Your leadership makes a difference in a class participants experience. New people may feel self-conscious as they learn the class format or how to do the exercises. Those returning to class following an illness or vacation may need guidance to get back into their exercise routine. Regular participants need positive encouragement to keep challenging themselves in safe and effective ways. Variation is the key to successful progression.
In the SilverSneakers Foundations online training we discussed the SilverSneakers PACE model when leading your group exercise class. As you review the leadership qualities, consider these tips in leading a progressive strength training class.
- Be prepared with your class plan.
- Know what exercises you will offer for each class segment and tool.
- Consider how you will combine exercises to achieve full body, muscular balance.
- Inform participants how many reps will be completed.
- “Try a set of heavier weights today because we will only be doing 10 repetitions for each exercise.”
- “We will be doing a total of 18 repetitions for this exercise.”
- Encourage participants by cuing the last four repetitions of an exercise.
- “You can do this! Just four more!”
- “Stay strong! These are the last four!”
- “Let’s finish this together. Final four repetitions!”
- Have one regression and one progression ready for each exercise to be achievable for all abilities.
- Help the participants connect the purpose of the exercise to an activity in their daily life.
- “When you drive home or sit at the dinner table, remember to sit tall!”
- “Tonight, when you brush your teeth, remember to stand tall over the sink. Bend your knees. Hinge forward from your hips. Keep your spine lengthened.”
- “When you carry heavy grocery bags into the house, or a full laundry basket up the stairs, remember to breath continuously. Inhale when you lift. Consciously exhale when you put it back down.”
- “This overhead ball exercise will build muscular endurance in your shoulders to give you strength when changing a light bulb, putting up the shower curtain or putting something away on a high shelf.”
- Empower each person with options to help them get the most benefit from the exercise.
- “It’s ok to skip a rep and join back in when you are ready.”
- “You can choose to do this exercise seated or standing.”
- “Shorten the range of motion” or “Increase the range of motion.”