Small Group Training Program Template (FREE + 4 Variations)

Get this free small group training program template for download free or you can copy and paste and make it your own (free bonus variations also included below). If you need to create your small group training description, classes, and workouts then use this template for small group training as a starting point. Be sure to also check out our big list of small group personal training class ideas for more creative inspiration.

Unlock the potential of small group training with our precise and comprehensive small group training program template. Achieve fitness goals effectively and safely. Then be sure and check out our personal training session ideas (and personal training 30-minute session ideas if you are cramped for time), fitness challenge ideas, fitness class ideas for instructors, and the personal training workout templates to give you a head start on planning your fitness class. Then be sure to check out the best gym business management software and the best personal training business management software and see how you can take your business to the next level.

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Variation #1: Example Small Group Training Program Template

Duration: 4 Weeks
Group Size: 5 Participants
Focus: Strength and Cardio

Week 1: Introduction and Foundations

• Day 1: Introduction to exercises, basic bodyweight workouts.
• Day 2: Introduction to equipment, basic kettlebell and resistance band workouts.
• Day 3: Cardio focus, treadmill, and rowing intervals.

Week 2: Building Intensity

• Day 1: Bodyweight HIIT workouts.
• Day 2: Kettlebell strength training.
• Day 3: Cardio circuits with mixed equipment.

Week 3: Challenging Limits

• Day 1: Advanced plyometric exercises.
• Day 2: Barbell strength training basics.
• Day 3: Long duration cardio challenges.

Week 4: Mastery and Progression

• Day 1: Full-body circuit training.
• Day 2: Advanced strength training techniques.
• Day 3: High-Intensity Cardio and cool-down stretching.

Note: Ensure all participants are given individual attention, modifications are offered, and progress is tracked. Regular feedback and motivation are key.

Remember, the success of small group personal training lies in the camaraderie, motivation, and the right mix of individual attention and group dynamics. For instructors looking to optimize their small group sessions, consider the benefits of Exercise.com, the professional solution for fitness professionals. Book a demo to find out more about how the platform can revolutionize your offerings.

Here are three variations of the provided small group training program template:

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Variation #2: Flexibility and Mobility Focus

Duration: 4 Weeks
Group Size: 5 Participants
Focus: Flexibility and Mobility

Week 1: Introduction to Flexibility

• Day 1: Introduction to basic stretches and yoga poses.
• Day 2: Static stretching for all major muscle groups.
• Day 3: Dynamic stretching routines.

Week 2: Introduction to Mobility

• Day 1: Basic mobility exercises for joints.
• Day 2: Foam rolling and self-myofascial release techniques.
• Day 3: Active mobility drills.

Week 3: Combining Flexibility and Mobility

• Day 1: Flow routines combining yoga poses and mobility drills.
• Day 2: Resistance band stretches and mobility exercises.
• Day 3: PNF stretching techniques.

Week 4: Advanced Flexibility and Mobility Techniques

• Day 1: Advanced yoga flow for flexibility.
• Day 2: Advanced mobility drills for athletic performance.
• Day 3: Recovery and relaxation techniques.

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Variation #3: Endurance and Stamina Focus

Duration: 4 Weeks
Group Size: 5 Participants
Focus: Endurance and Stamina

Week 1: Basic Endurance Building

• Day 1: Introduction to long-duration, low-intensity cardio.
• Day 2: Steady-state runs or cycling.
• Day 3: Basic interval training.

Week 2: Building Stamina

• Day 1: Mixed aerobic and anaerobic workouts.
• Day 2: Hill sprints or stair climbs.
• Day 3: Circuit training with a focus on endurance.

Week 3: Sport-Specific Endurance

• Day 1: Sport-specific drills for endurance (e.g., soccer, basketball).
• Day 2: Long-distance runs or cycling with pace variations.
• Day 3: Swimming or rowing for endurance.

Week 4: Challenging Endurance Limits

• Day 1: Time trials (running, cycling, or rowing).
• Day 2: High-intensity interval training (HIIT).
• Day 3: Recovery and cool-down techniques.

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Variation #4: Balance and Coordination Focus

Duration: 4 Weeks
Group Size: 5 Participants
Focus: Balance and Coordination

Week 1: Basic Balance Techniques

• Day 1: Introduction to balance exercises using bodyweight.
• Day 2: Stability ball exercises.
• Day 3: Balance beam or line drills.

Week 2: Introduction to Coordination

• Day 1: Hand-eye coordination drills.
• Day 2: Footwork and ladder drills.
• Day 3: Dance or martial arts basics for coordination.

