Scheduling group fitness classes each week is a great way to build a fitness routine and stay accountable to your movement goals. But if you’re a creature of habit and take the same classes on repeat, you might be wondering if your efforts to improve will eventually plateau.
This is not the case, says Scarlett Horton, studio leader at Life Time in Sugar Land, Texas. “Our group fitness classes are intentionally designed so they never become ‘too easy,’” she explains. “There are so many ways to progress in any class format so that your body is always being challenged. Life Time instructors consistently encourage improvement by changing up our class routines weekly and using different music for variety and motivation. And if we see you regularly, we may call you out with friendly support and accountability — challenging you to add weight or increase your speed, for example, when possible.”
Horton, along with a few other Life Time class performers, share the ways anyone can take their fitness to the next level in their favorite weekly workout classes.
Adopt a growth mindset.
Although you may be attending the same classes and getting more comfortable in them, it’s important to still view each session as an opportunity to grow.
“Having a growth mindset will help you do more and continue to see progress,” says Yolanda Armour, studio leader and group fitness performer at Life Time in Cypress, Texas. “Your thoughts are what keep you going, inspire you, and push you through the hard times.”
“Taking the same classes every week helps you stay consistent and see your improvements over time,” says Austin Head, group fitness performer and trainer at several Life Time clubs in the New York City area. “When I teach, my main focus is to encourage participants to show up and feel their best. Then, we can move on to more tangible improvements such as using heavier dumbbells or increasing pace. But it’s all about showing up with integrity — and if you can do that consistently, that’s a marker of progress too!”
Pick up heavier weights.
One of the most straightforward ways to challenge yourself in class is to pick up heavier weights. For example, if you’ve been using 10-pound dumbbells for bicep curls, try grabbing 12-pound ones and see how it goes.
“It doesn’t have to be a huge weight increase,” says Horton. “Even going up a pound or two will allow you to feel a difference — and serves as proof that you’re getting stronger.” (Learn more at “5 Signs You Need to Add More Weight to Your Workout.”)
Monitor your heart rate.
Use a heart-rate monitor or fitness watch to get to know your personal heart-rate zones and track your progress in class. “Hitting a higher heart-rate zone means your body is working harder, so try challenging yourself to stay in a higher zone for a longer amount of time,” Horton advises.
When you’re able to do this more intense type of exercise with a lower heart rate, it’s a sign that your cardiorespiratory fitness is improving. A quicker recovery time — based on how quickly your heart rate drops between high-intensity intervals at the same workloads or speeds — is also a that you’re making progress.
However, change doesn’t only happen in those high zones. Dedicating time to longer bouts of cardio work (for instance, a 45-minute class) where you’re between zones 1 and 2 is helpful for building your aerobic base and making your body more efficient at burning fat.
Embrace the “defining moment.”
Many Life Time classes have a “defining moment” — a point in time where you’re encouraged to give it your all, whatever that looks like for that specific class:
- In MB360: “In MB360, our Flow Con is the bridge where we really heat things up,” says Head. “We combine several moves that work multiple parts of your body and flow them all together — like fast-paced squats, lunges into bicep curls, and bear planks. The purpose is to get your full body moving and ready to take it to another level — releasing both physical and mental tension.”
- In STRIKE: “Each STRIKE class includes a performance round, which is an opportunity to really come out of your comfort zone,” says Armour. “For example, in STRIKE Boxing & Conditioning, the three-minute round at the end of class is our ‘this is it’ moment. It’s that time when you may really want to give up, but you know you are capable of hard things and can finish strong.”
- In Ultra Fit: “The 15-second sprints at the end of every Ultra Fit class are your opportunity to run the fastest you possibly can as an athlete,” says Horton. “These sprints are what you look to improve week by week and month by month. I encourage my athletes to run so hard in these 15 seconds that they couldn’t imagine going one second longer. If you feel that way when each sprint is over, then you did your job. This is how you improve your physical performance and your mental strength.”
Try to forego modifications.
If you are used to doing the modified exercises offered by your instructor, start — as your body safely allows — by trying the more difficult exercise.
“See if you can do the harder movement for a short amount of time,” says Horton. “Then if you need to, go back to modifying. You might be surprised at what your body can do if you simply try.”
Accept yourself — and avoid comparing your journey to others.
No matter your goal, everyone has to start somewhere. Instead of comparing yourself to others in class, focus on your own path to improvement.
“I encourage everyone to accept where they are and the body they walked into class with today,” says Armour. “It’s your workout, your life, your journey — not anyone else’s. Taking anything to the next level begins with you. Acknowledge where you are today and how you can take steps forward, be disciplined and consistent in what you do, and really set your intentions for what you want. Progress comes in the little things we do every day.”
