Group fitness classes are a staple in many women’s exercise routines. We have our favorite studios, beloved instructors, and workout buddies to share the experience with. The combination of physical activity and community has a significant positive impact on both mental and physical well-being, as research shows. However, despite attending multiple classes weekly, you might find that your progress stalls or your results plateau. It's frustrating, but there are ways to overcome these challenges. Here, we discuss the five most common mistakes people make with group fitness and how to break through the plateau to become stronger, leaner, and more confident:
1. Overdoing High-Intensity Workouts
High-intensity
classes like boot camps, spin, circuit training, Tabata, and kickboxing are
designed to elevate your heart rate, helping you burn fat and build muscle
efficiently. But, as exercise physiologist and sports nutritionist Alyssa
Olenick, Ph.D., notes, overdoing these classes can be counterproductive.
Attending 5-6 high-intensity sessions weekly can blend them into moderate
intensity, leading to reduced effectiveness. This routine often results in
using the same weights repeatedly and not pushing yourself fully due to
fatigue.
Solution:
Balance is key. Keep high-intensity workouts in your schedule but limit them to
a few days a week. Incorporate recovery days and other types of training to
allow your body to rest and rebuild.
2. Sticking to One Training Method
Another
common mistake is not diversifying your training methods. It's easy to fall in
love with a particular class or studio, but your body will adapt to repetitive
movements, reducing their effectiveness over time.
Instructor
and studio co-owner Thalia Bardell suggests incorporating varied training
methods, such as longer-duration slow cardio (like walking or zone 2 training)
and heavier strength training, alongside your favorite classes. If group
fitness is your preference, diversify within your class choices.
For
Cardio Lovers: Add strength training classes like barre
or reformer Pilates a few times a week to balance your routine and continue
seeing results.
For
Strength Enthusiasts: Introduce high-intensity or cardio
classes like HIIT or indoor cycling to mix things up.
3. Not Lifting Heavy Enough
To
achieve muscle growth, it’s essential to gradually increase the weights you
lift. Using the same weights over an extended period can lead to stagnation.
"If
you've been lifting the same weights for over a year in your classes, it's time
to challenge yourself," Bardell advises. Increasing weights might seem
daunting, but the worst that can happen is you revert to your previous weights.
Tip:
Focus on lifting slowly to maximize muscle tension and growth. Opt for classes
or gym sessions that prioritize heavy lifting at a slower pace.
4. Expecting the Class to Do All the Work
While
attending classes is a significant step, merely participating without pushing
yourself won't yield optimal results. Bardell emphasizes that the real benefits
of group fitness come when you challenge yourself beyond your comfort zone.
Approach:
Engage actively in each class, bring energy, and push your limits to see
continuous improvement. It’s a collaborative effort between you and the class
dynamics.
5. Underconsuming Protein & Carbs
Proper
nutrition is crucial for fitness progress and recovery. Olenick points out that
many women don’t consume enough protein and carbs to support their workout
intensity and volume. Protein is essential for muscle maintenance and growth,
with a minimum of 100 grams daily recommended for most women.
Carbs
Matter Too: Carbs are vital for fueling workouts,
especially high-intensity or aerobic sessions. They provide the necessary
energy to perform optimally and recover effectively. Carbs are not the enemy;
they are a crucial part of a strength-supporting diet.
The Takeaway
Group
fitness is fantastic for staying active, building friendships, and getting
stronger. However, it's easy to fall into a routine and see progress stagnate.
To overcome this, diversify your workouts, lift heavier weights, and ensure
you’re fueling your body properly. Remember, you have a supportive community in
your classmates who share your fitness goals. Embrace these changes and watch
your strength and confidence soar.
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