The Magic of Small Group Training

Small group training has emerged as a highly effective method for achieving fitness goals. It is backed by scientific research and praised for its multifaceted benefits. This approach, typically involving 3-15 participants, offers a unique combination of motivation, consistency, customer retention, and success that can outperform solo workouts and large group classes. Small group training offers a unique and personalized fitness experience that differentiates it from open group fitness classes that anyone can attend. While both formats share similarities, such as the class construct, the atmosphere and dynamics differ significantly.



One of the key benefits of small group training is the heightened motivation it fosters among participants. Research shows that working out in a group can significantly enhance individual effort and persistence. A study published in the Journal of Sport and Exercise Psychology found that individuals who exercised with a group had lower stress levels and showed greater fatigue resilience than those who exercised alone. The camaraderie and collective energy in a small group setting create a supportive environment where members encourage each other, celebrate successes, and provide accountability. This peer support is crucial in maintaining motivation over the long term.



Consistency is a cornerstone of any successful fitness regimen. Small group training offers a structured schedule, which helps participants develop a routine. A study in the Journal of Behavioral Medicine highlighted that individuals who engaged in regular, scheduled group exercise were likelier to adhere to their fitness programs than those without such structure. The social aspect of small group training also plays a significant role in promoting regular attendance. Knowing that others count on you to show up can be a powerful incentive to maintain consistency.


Repeat Customers

For fitness businesses, retaining clients is as important as attracting new ones. Small group training excels in creating a loyal customer base. The personalized attention clients receive in a small group setting, combined with the social bonds they form, significantly enhances their overall experience. A report by the International Health, Racquet & Sportsclub Association (IHRSA) found that members involved in small group training programs had higher retention rates than those participating in larger classes or individual training sessions. The sense of community and belonging in these small groups encourages clients to continue participating, leading to repeat business and stable revenue for fitness centers.



The ultimate measure of any fitness program is its ability to deliver results. Small group training is particularly effective in this regard. A study published in The Journal of Strength and Conditioning Research demonstrated that participants in small group training programs experienced significant improvements in strength, endurance, and overall fitness levels compared to those in larger group settings or individual workouts. The blend of personalized coaching and peer motivational boost ensures that participants push themselves harder and stay committed to their fitness goals.


Personalized Attention

Coaches can offer more personalized guidance in small group training than in larger group classes while fostering a group dynamic. This balance allows for individual progress tracking and tailored adjustments to exercises, enhancing the workout’s effectiveness. Personalized attention ensures that participants perform exercises correctly, reducing the risk of injury and maximizing the benefits of each session. Moreover, trainers can adjust the difficulty level to match the varied fitness levels within the group, ensuring that all members are appropriately challenged and can progress at their own pace.


Variety and Engagement

Small group training often incorporates a wide range of exercises and training techniques, which keeps sessions engaging and prevents monotony. This variety maintains interest and ensures a well-rounded workout, targeting different muscle groups and fitness components. A varied routine can prevent plateaus in fitness progress and keep participants excited about coming to each session.


Small group training offers a holistic approach to fitness that combines the best aspects of personal training and group exercise. The motivation derived from peer support, the consistency fostered by a structured schedule, the high retention rates due to the strong community bonds, and the proven success in achieving fitness goals make it an ideal choice for many individuals. As scientific research continues to underscore its benefits, small group training is a powerful tool for anyone looking to improve their health and fitness in a supportive and effective environment.

We created the 8-week MyFIIT program for all of these reasons. We go beyond group fitness by providing a pre-designed 8-week program you can customize to your strengths as a fitness professional. We have provided additional wellness assets like meditations, movement breaks, nutritional guidance, and more. Join us by earning your MyFIIT certification. 



  1. Carron, A. V., Burke, S. M., & Shapcott, K. M. (2009). Social Influences and Exercise: A Meta-Analysis. Journal of Sport and Exercise Psychology, 31(1), 1-24.
  2. Burke, S. M., Carron, A. V., Eys, M. A., Ntoumanis, N., & Estabrooks, P. A. (2006). Group Versus Individual Approach? A Meta-Analysis of the Effectiveness of Interventions to Promote Physical Activity. Journal of Behavioral Medicine, 29(3), 279-293.
  3. IHRSA. (2017). The 2017 IHRSA Health Club Consumer Report. International Health, Racquet & Sportsclub Association.
  4. Mazzetti, S. A., et al. (2000). Effect of Explosive Versus Slow Contractions and Exercise Intensity on Energy Expenditure. The Journal of Strength and Conditioning Research, 14(3), 333-340.

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