)I don't know what that is, but I know it's a squat, and I looked at this video and they're holding these kettlebells, so I'm kind of like halfway aware, then we can take it.(00:04:38)But if you come in and you're like, I have no idea what this is, it doesn't mean anything to you, and you haven't looked at it before, then we're starting over every time.

[Zach](00:04:48)Yeah, and the other

[Larry](00:04:49)thing too, right, like thinking it through, some people may be embarrassed, right?(00:04:53)So I think the main thing that people need to understand is like, it's okay, everybody started somewhere.(00:04:59)And this is your sticking point.(00:05:01)Say this to people who are in school, if I have the opportunity to tell them, if you're 20 right now and let's just say your high school jock is 20, their playing days are pretty much over.(00:05:19)So their athleticism doesn't really mean anything anymore.

[Larry](00:05:22)So if you were that person that was intimidated by those people or by jocks or whatever the case may be, if you start right now and you go till 30, their days may be over.(00:05:34)At 30, you compare yourself to, know, don't compare yourself to anybody.(00:05:40)But number two, if you do, if you continue to just build on yourself and continue to do your things, a lot of those people are not going to do anything.(00:05:48)So you should definitely try and better yourself.(00:05:52)Don't worry about anybody else.

[Larry](00:05:53)Worry about yourself.(00:05:54)Start you know, make your sticking point be today and start from there and build up.

[Rob](00:05:59)Yeah.(00:06:00)Intimidation is definitely a factor, and we know that.(00:06:02)And so we we try to pay attention, you gotta remember, in the group class, there's a lot going on, especially if it's busy, and things slip through the cracks a little bit with us.(00:06:10)And so the more that someone's paying attention, then we can kind of take it there.(00:06:15)So they really got to take account of themselves.

[Rob](00:06:18)Because in the group class all the time is we know who's new, who needs more help, but man, it gets busy, you could slip through the crack really quickly.

[Wendy](00:06:27)Right.(00:06:27)And so when you prepare yourself and you just familiarize yourself with the movements when you're new, so the movement comes up again and you're like, alright, I remember doing that before.(00:06:37)And over time you have this library of movements and you can see it in your mind's eye and you're just so much more successful.(00:06:43)I mean, we've had people that have been here for years and it's like day one every time they come through the door because they don't prepare themselves and they rely on us to just tell them what to do.(00:06:54)And coaching is very much a two way conversation.

[Wendy](00:06:57)So you could do a little bit to help us and then we're here to help you as well.(00:07:02)But I mean large group, we can have 24 people in a class.(00:07:06)We always have two coaches on the floor in those busy times which is rare for large group.(00:07:11)A lot of gyms just put one but you know, so say you're looking at 12 people each coach, that's still a lot of people to look at and you end up kind of triaging.(00:07:21)This person's new, this person has movement issues and you want to pay attention to everybody but the better movers don't get as much attention or the people that know what they're doing.

[Rob](00:07:31)Yeah.(00:07:32)We're we're reliant so in that in the group class, we we educate a lot.(00:07:37)And so in us educating, especially in the beginning, they're relying on us and then we're relying on them to understand where they're at.(00:07:44)And a lot of times that's like, do I have to regress and exercise?(00:07:48)Does this exercise best fit me?

[Rob](00:07:50)And then they need to ask questions and then we can quickly answer because we're not always going to see it.

[Wendy](00:07:55)Yeah.(00:07:56)Which brings me to another point is asking questions.(00:08:00)You know, if you don't know if you're unsure of something, just ask.(00:08:03)You know, don't be embarrassed to ask.(00:08:05)There's no dumb questions.

[Wendy](00:08:07)You know, we'll we'll we'll answer you.(00:08:08)We'll we'll take you through the movement, whatever the case may be.(00:08:12)But but again, with that two way street, asking questions, especially when you're new is key and then as you get the answers, that's just gonna build confidence over time.

[Rob](00:08:21)Yeah and also like we give a lot of information.(00:08:25)When he writes a blog, we do the podcast.(00:08:27)So we're given a lot of information so the more that you're there and you're using those tools, not just the tools that are given in the class, the more success and likelihood for that.

[Larry](00:08:38)Love it, yep.(00:08:38)So don't let intimidation be a thing.(00:08:40)Just come in and digest the movements, digest the blog, the content, and have the courage to come in.