Week 3: Combining Balance and Coordination

• Day 1: Circuit training with balance and coordination stations.
• Day 2: Partner drills focusing on coordination.
• Day 3: Advanced stability ball exercises.

Week 4: Advanced Balance and Coordination Techniques

• Day 1: Yoga or Pilates for balance.
• Day 2: Sport-specific coordination drills.
• Day 3: Balance challenges and obstacle courses.

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Note: For all variations, ensure that participants receive individual attention, modifications are offered, and progress is tracked. Regular feedback and motivation are essential. Using a software solution like Exercise.com can streamline the management and tracking of these training programs. Consider booking a demo to see how this platform can enhance your training offerings.

Get a demo now!

Read More:

• NASM Small Group Circuit Workout
• Personal Training Workout Templates
• Small Group Personal Training Ideas

Small Group Training Program Template for Fitness Instructors

Welcome to this comprehensive article on Small Group Training Program Template for Fitness Instructors. In the world of fitness, small group training has gained significant popularity for its unique blend of personalized attention and social interaction. This article will provide you with a detailed understanding of small group training and equip you with the necessary knowledge to design effective programs that cater to the diverse needs of your clients.

Definition and Importance of Small Group Training

Small group training refers to fitness sessions conducted in a group setting, typically comprising 4-8 participants, led by a qualified fitness instructor. Unlike large group classes or one-on-one personal training, small group training strikes a perfect balance between individualized guidance and the motivational aspect of working out alongside peers with similar goals.

The importance of small group training lies in its ability to address the specific needs and preferences of clients while fostering camaraderie among participants. By providing customized workouts within a supportive environment, instructors can create an engaging experience that boosts adherence and produces remarkable results.

Benefits for Fitness Instructors and Clients

As a fitness instructor, incorporating small group training into your repertoire can yield several advantages. Firstly, it allows you to leverage your expertise across multiple clients simultaneously, maximizing your time while maintaining quality instruction.

This scalability makes small group training economically viable for both instructors and clients. For clients, joining a small group provides numerous benefits beyond cost-effectiveness.

The shared experience cultivates motivation through friendly competition and accountability generated by workout partners. Participants often form strong bonds that foster continuous support throughout their fitness journey.

Additionally, small groups enable instructors to tailor workouts according to individual abilities within the same session through modifications or progressions. This flexibility accommodates varying fitness levels without compromising intensity or effectiveness.

Determining the target audience and fitness goals

Before embarking on the creation of a small group training program, fitness instructors must first identify the target audience and understand their specific fitness goals. This crucial step sets the foundation for a successful and tailored program that caters to the unique needs of each participant.

One key aspect of determining the target audience is considering factors such as age, fitness level, and any existing health conditions or limitations. For example, if the target audience consists primarily of middle-aged individuals looking to improve cardiovascular health and overall vitality, focusing on low-impact exercises such as brisk walking or cycling would be appropriate.

On the other hand, if the group is composed of young athletes seeking strength and power gains, incorporating more intense workouts involving weightlifting or plyometrics would be beneficial. Additionally, understanding participants’ fitness goals is essential in designing a program that yields desired outcomes.

Whether they aim for weight loss, muscle gain, increased endurance, or improved flexibility determines which training modalities should be emphasized throughout the program. By taking these factors into account when determining your target audience and their goals, you can ensure that your small group training program is specifically tailored to meet their needs.

Selecting appropriate exercises and equipment

Once your target audience and their fitness goals are identified, selecting appropriate exercises and equipment becomes paramount in creating an effective small group training program. The exercises chosen should align with both individual capabilities within the group as well as overall objectives set forth by participants. Incorporating a variety of exercise modalities ensures that different muscle groups are targeted while also keeping participants engaged throughout their journey.

A well-rounded program might include strength training exercises like squats or push-ups to build muscular strength; cardiovascular conditioning exercises like jump rope or high-intensity interval training (HIIT) to improve endurance; core strengthening exercises such as planks or Russian twists to enhance stability; and flexibility training exercises like static stretching or yoga-inspired movements to increase range of motion. Equally important is selecting the appropriate equipment for your small group training program.

This can range from traditional gym machines and free weights to more portable options like resistance bands and stability balls. Carefully considering the space available, participant comfort, and desired exercise variety will help guide you in choosing the most suitable equipment for your program.

Designing the program structure (duration, frequency, etc.)

The next step in setting up a small group training program is designing an effective structure that encompasses duration, frequency, and progression strategies. The structure should strike a balance between providing enough time for participants to achieve their goals while ensuring they are consistently challenged to progress.

