How to Make the Most Out of Group Classes at The Body Engineers

When it comes to achieving your fitness goals, group strength training classes are one of the best ways to stay motivated, be part of a community, learn proper technique, and train with purpose all at the fraction of the cost of personal training. But the truth is, not all group classes are created equal, and not everyone knows how to make the most of them.

At The Body Engineers, our classes are more than just a workout; they're a structured, science-driven system, in small groups of up to 10 members, designed to help you build strength, optimize movement, and feel better long term. Whether you’re looking to build muscle, drop body fat percentage or just build healthy habits, each class is intentionally programmed to deliver results.

However, results don’t just come from showing up. They come from how you prepare, how you train, and how you recover.

Here are some tips on how to make the most out of every class you attend:

Small Group Classes at the Body Engineers

Understand that real change requires consistency 

Attending a few classes here and there might make you feel better in the short term, but it won’t create lasting results. If your goal is to build muscle, reduce pain, move more freely, or improve posture and energy, you need to commit to showing up consistently.

Group classes at BE are designed to challenge your body in a safe, effective, and purposeful way. Every month, a new program for each day of the week is carefully designed to challenge various muscle groups and provide a different stimulus to the previous month. This allows the member to repeat the same program up to five times, over the month, before it changes, thus allowing ample time to properly learn the movement patterns and track strength progress.   

Our body needs time and repetition to adapt. The more consistent you are, the more efficiently your body will respond and the more noticeable your results will be.

Come prepared mentally and physically

One of the most overlooked ways to get the most out of your training is how you prepare before stepping into class.

Start with quality sleep the night before. Rest isn’t just about energy, it directly affects your coordination, strength output, reaction time, and recovery capacity. Aim for seven to nine hours of sleep before training days (and ideally every day) to feel your best and get more from your session.

Stay hydrated throughout the day, not just when class starts, and avoid alcoholic beverages for 24 hours before training. Dehydration can impact endurance, recovery, and even concentration. Drinking enough water ensures your muscles perform optimally and reduces your risk of cramping or fatigue mid-session.

Pay attention to what your unique body needs for fuel before a workout. Eat a well balanced meal roughly 2-3 hours before class, when possible. Ideally, the meal should include a mix of protein, complex carbs and fats to support performance. 

Equally important is your mindset. Arrive ready to focus, block out distractions, put your phone away and treat the 60 minutes as time dedicated fully to YOU and your health and fitness.

Arrive early and stay a little after

Getting to class 5-10 minutes early gives you the chance to get grounded, ease into the space, and check in with your class instructor. If you have any aches, stiffness, or concerns, this is the time to let them know. They can suggest targeted warm-ups or modifications before the session starts.

Arriving early also allows you to take yourself through a proper warm-up. If you are familiar with the workout routine, you can review the weights you did last time and use lighter weights to prep your body for the main movements of the day. As a result you won’t need to use the first few class rounds as “warm-up sets” and can instead jump straight into challenging working sets right from the start. In addition, by warming up properly with the movement you are also minimizing risk of injury. This can also be done when switching between stations and this small adjustment makes a big difference in training quality and progression over time.

Staying after class gives you an opportunity to cool down, ask questions, review form cues, log your weights or simply check in on your progress. These small moments of extra attention can have a big impact on your progress. 

Communicate with your class instructor

We don’t expect you to be perfect - we expect you to be coachable. Your training is a partnership between you and your class instructor, so let them know how you’re feeling physically and mentally.

Whether you're dealing with sore knees, rehabbing an old shoulder injury, or struggling with fatigue from a busy week, they can adjust your workout accordingly. At BE, one of the unique aspects of our classes is that they are customizable to suit your body type and restrictions. Progress doesn’t come from pushing through pain, it comes from training smart and consistently.

Master the fundamentals before chasing intensity

It’s easy to want to go fast, lift heavier, or keep up with others in class but speed and load should never come at the cost of form. Every movement we guide you through has a purpose. When you take the time to truly learn and feel it, you’ll build a stronger, more injury-resistant foundation. Make sure you understand what muscle group each exercise is targeting and focus on feeling it in that area. If you don’t know where you are supposed to feel it, or you are struggling to feel it in the right area, ask your instructor for tips.  One small adjustment might completely change how the movement feels and how effective it is for you.

Those who focus on quality reps, not just completing the workout, end up seeing better results in both strength and performance. Good technique also helps your muscles work more efficiently, meaning you’ll get more from every set.

Track your progress to stay motivated

Even in group training, your progress is your own. You don’t need a spreadsheet or tracking app to benefit, just take a few minutes after each class to jot down what weights you used, how many reps you completed, or how the workout felt. Try to attend the same class the following week, if in the same month, to gauge progress and see if you can lift more.

Over time, this record becomes a powerful motivator. You’ll start to notice patterns: increased weights, improved endurance, reduced pain, or better mobility. Tracking helps you stay focused and makes it easier to set your next goal.

Recover like it’s part of the workout…because it is

How you recover after class directly affects your performance, your results, and your long-term health.

Make sure you’re eating enough protein and whole foods post-workout to support muscle repair and replenish energy stores. Aim to eat within one to two hours after class, focusing on lean protein, complex carbs, and plenty of water.

Make sure you're giving your muscles enough time to recover before hitting the same areas again. Soreness is a sign your body is still healing, so training too soon can hold back progress and increase injury risk.

On rest days, try incorporating mobility work, stretching, walking, or active recovery to stay loose and help your body bounce back faster.

Reflect regularly and adjust as needed

Every few weeks, pause and reflect. Are you lifting more? Feeling less sore? Is your balance better? Do you move more confidently? These small but meaningful changes are often overlooked unless you take the time to notice them.

If you feel stuck or unsure, talk to your class instructor. They’ll help you evaluate what might need to shift whether that’s modifying movements, increasing class frequency, or improving recovery strategies. Training is not one-size-fits-all. Adjusting your approach is part of the journey.

Stay coachable and open to growth

The best results come to those who stay curious. Ask questions, apply feedback, and see every class as a learning opportunity. Whether you’re just starting out or have years of experience, there’s always something new to improve, refine, or understand about your body.

The BE Class instructors are here to support your technique, mindset, nutrition, and recovery, not just to lead a workout. When you stay open to their guidance, you’ll get more out of every session.