Group fitness classes have come a long way from their early roots in structured gymnastics and dance-based workouts. What started as a way to promote movement and social connection in the early 20th century gained momentum in the 1960s with the rise of aerobics, thanks to Dr. Kenneth Cooper’s groundbreaking research on cardiovascular health.
By the 1980s, Jane Fonda’s high-energy workout tapes made group fitness a cultural phenomenon, proving that exercise could be both effective and fun. Over the decades, new formats like indoor cycling, yoga, Zumba, and HIIT have reshaped the landscape, making it easier than ever to find a class that suits every fitness level and lifestyle.
Whether you're drawn to the camaraderie of a boot camp or the mindful flow of a Pilates session, the key is finding the right class that keeps you motivated, engaged, and coming back for more.
What Is Group Fitness?
Group fitness refers to exercise programs conducted in a group setting led by a qualified instructor. These classes typically range from 30 to 90 minutes and follow a structured format that includes warm-up, workout, and cool-down phases. Modern group fitness encompasses everything from technology-driven cycling sessions to mind-body practices to high-intensity interval training.
The Psychology Behind Group Workouts
The power of group fitness lies in its unique psychological benefits. When we exercise in a group setting, several psychological mechanisms come into play:
- Social Facilitation: The presence of others naturally motivates us to perform better.[1]
- Group Cohesion: The sense of belonging to a fitness community strengthens commitment.[2]
- Friendly Competition: The group dynamic can push us to achieve more than we would alone.[3]
- Mirror Neurons: Watching others exercise can improve our own form and motivation.[4]
The Science-Backed Benefits of Group Fitness
Research consistently demonstrates the advantages of group exercise programs.
Here’s how:
Physical Benefits
- Improved Exercise Adherence: Studies show that individuals participating in group fitness programs tend to demonstrate a significantly higher exercise adherence rate compared to solo exercisers.[5]
- Better Results: Compared to individual workouts, participants who experienced ongoing member interactions with others felt more self-motivated to engage in high-intensity exercises.[6]
- Reduced Injury Risk: Proper instruction and form correction in group settings lead to safer, more effective workouts.
Mental and Social Benefits
- Stress Reduction: Group exercise participants report a 26% reduction in stress levels.[7]
- Enhanced Social Connections: Regular group fitness attendance can lead to meaningful social bonds.
- Improved Mental Health: Participants report lower levels of anxiety and depression compared to solo exercisers.
Know Your Goals, Know Your Classes
Before diving into any fitness program, it's essential to identify clear, achievable goals. Different group fitness formats target specific aspects of physical fitness:
For Strength and Muscle Gain
- Body Pump: Uses light to moderate weights with high repetitions to build lean muscle mass and improve bone density. Sessions typically last 45-60 minutes and can burn up to 400 calories.[8]
- CrossFit: Combines functional movements with high-intensity training for overall strength and conditioning. Classes include varied workouts that challenge both strength and endurance.
- Power Yoga: Builds strength through challenging pose sequences and holds, focusing on both upper and lower body strength while maintaining flexibility.
For Weight Loss and Cardiovascular Health
- Indoor Cycling: Burns significant calories (400-600 per session) while improving cardiovascular fitness. Classes often incorporate intervals and resistance training.[9]
- HIIT (High-Intensity Interval Training): Maximizes calorie burn and improves metabolic health through short bursts of intense exercise followed by brief recovery periods.
- Zumba: Provides a fun, dance-based cardio workout that can offer high intensity spurts while improving coordination and rhythm.
For Flexibility and Mind-Body Connection
- Traditional Yoga: Improves flexibility, balance, and mental clarity through various poses and breathing techniques.
- Pilates: Enhances core strength, posture, and overall body awareness using controlled movements and specialized equipment.
- Barre: Combines ballet-inspired moves with low-impact strength training, focusing on small, precise movements for muscle toning.
- Water Aerobics: A low-impact, full-body workout performed in shallow or deep water. Ideal for those with joint issues or during rehabilitation, water resistance provides natural muscle conditioning. The buoyancy of water reduces stress on joints while increasing range of motion.
- TRX Suspension Training: Utilizing adjustable straps anchored to a fixed point, this class focuses on bodyweight exercises that develop core stability, strength, and flexibility simultaneously. The instability of the straps allows for increased muscle engagement when compared to traditional strength training, making it excellent for functional fitness.
For Endurance Building
- Boot Camp: Builds stamina through varied, challenging workouts that combine cardio and strength training.
- Kickboxing: Develops cardiovascular endurance while teaching basic martial arts skills and improving coordination.
- Boxing Conditioning: Different from kickboxing, these classes focus on boxing techniques combined with strength training. Participants learn proper punching form while engaging in circuit training that includes jump rope, bodyweight exercises, and bag work. Can burn up to 800 calories per hour while improving hand-eye coordination and upper body strength.[10]
- Long-format Cycling: Improves aerobic capacity through sustained effort, often incorporating virtual racing and team challenges.