In terms of duration, consider factors like participant availability, fitness levels, and overall workout intensity. For example, a 60-minute session might be appropriate for individuals with more advanced fitness levels seeking a comprehensive full-body workout.

Conversely, beginners or those with time constraints might benefit from shorter but more frequent sessions throughout the week. Finding an optimal frequency is also crucial in maintaining participant motivation and promoting sustainable progress.

Aiming for two to three sessions per week allows sufficient recovery while providing consistent exposure to exercise stimuli. However, it is essential to gauge individual capabilities within the group and make adjustments accordingly—some participants may thrive on higher frequencies while others require more recovery time between sessions.

Incorporating progression strategies ensures ongoing development within the program. Gradually increasing intensity (e.g., adding weight or repetitions), introducing new exercises or formats, or altering rest periods are all effective ways of challenging participants as they grow stronger and more proficient over time.

Warm-up and Mobility Exercises

The Importance of Warming Up Before Exercise

Warming up before engaging in any physical activity is crucial for optimal performance and injury prevention. A well-designed warm-up routine prepares the body and mind for the upcoming workout by increasing blood flow, raising core body temperature, and activating the muscles. By gradually increasing heart rate and circulation, warming up helps to deliver essential oxygen and nutrients to the muscles, enhancing their ability to perform efficiently.

Moreover, warming up plays a vital role in injury prevention. By gradually increasing range of motion and lubricating the joints with synovial fluid, it reduces stiffness and improves flexibility.

This process prepares the body for more intense movements during the workout session while minimizing the risk of strains or sprains. Additionally, a proper warm-up can mentally prepare individuals by focusing their attention on their bodies, allowing them to enter a state of heightened concentration.

Dynamic Stretching Techniques for Various Muscle Groups

Dynamic stretching is an integral part of an effective warm-up routine as it helps prime the muscles by engaging them in controlled movements that mimic those used during exercise. Unlike static stretching (where a stretch is held for an extended period), dynamic stretches involve continuous movement through a full range of motion without bouncing or jerking.

This type of stretching not only increases blood flow but also improves muscle elasticity, coordination, and proprioception. To target various muscle groups effectively during dynamic stretching exercises:

1. Perform leg swings: Stand beside a wall or sturdy object for support and swing one leg back and forth in front of your body using controlled momentum. This exercise targets your hamstrings while also engaging your hip flexors.

2. Incorporate arm circles: Stand with your feet shoulder-width apart, extend both arms out to your sides parallel to the ground, then move them in small circles forward or backward repeatedly. Arm circles help loosen the shoulder joints and enhance the flexibility of the upper body.

3. Include walking lunges: Take a step forward with your right foot, bend both knees to lower your body into a lunge position, then push off with your right foot and bring your left foot forward to repeat on the other side. Walking lunges engage the quadriceps, hamstrings, glutes, and calves while improving hip mobility.

Mobility Drills to Improve Joint Range of Motion

Mobility drills are essential for enhancing joint range of motion and functional movement patterns. These exercises focus on specific joints or muscle groups to increase flexibility, improve coordination between different muscle groups, and correct imbalances that may occur due to sedentary lifestyles or repetitive movements.

To improve joint range of motion effectively: 1. Perform hip circles: Stand upright with hands on hips and initiate circles using your hips in a clockwise direction for several repetitions before reversing direction.

Hip circles target the hip joint’s mobility while also benefiting lower back flexibility. 2. Incorporate shoulder dislocations: Stand with feet shoulder-width apart while holding a resistance band or broomstick in front of you with an overhand grip.

Slowly raise your arms overhead and behind you until you feel a stretch across your chest and shoulders. This exercise improves shoulder mobility by stretching the pectoral muscles.

3. Include ankle alphabet exercises: Sit on a chair or bench with one leg extended in front of you while tracing each letter of the alphabet with your toes in both directions. Ankle alphabets enhance ankle dorsiflexion and plantarflexion which are essential for activities like running or squatting.

By incorporating dynamic stretching techniques alongside targeted mobility drills during warm-up routines, fitness instructors can adequately prepare their clients’ bodies for more intense exercise sessions while minimizing the risk of injury and maximizing performance potential. (Note: Remember to remove HTML tags before publishing)

Strength Training Techniques

Overview of different strength training methods (e.g., circuit training, supersets)

When it comes to designing an effective small group training program, incorporating various strength training methods can enhance the overall fitness experience for both fitness instructors and clients. Two popular techniques worth exploring are circuit training and supersets.

Circuit training involves a series of exercises performed consecutively, targeting different muscle groups with little to no rest in between. This method not only maximizes time efficiency but also promotes cardiovascular endurance.