[Zach](00:08:50)We get it.(00:08:51)A lot of times people come to the gym and they sign up for a group class or you go to any other group class, come you in and you just want to turn your brain off.(00:08:58)But the last thing as coaches, we want is anybody to feel intimidated.(00:09:00)So leave the class, and and they were intimidated or lost the whole time.(00:09:04)They didn't enjoy it.

[Zach](00:09:05)But this tool is so important to ask questions and to really listen when the coaches are breathing, to read the blogs.(00:09:11)So that way, the more educated you are, you'll never leave with that feeling.(00:09:15)But and and especially, it's funny.(00:09:16)So I coach mainly the afternoon classes, but I've I've coached a morning this Monday with Rob.(00:09:21)But the the stark difference between morning and afternoon, people are way different because, you know, you come off work and you're tired and your brain's turned off.

[Zach](00:09:27)But that is especially a time so that you don't hurt yourself or something goes wrong.(00:09:31)You don't leave feeling lost or intimidated.(00:09:33)Ask questions is a huge tool, so that way you don't leave with that feeling.

[Rob](00:09:36)Yeah.(00:09:37)We want you to have a good experience, and we're there for you to have a good experience.(00:09:40)But it is a two way street like Wendy said.(00:09:43)And so it's like the more you give, the more we can give to you because we don't know a lot of times.

[Wendy](00:09:49)Right.(00:09:49)And in that same vein of asking questions, listening is huge.(00:09:53)So you prepare yourself by looking at the app and then we demo the movements and talk about them at the board.(00:10:00)And some people are just kind of zoned out.(00:10:03)If you stay engaged and you actually listen, you're going to get so much more out of it because you've read it, you've looked at videos ahead of time.

[Wendy](00:10:10)You come in, you get just another touch point of I'm seeing it again, I'm hearing it again, I'm reading it on the board again.(00:10:17)So, you know, people learn in different ways, but there's just so many ways we deliver it that if you're engaged and listening, again, it's going to be so much better.

[Larry](00:10:25)Yeah.(00:10:26)What's the story?(00:10:26)It's tell them what you're going to tell them, tell them again, then like tell them again.(00:10:32)It's almost like a tell them Tell

[Wendy](00:10:33)show do.

[Larry](00:10:34)Yep.(00:10:34)Yeah.(00:10:35)And

[Rob](00:10:36)this is just a little bit on the other side.(00:10:38)So at the board we show, this is what we're doing, someone's demoing, another coach is talking, you don't know about points of performance.(00:10:46)Sometimes we would go ahead and say hey, this is what we should not do.(00:10:52)It depends on where we are and where people are at.(00:10:55)For some reason people think, oh, that's what we do.

[Rob](00:10:57)That was like the last thing they saw.(00:10:59)So we started changing around a lot.

[Wendy](00:11:02)Yeah, yeah, can

[Larry](00:11:03)see that.

[Wendy](00:11:03)There's a philosophy in coaching of you want them it's just give positive reinforcement.(00:11:08)Don't ever tell them what you don't want because

[Rob](00:11:10)they're going Okay.(00:11:10)To go to

[Larry](00:11:13)That makes sense.(00:11:14)I appreciate that.

[Wendy](00:11:15)And then when you ask questions, ask for a form check.(00:11:18)If something doesn't feel right and we're not looking at you at that moment, ask us to take a look.(00:11:23)You can even ask us to videotape you on your phone or we'll take you over to a mirror.(00:11:28)Those are really powerful tools to make the connection.

[Rob](00:11:34)Yeah.(00:11:34)And seeing yourself in the front of a mirror or on a video is very powerful because a lot of people, their their like kind of mind muscle connection and body awareness is not there.(00:11:44)So they don't know the difference between something that's good for them and then something that could be considered subpar.(00:11:51)And it's just they just don't feel it.(00:11:54)And so if they see it, then you can kind of connect it.

[Rob](00:11:57)I run into that a lot with people.(00:11:59)And it's not that I want to be out with a camera all the time showing them, sometimes some people just need that feedback.(00:12:04)And it would help them a little bit to take a look at the mirror when they're warming up or they got there a little early just to kind of take a look at themselves doing and moving through some of those exercises.