Making the Most of Your Group Fitness Journey
Follow this step-by-step guide to determine your best starting point and where to progress from there.
Getting Started
- Assess Your Current Fitness Level
- Be honest about your starting point
- Consider any physical limitations or injuries
- Consult with healthcare providers if necessary - Determine Your Health and Fitness goals
- Check out - Goal Setting for Beginners: Your Path to Fitness Success - for a breakdown of how to set appropriate goals (It’s not the SMART goal method!) - Choose the Right Class Level
- Look for beginner-friendly options
- Ask about modifications for different fitness levels
- Consider trying introductory or foundation classes
Creating a Balanced Schedule
- Weekly Planning
- Aim for 1-2 different class types per week (If you’re new to fitness, pick one option that sounds the most fun!)
- Allow adequate rest between intense sessions
- Include both cardio- and strength-focused classes
(Note: Strength-based classes are especially important for older adults because they help maintain muscle mass, bone density, and overall functional strength, reducing the risk of falls, fractures, and loss of independence.) - Progressive Development
- Gradually increase frequency and intensity
- Listen to your body's recovery needs
Tips for Long-Term Success
- Build Relationships
- Introduce yourself to instructors
- Connect with regular class participants
- Join gym or studio social media groups - Track Your Progress
- Keep a workout journal
- Take progress photos or measurements
- Note improvements in strength and endurance - Stay Motivated
- Set short-term and long-term goals
- Celebrate small victories
- Try new class formats periodically
Final Thoughts
Group fitness classes offer a structured, motivating environment to help you achieve your fitness goals. By understanding the benefits of different class formats and how they align with your objectives, you can make informed choices about which classes will best serve your fitness journey. Start with classes that match your current abilities and gradually challenge yourself with new formats as your fitness improves.
Remember, consistency is key in any fitness program. Choose classes you enjoy and that fit your schedule, as these are the ones you're most likely to stick with long-term. Don't be afraid to mix different class types to create a well-rounded fitness routine that addresses all aspects of physical health.
REFERENCES
1. Carnes, Andrew & Mahoney, Sara. (2016). Cohesion is Associated with Perceived Exertion and Enjoyment during Group Running. Journal of Exercise Physiology Online. 19.
2. Eys, M., & Kim, J. (2017, June 28). Team Building and Group Cohesion in the Context of Sport and Performance Psychology. Oxford Research Encyclopedia of Psychology. Retrieved 29 Jan. 2025, from https://oxfordre.com/psychology/view/10.1093/acrefore/9780190236557.001.0001/acrefore-9780190236557-e-186.
3. Carnes, Andrew & Mahoney, Sara. (2016). Cohesion is Associated With Perceived Exertion and Enjoyment During Group Exercise in Recreational Runners: 435 Board #272 June 1, 9: 30 AM - 11: 00 AM. Medicine and science in sports and exercise. 48. 123. 10.1249/01.mss.0000485366.26822.41.
4. Behm, D. G., & Carter, T. B. (2021). Empathetic Factors and Influences on Physical Performance: A Topical Review. Frontiers in psychology, 12, 686262. https://doi.org/10.3389/fpsyg.2021.686262.
5. Davis, A. J., MacCarron, P., & Cohen, E. (2021). Social reward and support effects on exercise experiences and performance: Evidence from parkrun. PloS one, 16(9), e0256546. https://doi.org/10.1371/journal.pone.0256546.
6. Graupensperger, S., Gottschall, J. S., Benson, A. J., Eys, M., Hastings, B., & Evans, M. B. (2019). Perceptions of groupness during fitness classes positively predict recalled perceptions of exertion, enjoyment, and affective valence: An intensive longitudinal investigation. Sport, exercise, and performance psychology, 8(3), 290–304. https://doi.org/10.1037/spy0000157.
7. American Osteopathic Association. (2017, October 30). Group exercise improves quality of life, reduces stress far more than individual work outs. ScienceDaily. Retrieved February 18, 2025 from www.sciencedaily.com/releases/2017/10/171030092917.htm.
8. Hogan, E. (2023, March 9). All you need to know about BODYPUMP. Les Mills. https://www.lesmills.com/us/fit-planet/fitness/all-you-need-to-know-about-bodypump/.
9. Studio Three. (n.d.). 7 health benefits of a spin class that will have you signing up for the next open class. Studio Three. https://studiothree.com/health-benefits-of-a-spin-class/.
10. Fitness First. (n.d.). How many calories are you really burning during your favourite exercise? Fitness First Australia. https://www.fitnessfirst.com.au/get-there/how-many-calories-are-you-really/.