On the other hand, supersets involve performing two exercises back-to-back without rest, targeting either the same muscle group or antagonistic muscles. This technique increases intensity and promotes muscular strength and endurance.

Demonstrating proper form and technique for compound exercises (e.g., squats, deadlifts)

Compound exercises are fundamental to any strength training program as they engage multiple muscle groups simultaneously, promoting functional movements and overall strength development. Fitness instructors must ensure their clients understand and execute proper form and technique when performing compound exercises such as squats and deadlifts.

For squats, it is crucial to emphasize maintaining a neutral spine position while bending at the hips and knees, ensuring that knees do not extend past toes. Additionally, coaching clients on hip hinge mechanics during deadlifts helps prevent lower back injuries by teaching them how to properly engage their glutes and hamstrings while lifting the weight.

Incorporating resistance bands, dumbbells, or bodyweight exercises

To add variety and challenge to small group training programs without overwhelming participants with complex equipment usage or heavy weights, incorporating resistance bands, dumbbells, or bodyweight exercises can be highly effective. Resistance bands provide constant tension throughout the entire range of motion during exercises like bicep curls or lateral raises. They are versatile tools suitable for all fitness levels.

Furthermore, dumbbells allow for progressive overload, enabling clients to gradually increase their strength by adding resistance in a controlled manner. Bodyweight exercises such as push-ups, lunges, and planks require no additional equipment and are excellent for building functional strength and improving body control.

By introducing these different strength training techniques, fitness instructors can provide their small group training participants with a dynamic and engaging workout experience. It is essential to educate clients on proper form and technique to ensure safety and effective results.

Incorporating a mix of compound exercises along with utilizing resistance bands, dumbbells, or bodyweight exercises will not only challenge clients’ muscles but also cater to various fitness levels within the group. Remember, progress should be gradual and individualized based on each participant’s capabilities and goals.

VI: Core Strengthening and Stability Exercises

A: Importance of core strength in overall fitness

A strong and stable core is essential for overall fitness and functional movement. The core muscles include not only the abs but also the back, hips, and pelvis. These muscles provide support to the spine, improve posture, and enhance balance and stability.

Having a solid core enables athletes to generate more power in their movements and reduces the risk of injuries during physical activities. Fitness instructors should emphasize the significance of core strength to their clients, highlighting its role in improving performance across various exercises.

B: Demonstrating effective core exercises such as planks, Russian twists

When it comes to targeting the core muscles effectively, there are a plethora of exercises to choose from. Two highly effective exercises that can be demonstrated are planks and Russian twists.

Planks engage multiple muscle groups simultaneously by requiring individuals to hold a straight body position supported by their forearms or hands while engaging their abdominal muscles. Russian twists, on the other hand, target the obliques by twisting from side to side while holding a stable seated or supine position.

C: Incorporating stability balls or medicine balls for added challenge

To further challenge clients’ core strength and stability, fitness instructors can incorporate stability balls or medicine balls into their training programs. Stability ball exercises such as ball bridges or ball roll-outs require individuals to engage their core muscles more intensely due to the added instability provided by the ball’s surface. Similarly, using medicine balls during exercises like Russian twists or standing wood chops adds resistance which forces individuals to use their core muscles more effectively for stabilization.

VII: Flexibility Training

A: Understanding the benefits of flexibility

Flexibility training plays a crucial role in maintaining joint health and reducing muscle stiffness. Improved flexibility allows for a greater range of motion, which in turn enhances physical performance and decreases the risk of injuries. It is important for fitness instructors to educate their clients about the benefits of flexibility training, emphasizing how it can alleviate muscle tension, improve posture, and increase overall body awareness.

B: Demonstrating static stretching techniques for major muscle groups

Static stretching is an effective method of increasing flexibility by elongating targeted muscles. Fitness instructors should demonstrate static stretches for major muscle groups such as hamstrings, quadriceps, calves, chest, back, and shoulders.

Emphasizing proper form and technique during stretches ensures that clients perform them safely and effectively. Static stretches should be held for 15 to 30 seconds per muscle group to achieve optimal results.

C: Incorporating yoga or Pilates-inspired movements

To add variety to flexibility training sessions and promote mind-body connection, fitness instructors can incorporate yoga or Pilates-inspired movements into their programs. Yoga poses such as downward dog or warrior II not only stretch multiple muscle groups but also improve balance and focus.

Pilates exercises like the cat-cow stretch or the spinal twist work on flexibility while engaging the core muscles simultaneously. Including these exercises provides a holistic approach to flexibility training while enhancing overall well-being.