[Larry](00:12:12)And thinking that through, right?(00:12:13)So as you're giving feedback, it's not that we're critiquing them in the sense of don't take it to heart, don't be offended by it.(00:12:21)It's more of like, this is just for the betterment of yourself and it's really to help you long term because the goal of this gym sounds like it's mainly like, how can we not get you injured but also extend your playing time, right?

[Rob](00:12:38)Good ranges of motion not only is safer because body joints angles, it's more effective too.

[Wendy](00:12:46)For building muscle.

[Rob](00:12:47)Yeah, just all the way around.

[Wendy](00:12:50)Yeah, so in asking for the form check, looking at the video, it's funny.(00:12:55)In many people's mind's eye they look like an Olympian and then they look at

[Rob](00:12:58)the video and they're like, oh.

[Wendy](00:12:59)They have no idea.(00:13:00)It can be very, very powerful to show them that.

[Larry](00:13:03)It's like the video I see out there where a guy is squatting four zero five, but he moves like He barely moves something.(00:13:09)You're just unracking the weight.(00:13:11)That's all you're doing.

[Rob](00:13:12)And if you would've talked to him and he never saw it, he thinks he bottoms out.

[Zach](00:13:18)A lot times they can't feel it.

[Larry](00:13:19)Yeah, it's kind of crazy though, right?(00:13:21)Like to think about it, you see these guys and you're like, You didn't do anything.

[Wendy](00:13:25)And they actually posted it.

[Larry](00:13:26)And they posted it.(00:13:27)And they're proud of it.

[Rob](00:13:28)That's the thing they see because even I sometimes I'll record the videos of what we're doing and put it on there, and I'll look at it and I'll have to go back and redo it.(00:13:36)I like, I can't even believe I did that.

[Larry](00:13:38)Makes sense.

[Wendy](00:13:39)Yeah.(00:13:39)And you just brought up injuries.(00:13:42)That's another tip is to communicate how you're feeling.(00:13:44)And it might not be a major injury.(00:13:47)I mean, you have one, absolutely tell your coaches.

[Wendy](00:13:49)It could be you slept on your shoulder wrong and it's not feeling right.(00:13:52)You were on a long car trip and your hips are tight or what.(00:13:54)So if you're not feeling 100% or yourself, communicate that because what's written on the board is not a non negotiable.(00:14:03)We can change it.(00:14:04)We can modify things.

[Wendy](00:14:06)We're looking for a specific movement pattern but the exercise itself, we can change that.

[Larry](00:14:11)That makes sense, yeah.(00:14:12)I remember even when I was coming in, I'd tell Rob, my knee's blowing up, whatever.(00:14:16)Whenever I do a squat, he's like, Don't go change it to a box squat.(00:14:20)And it's been a game changer for me because I've actually been able to do squats again.

[Rob](00:14:25)Yep, you load it up, it's more effective.(00:14:27)Because the thing is, even the most effective exercise, if it's inappropriate for an individual just because limitations, injuries, stuff wrong, everything, Wendy said, all of a sudden that is not the most effective exercise for this individual.(00:14:39)So another exercise could be better for him regardless of what's written on the board or what other people are doing.

[Wendy](00:14:45)Yeah.(00:14:45)Anything else to add to injuries?

[Zach](00:14:47)No, I think just kind of touching on both the form check and the injuries.(00:14:52)Because a lot of times as coaches, when we come up to a client, you can tell who's a little bit nervous to receive some feedback.(00:15:00)But a coach's favorite question is, how's my form look?(00:15:03)And a coach's favorite thing is when you leave the gym to feel good and don't leave feeling like, oh, man, I could have just I just bothered it even more or whatever the injury is.(00:15:12)And like Wendy said, even something small, The the two biggest things I three biggest things I really see that affect people is how you slept.

[Zach](00:15:21)Did you sleep funky?(00:15:22)Or were you traveling?(00:15:24)Or do you play sports?(00:15:26)And if you played a sport the day before or something like that, these things have an effect on the body.(00:15:30)And you go into the gym next day thinking, oh, I can do what I did last week when what you just did the day before is affecting you.

[Zach](00:15:36)And they kind of look at that as a fail if I didn't do the same amount of weight or if I didn't do more reps or whatever it is, but it's not.(00:15:41)You you you have to just accomplish what you can accomplish for that day.(00:15:44)And like Wendy said, the board exercises we write down are not non negotiable.(00:15:48)We can modify or change things as we need.

