Personal training works. That's not a sales line, it's what we see every week at AdMac Fitness. A coach who knows your name, your goals and your sore left knee will almost always get you further than you'd get on your own.

But we also know that one-to-one coaching isn't within everyone's budget, and it isn't what everyone wants. Plenty of people would rather train alongside others, share the effort and still have an experienced coach keeping an eye on every rep.

That's why we're delighted to say that Small Group Training is on offer at AdMac Fitness.

We've taken the best parts of our personal training and packaged them up for small groups, so you get the coaching, the structure and the private setting at a fraction of the price.

What is Small Group Training?

Expect challenging, fun strength workouts mixed with bouts of cardio, led by an experienced coach in our private railway arch studio in Bow.

If you're looking to get fitter, stronger and lose body fat, and you'd like to do it in a setting that's friendly rather than intimidating, this is for you.

Every session is 45 minutes. There are no queues for equipment, no wandering around the gym floor wondering what to do next, and no need to work out a programme yourself. You turn up, we tell you what's on, and you work hard.

Why training in a group works

There's a good reason people tend to stick with training when they do it alongside others.

A study in the Journal of the American Osteopathic Association followed 69 medical students over 12 weeks. Those who joined group fitness classes reported around 26% lower perceived stress and better quality of life, whereas those who trained alone put in more effort but saw no significant change in stress and only limited improvement in quality of life.

This research fits with something every coach will tell you: training with other people changes how it feels.

Adherence, which is simply how long you keep turning up, is where groups can really help. A meta-analysis comparing group and individual approaches to promoting physical activity looked at exactly this question.

Later research building on its findings notes that interventions deliberately designed to build a sense of group cohesion did better than simply having people exercise in the same room. That's the difference between a class where everyone ignores each other and one where people know each other's names, notice when you're missing, and cheer when you hit a new personal best. We aim for the second.

Why having a coach matters

Group training only works if the training is good, which is why we keep the groups small and the sessions coach-led.

A systematic review and meta-analysis of 12 studies found that supervised resistance training produced a moderate benefit for strength compared with unsupervised training. The authors found little difference in body composition, and they were careful to say the effect was small overall, so this isn't a case of "you can only get results with supervision". What it does suggest is that having someone watch your technique, push your effort and adjust things as you go can help, particularly when you're building strength.

In practice that means a coach who spots the knee caving in on your squat, tells you when you can add weight, and keeps you honest about the last two reps.

Strength and cardio, the way the guidelines recommend

The UK Chief Medical Officers' physical activity guidelines recommend that adults do strength-based exercise on at least two days a week, alongside regular aerobic activity.

Our small group sessions combine the two. The strength work builds the muscle that supports your joints and keeps your metabolism healthy. The cardio bouts raise your heart rate and keep the sessions fast-paced and fun. Come to two or three sessions a week, and you've comfortably met the strength guideline.

Who is it for?

Small Group Training suits:

  • Beginners who want structure and support without the cost of one-to-one sessions.

  • People who've lost their routine and need a fixed time in the diary and someone expecting them to be there.

  • Anyone who enjoys training with others and finds a bit of friendly company makes the hard sets easier.

  • Existing personal training clients who'd like to add extra sessions at a lower price.

You don't need to be fit to start. You just need to be willing to work.

How much does it cost?

Choose the number of classes that suits your week:

  • £80 for 4 classes a month

  • £105 for 6 classes a month

  • £125 for 8 classes a month

  • £150 for 12 classes a month

The more often you train, the less each session costs, which is handy when consistency is what gets results!

Try a session first!

You don't have to commit up front. Call, text or email us to book a trial session.

If you'd like to speak to one of our trainers first, drop us an email and we'll arrange a phone call.

Small Group Training is back at AdMac Fitness. Come and find out what training with a coach, and a few friendly faces, can do for you.

About AdMac Fitness

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford, can help you get a grip on your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA.

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.