VIII: Progression Strategies

A: Implement

Implementing progression strategies in a small group training program keeps participants motivated and helps them achieve continuous improvement. Fitness instructors can gradually increase exercise intensity by adjusting variables such as resistance level, duration of intervals, or complexity of movements.

They can also introduce more challenging exercises or combinations thereof as participants become more proficient and comfortable with the initial workout routines. Proper monitoring of individual progress enables instructors to customize workouts according to each participant’s abilities and goals.

Creating Your Small Group Training Class Program

Incorporating cardiovascular conditioning exercises like HIIT or steady-state cardio, focusing on core strengthening and stability exercises, emphasizing the benefits of flexibility training with static stretching and yoga or Pilates-inspired movements, and implementing progression strategies can greatly enhance the effectiveness of a small group training program for fitness instructors. By carefully designing workouts that target different aspects of fitness, providing detailed instruction on proper form and technique, and adapting exercises to individual capabilities, instructors can create a challenging yet rewarding experience for their clients.

With dedication and guidance, participants will witness significant improvements in their overall fitness levels while enjoying the camaraderie of exercising in a small group setting. Let us embark on this journey together towards a healthier and fitter future!

How do you structure a small group personal training?

1. Warm-up (5-10 minutes): Full-body movements and dynamic stretches to prepare muscles and increase heart rate.
2. Main Workout (20-40 minutes):

• Strength Circuit: Using weights or resistance bands, targeting major muscle groups.
• Cardio Intervals: High-intensity exercises for a specified time, followed by a short recovery period.
• Functional Training: Movements that mimic daily activities for increased strength and flexibility.

1. Cool Down (5-10 minutes): Lower-intensity exercises and static stretches to help muscles recover.

What is an example of a small group training program?

Week 1-2:

• Warm-up: Jumping jacks, dynamic lunges, arm circles.
• Main Workout: Circuit of squats, push-ups, burpees, and planks.
• Cool Down: Static hamstring stretch, quad stretch, and deep breathing.

How do I create my own small group training program?

1. Determine the fitness level and goals of your participants.
2. Plan a balanced workout focusing on strength, endurance, and flexibility.
3. Incorporate both individual exercises and partner/group exercises for variety.
4. Adjust the intensity and complexity as the weeks progress.
5. Ensure a warm-up and cool-down phase in each session.

How must small groups be structured?

Structured around participants’ goals, fitness levels, and ensuring a balanced workout that targets multiple muscle groups and incorporates various types of training.

How many people are in a small group training?

Typically, small group training includes 5-12 participants.

What is the ideal group size for training?

The ideal size is between 5 to 12 participants, allowing for personalized attention while maintaining group dynamics.

How do you make group training fun?

• Use energetic music.
• Incorporate team challenges or mini-games.
• Rotate leaders for exercises.
• Introduce themed sessions.
• Celebrate group achievements.

How can I write good small group training descriptions?

1. Clearly outline the goals of the session.
2. Highlight any unique aspects of the workout.
3. Specify the fitness level required.
4. Include the duration and format.
5. Mention any equipment needed.

What is small group training called?

It’s commonly referred to as “small group personal training” or “small group PT”.

How do I create a 6-week training program?

1. Define a clear goal (e.g., weight loss, strength gain).
2. Segment the program into phases with increasing intensity.
3. Ensure balanced workouts, rotating between different muscle groups.
4. Integrate rest days.
5. Adjust and adapt based on feedback and progress.

How do I create a training course and sell it?

1. Identify a niche or target audience.
2. Create a curriculum with clear objectives and milestones.
3. Use a mix of video, text, and interactive content.
4. Price your course competitively.
5. Market using social media, email, and partnerships.
6. Use platforms like Teachable, Udemy, or Thinkific to host and sell your course.

How many square feet per participant is required to hold a group personal training session?

Ideally, around 40-50 square feet per participant, considering space for movement, equipment, and safety.

What is small group PT?

“Small group PT” stands for small group personal training, which is a blend of personal training and group fitness. It provides the individualized attention of personal training but in a group setting.

How can Exercise.com help me run my group fitness training classes?

Exercise.com offers a comprehensive platform that allows you to:

1. Schedule classes and manage bookings.
2. Track the progress of each participant.
3. Deliver workout plans digitally.
4. Accept payments.
5. Engage with clients through a custom-branded app.
6. Offer video demos for exercises.
7. Automate reminders and notifications.

This integrated approach ensures a seamless experience both for trainers and participants, enhancing the efficiency and quality of group fitness training classes.

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