Welcome to my What To Expect In… Series! Here is a place where you will find all the info you need to help you mentally prepare for most any group fitness class you might be thinking about trying out! Keep in mind that any gym/studio you might attend could be somewhat different from what I’m explaining in this series. Every gym is different, and might have different titles, different names for movements, different exercises, and so on. I’m just bringing you the overall ideas and most commonly used themes and movements seen in mainstream group fitness classes.
Today I am exploring Group Power! I currently teach Group Power and am a HUGE fan of this workout! Here’s how Mossa, the creator of Group Power describes the class: “Group Power is YOUR HOUR OF POWER! Blast all your muscles with this high-rep weight training workout. Using an adjustable barbell, weight plates, and body weight, Group Power combines squats, lunges, presses, and curls with functional integrated exercises. Dynamic music and a motivating group atmosphere will get your heart rate up, make you sweat, and push you to a personal best! POWER UP!” and “Group Power combines traditional strength exercises with the hottest functional training moves to make you fitter and stronger. High-rep training, athletic movements, and a periodized training approach are key components of this results-driven workout. Add to this dynamic and motivational music and it simply is the most fun you’ll have strength training.” (http://mossa.net/group-fitness/group-power).
- It’s motivating. The music, the equipment, the fast pace of the class, the people around you who are all really going for it, will keep you striving to finish strong every time you come to class.
- The results. If you consistently come to class, you WILL see results. You will feel stronger, look stronger, be stronger. Ever since I started teaching Power in 2011, I have more than doubled the amount of weight that I lift, and I have seen even more dramatic results in some of the people who have been in classes with me.
- It’s consistent. No matter what location you are in, no matter what gym you go to, you will have the exact same class format, so you always know that you will get a great workout when you come to any Power class. Each class and movement is designed by experts in the fields of exercise science, physical therapy, and personal and sports training. The instructor at your gym does not make up the exercises, so no matter how strong/creative he/she may be, you as a participant will always have a consistently challenging workout.
- It’s for both men and women. You know how most of the classes at the gym are packed with mostly females? This class is well received by both males and females, just due to its athletic atmosphere and challenging strength training it provides. The majority of the Power classes I teach are filled with about 50% men, 50% women. Not only that, but I have people in ages ranging from 14 to over 80. It’s awesome.
- It’s addicting. It’s tough to feel comfortable in Power class the first couple times you come to class, but after you get used to the lingo and the format, and after you figure out how to choose the correct weights for your body, you will have a great time, and you will leave class feeling energized. It’s REALLY tough to leave a Group Power class and being upset with what you just accomplished.
Ready to give it a shot? Here’s 5 things to keep in mind to prepare for your first class:
- Find a class in your area. Go to http://mossa.net/group-fitness/group-power and click on “Program Locator” in the upper right-hand area of the web page. You’ll be able to see where you can find the closest gym to offer the class. (ps-there’s even a place where you can print out a free pass to class towards the bottom of the screen).
- Dress appropriately. You will possibly be doing squats, push-ups, core training on the floor, and dynamic athletic movements (plus many more), and will probably be facing a large mirror. Loose shorty shorts will most likely not make you feel super comfortable, if you get my drift. Wear something you can move well in, but that doesn’t “show” anything you’d rather not show to the rest of the class (remember-they’ll be able to see you in the mirror too!) Basketball shorts and T-shirts are great for guys, and girls tend to feel most comfortable in shorts or capris that are tight around the legs with a T-shirt or tank top. Know that you WILL get sweaty in whatever you wear.
- Bring water. You will need it.
- Be there a few minutes before class starts, if possible, so that you have time to set up a step, grab a mat, and grab all your weights before the workout begins. It’s never a good feeling when you have to weave around a sea of people already working out to set up equipment. Everyone knows who the late one is!
- Feel free to adapt the workout to your own body’s needs. Especially if you are just starting out with Power, you may find that the weight on your bar is too heavy/light once you get into the target song. If that happens, quickly change the weight on the bar! No biggie! You’ll figure out your “go-to” weights after a class or 2. If you’ve had an injury, and something in class causes you pain, change up what or how you are doing it to work for your body. Staying safe is the highest priority! Don’t feel self-conscious if you have to do something different than the rest of the class. Protecting your body is more important that what the guy next to you “might” think.
I hope this convinces you to try out Group Power! It’s an amazing workout that will bring out your inner athlete, make you stronger, and will give you an energized feel that’ll make you want to keep coming back for more!
By the way, BodyPump is VERY similar to Group Power. The BodyPump and Group Power equipment are interchangeable, and actually prior to 2005, the two were both part of the same company. They decided to become two separate companies, each focusing on separate goals and territories. So if you’ve tried BodyPump before, you’ll know what to expect and will love Group Power just as much (if not more!!). Let’s Power Up!