[Larry](00:15:51)Yeah, it's a huge mindset because I could tell you just working out at home.(00:15:58)And for me, I was thinking, man, when I was 20, I was crushing some weight.(00:16:04)I was doing this at the other.(00:16:06)But to your point, there is a lot of differences here because I don't know, I'm not 20 anymore.

[Rob](00:16:15)No, first and foremost.(00:16:16)Doesn't mean you still can't be doing things, it just has to look in a different way.(00:16:20)You can still be really effective.(00:16:23)And we try to teach movement pattern based more than specific exercise.(00:16:28)And we try to explain to people don't be married to the exercise, it's the movement pattern.

[Rob](00:16:32)So another movement pattern that is similar to the exercise that is on the board that works better for you is gonna be a much more effective exercise.

[Wendy](00:16:43)Right, so yeah, Zach's point with injuries, it's not only injuries and how you slept and traveling, it's stress level.(00:16:51)If you're not 100% just let us know, not a problem.(00:16:54)We're not all at a 100% every day.(00:16:56)And then my final little bonus tip would be become a student of the game.(00:17:01)And by this, I mean, so if I can think about the most the people who have seen the most progress, they're the most consistent in the gym, they understand what they're doing.

[Wendy](00:17:10)They become immersed in the world of training, nutrition, whatever.(00:17:14)They really want to learn more.(00:17:16)I mean, it could be the perimenopausal woman who's now following Stacy Sims on Instagram and learns how important muscle is for hormone health and longevity to, you'll go on Instagram and maybe there's a physician or a trainer that you follow and you see some of your members are following them too.(00:17:36)Like that's awesome.(00:17:37)Like they want more and it just becomes so much more successful if they want to become a student.

[Rob](00:17:43)Yeah, 100%.(00:17:45)It's kind of like almost having a workout acuity.(00:17:48)The higher their workout acuity is, the more success that I see people have.

[Larry](00:17:52)Yeah, it's the buy in.

[Wendy](00:17:54)And they also, I wrote an article about this recently, they become the person who exercises, not I have to go to the gym.(00:18:02)It becomes part of their identity because they're so invested and so interested in it.

[Larry](00:18:05)It's not the person you're training for like a five k, you're just training.

[Wendy](00:18:09)Right.

[Larry](00:18:09)Training for life.

[Zach](00:18:10)Yep.(00:18:11)Yep.(00:18:11)And we're at a period of time now where the wealth of knowledge about training and fitness is at its highest, and every day it just becomes more and more.(00:18:18)And so when you're on social media, you're doing your own research, that's great.(00:18:21)But then this can go back to our other tools for succeeding in a group class, which is asking questions.

[Zach](00:18:26)So after you see something, you come in, Oh, hey, I saw this on Instagram or Facebook, or I researched this.(00:18:31)Is this correct?(00:18:32)How does this fit?(00:18:33)And then we can answer those.(00:18:34)So that all goes right in line with becoming a student of the game.

[Zach](00:18:37)Then the more knowledge you gain, the easier things become to understand, the better you flow into the group classes, the more you'll enjoy working out.

[Larry](00:18:46)Yeah, there's a lot of bad info out there.

[Rob](00:18:47)Yeah, that's what I was saying.(00:18:48)So what Zach was saying, was because of the information we give, you'll know right away when you're seeing that information.(00:18:56)So you'll be able to decipher that a little better.

[Wendy](00:18:59)Yeah.(00:18:59)And our members will send us stuff on Instagram like, Look at this fool.

[Larry](00:19:02)That's

[Wendy](00:19:05)awesome.(00:19:05)And that's always a really cool moment.(00:19:08)But yeah, just to recap, especially if you're starting in a new group, the keys to success are preparing yourself, looking at the workout ahead of time, reminding yourself, refreshing your brain of the movements, listening when you're in the session, especially at the workout briefing and demo portion, asking questions, that two way conversation with your coach, asking for a form check, be it just quick cues or even a video check if needed if you're not connecting the dots.(00:19:36)Communicate any injuries, stress, just basically how you're feeling that day.(00:19:40)And then the most successful people that we've seen are students of the game, and they identify as someone who exercises and trains.

[Rob](00:19:47)Yeah.(00:19:48)A 100%.

[Larry](00:19:49)Perfect.(00:19:50)Alright.

[Zach](00:19:50)Thanks, guys.(00:19:51)This has been Strong Principles.