Achieving Together: Benefits of Working Out in a Group | The Bar Method

So, you’ve gotten in the groove with a workout you love… whether that’s barre, yoga, weightlifting or something in between, we love to see it! Once you know what works for you, your next question is: How do I really amplify these results? Refine my form? Challenge my body further? We have the answer: Group Exercise. Yes, really — the benefits of working out in a group go well beyond what’s on the surface.

One of the well-known benefits of working out in a group is the built-in community (and for us, it’s a total game-changer) — but that’s only the tip of the iceberg. Group workouts like barre classes pave the way for the kind of progress that goes one step further than what you can do on your own. Ready to find out why?

In this blog, we’ll cover:

• Why group fitness classes lead to the physical results you’re looking for
• How to get the most out of fitness classes and challenge yourself even more
• Barre exercises and tips to deepen your practice while building on your results

The unexpected benefits of working out in a group

If you love being active, chances are you’re already familiar with some of the benefits of group exercise (like sweating alongside friends and like-minded people, for one!). But there’s even more than meets the eye, and some of the perks of showing up for a group workout just might surprise you. 

Sharing space with others in class can be powerful, and there’s a huge community aspect within our studios. Inside the classroom, everyone is there to perform movements in unison — it’s almost like moving through a dance together. This is different from a gym or class where you might physically be in the room together but each doing your own thing.

Now, let’s explore some of the top evidence-based benefits of working out in a group below.

5 reasons group classes support long-term success and sustainable results 

• You’re more likely to challenge yourself beyond what you think you can do. According to Baylor College of Medicine, exercising in a group workout class creates an environment that’s conducive to giving your full effort versus a solo workout. So, if you’re looking for an environment where you can truly see what you’re capable of, you’ve found it.
  
  
• You’re likely to exercise more frequently and over the long term. A study from the National Library of Medicine found that for women, “group exercise membership was positively associated with amount of physical activity per week and exercise identity.” Plus, group exercise is linked to a higher likelihood of sticking with that activity (and results that just keep getting better)!
  
  
• You’re likely to get a higher-quality workout with greater intensity. “The quality and intensity level tends to be higher in a group fitness setting over a solo workout,” according to Baylor College of Medicine. Even if you love a good solo workout, an expert-led class creates a chance to switch it up while taking your effort up a notch.
  
  
• Your workout plans are disruption-proof, even when life happens. We’ve all been there — from illness and injury to changes in your personal life, things don’t always go according to plan. According to Iowa State University, group fitness classes can be the key to practicing resilience and sticking with your workout, even amid disruptions to your routine. When it comes to our barre classes, our instructors have already crafted a thoughtful, results-oriented workout for you — all you need to do is show up and do your best!
  
  

Your mental and emotional health will thank you. It’s no secret that exercise is good for your overall well-being, but it’s worth repeating. Plus, exercising with other people adds another layer to the benefits of physical activity by enhancing social and emotional health as well, according to the National Library of Medicine. Essentially, it’s a chance to build community, have accountability, and stay committed to your goals.

Group exercise offers an atmosphere designed for you to thrive — and improve!

Even if you have your personal workout routine down to a science, motivation comes naturally, and you keep yourself accountable to your goals, group fitness can add even more to the equation (especially barre!). 

Unlike other fitness classes, our instructors don’t do the exercises with class participants. This means they’re entirely focused on you and your results. They’ll actually see you, get to know you and celebrate you for every improvement, large or small.

Now that you’re familiar with some of the biggest benefits, ask yourself: What is it about group exercise that matters to me personally, and how does it serve my goals?

This will look different for everyone, but here are a few possibilities:

• A chance to work with expert instructors who can help you safely reach new levels of achievement
• A space to fail, learn, and grow more with every class you attend
• An opportunity to join a strong, supportive community dedicated to showing up and unlocking personal power

With your personal goals in mind, now let’s take a look at some of the key ways group exercise can support both body and mind.

For the body: Are group fitness classes effective for functional strength?

