Mixed Ability Fitness Classes: How One Class Fits All

Picture two parents walking into the same class. One ran a half marathon last spring. The other has not exercised since before the kids were born and is worried about keeping up. In a badly run session, one of them gets bored and the other gets crushed. In good mixed ability fitness classes, both leave having worked hard at their own level, and neither feels out of place. Here is how that actually works in practice, with real examples from my bootcamp classes in Archway.

How mixed ability fitness classes work

The secret is not one workout pitched at the middle. It is one structure with several versions of every exercise. Everyone does the same movement pattern at the same time, but each person picks the version that suits them today.

In my SYP Bootcamp classes I use five simple dials to make an exercise easier or harder:

1. Load: a lighter or heavier kettlebell or dumbbell.
2. Range: squat to a bench or go all the way down.
3. Leverage: push-ups against a wall, a bench or the floor.
4. Speed and impact: step instead of jump, walk instead of run.
5. Time or reps: 20 seconds instead of 40, 8 reps instead of 12.

Adjusting just one or two of these makes the same exercise suit a complete beginner or someone very fit.

Easier and harder options: real examples

Here are a few exercises you might meet in one of my classes, and how they scale.

Exercise	Easier option	Standard	Harder option
Squat	Sit to a bench and stand up	Bodyweight squat	Goblet squat with a heavier kettlebell, 3-second lowering
Push-up	Hands on the wall	Hands on a bench	Floor push-up, or feet raised
Lunge	Split squat holding a support	Reverse lunge	Walking lunge holding weights
Burpee	Step back, step in, stand up, no jump	Burpee without a push-up	Full burpee with push-up and jump
Plank	Hands on a bench, 20 seconds	Forearm plank, 30 seconds	Plank with shoulder taps, 45 seconds
Cardio interval	March on the spot	Step-ups	Fast step-ups holding light weights

If you want to learn the push-up ladder properly, my push-up progression for beginners takes you from the wall to the floor step by step.

What it looks like in the room

Here is a real-life style example from a typical class of 8 people doing a 3-round circuit:

• A mum who is new to exercise does wall push-ups, squats to a bench and marches on the spot.
• A dad who plays five-a-side does floor push-ups, goblet squats with a 16kg kettlebell and fast step-ups.
• A parent with a dodgy knee does split squats with a short range and a lower step.

They all start and finish together. They all hear the same coaching cues. Nobody is waiting around or left behind. That is why I keep groups at a maximum of 10 people: I can see everyone and adjust options quickly.

How to choose the right level for you

This is the bit people find hardest. Here is a simple rule I teach in class: pick the version where the last 2 reps feel hard, but your form stays clean.

• If you finish the set and could easily do 10 more, move up a level.
• If your form breaks down halfway, move down a level. There is no shame in it.
• If something hurts, as opposed to feeling like hard work, stop and tell me.
• Your level will change from day to day. Bad night with the baby? Take the easier option.

If you have an injury or health condition, or you are pregnant or have recently given birth, please check with your GP or physio first. For postnatal mums, the NHS advises waiting until your postnatal check, usually around 6 to 8 weeks, before returning to exercise.

Why mixed ability classes work well for parents

• Couples and friends can train together even with very different fitness levels. My post on bootcamp for couples covers this.
• Beginners see what is possible. Watching someone further along is motivating, not scary, when the atmosphere is friendly.
• Fitter people still get challenged. They are not stuck doing beginner work.
• You grow inside the same class. You do not need to switch classes as you improve. You just change the version.

Some classes suit mixed groups especially well. SYP Box Fit, my beginner boxing class, is a great example: a beginner learns a basic jab and cross while a fitter parent works on faster combinations on the same pads.

FAQs

What does mixed ability mean in a fitness class?

It means people of different fitness levels train in the same session, and each exercise has easier and harder versions so everyone works at the right level for them.

Will I hold the class back if I am a beginner?

No. Everyone works for the same time, so nobody waits for anyone. If you are worried, read doing a bootcamp if you are unfit.

Will a fit person get enough of a workout?

Yes. Harder options, heavier weights and faster pacing keep fitter people working hard.

How does the coach keep track of everyone?

Small numbers. With 10 or fewer people, I can watch each person and suggest a different option on the spot.

Book your first class

Whether you are brand new or already fit, there is a version of every exercise for you. SYP Bootcamp runs 45-minute small-group classes in Archway N19, indoors, max 10 people, at £15 a class, and you get the timetable when you book. Book your £15 class here or call or WhatsApp me on 07301 512215. If you and a partner want sessions built around both of you, have a look at partner personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.