While every group fitness class is different, there are options designed to help you build strength that will benefit you in daily life, even when you leave the studio. Bar Method classes are all about functional strength (among other benefits such as improved posture), supporting you in all your active endeavors and allowing you to improve at a pace that challenges you while keeping your body safe.

Something that often surprises people is how intense the exercises feel after about 30 seconds, since it can be easy to dismiss relatively light weights. However, the duration and number of reps performed during class (and in good form!) are what move the needle to progressing endurance and building muscle.

While we ensure that major muscle groups are worked, what makes us different is our emphasis on targeting stabilizer muscles as well. These are often less visible, but incredibly important for mobility and help you move comfortably throughout daily life. People really appreciate barre workouts for their balanced, total-body focus.

For the mind: How do group fitness classes benefit mental health?

Here’s the short answer: In more ways than one. Movement has proven mental health benefits, including lowering cortisol to lessen stress and feelings of anxiety, improving reaction time and cognitive processes, regulating the nervous system, and increasing mindfulness.

While that may not come as a surprise, the benefits of group fitness classes go one step further. The Bar Method is particularly effective mentally because it requires a high level of concentration and precision to get into proper form, and sustained focus to stay there. It also calls on your mental endurance to commit to staying in a posture when things get intense. Outside of class, there’s also a strong sense of community with special events, challenges, and the studio being a ‘third place’ to make friends and hang out for a few extra minutes.

Barre exercise tips: How to get more from your next group workout 

Ready to put your best foot forward? Below, we share our top two pieces of advice for getting exactly what you’re looking for (and more!) out of your next barre workout.

1. Set yourself up for success

When selecting weights, give yourself a range. 

Depending on the specific exercises the instructor has in store, you may be able to go heavier, or you may need to dial it back to maintain form and safe joints. Either is great and it can depend on the day. Don’t be afraid to do what’s best for you — the group setting creates an environment for support and encouragement where you can show up exactly as you are.

Prioritize your form and alignment. 

Instead of taking a weight that’s too heavy or working at a depth that’s too difficult to hold, take a more moderate approach that you can sustain for the duration of the exercise in good form. Coming out of the exercise repeatedly disrupts the tension on the muscles, so it’s better to lessen the intensity and stay in it. This will increase endurance and build strength faster.

Try various exercise options. 

Try a few of the final reps in the more challenging position and build from there. Maybe that’s coming from your knees up to the balls of your feet for the last five push-ups, dropping several inches in thigh work for the final 10 presses, or lifting your heels off of the floor for just a handful of flat back reps. You can also learn from others in your group by asking about variations and modifications. Give it a try — you’ve got this!

2. Amp up the challenge with these exercises

Push-ups

These are a classic exercise that you’ll do in all types of barre classes. The amount, speed, and variation may change, but they are too effective to gloss over! A Bar Method push-up emphasizes alignment of the hip bones with the ribcage, which brings the glutes higher than you might be used to. However, this is critical for core engagement and reduces pressure on the lower back. Also, let go of the idea that a push-up needs to be all the way down to the floor. Make your range of motion smaller if that increases the quality of each rep — form is most important.

High-heeled thigh work

While leg positions and choreography differ, you can count on finding the signature Bar Method shake in these exercises. Working with your heels lifted engages the calves to stabilize the knees while deeply contracting the quadriceps. To maintain proper form, align your head over your hips over your heels to remain vertical and ensure even tension on the muscles. 

Compound weight work

This is unique to Bar Strength classes and recruits the upper and lower body simultaneously. Because this work uses larger muscle groups (glutes, quads, core), it’s an opportunity to use heavier weights than are typically recommended for other exercises. This is a great way to see what you’re made of and how much strength you have built.

The benefits of group fitness classes are waiting for you — give it a try!

As you’ve seen, the benefits of working out in a group with like-minded people are compelling — group exercise creates an atmosphere for growth and progress, conducive to results that keep you coming back for more. This expert-led environment kicks the benefits of exercising up a notch, with an added opportunity to push yourself further than you would on your own. Now, it’s time to put the science of group fitness to the test and experience the results for yourself. We’ll see you in the studio!