It’s time to be vulnerable about discomfort, injury, fatigue, or boredom with your class instructor.
Just because you’re training in a group setting doesn’t mean your workout has to look exactly the same as everyone else’s, especially if you’re dealing with nagging pain or are on the mend from an injury. In order to get that personalization, though, you need to speak up — and group fitness instructors really wish you would.
It’s understandable why some members are hesitant to open up about their injuries or limitations, says Renee Pesante, Equinox’s Group Fitness Manager for New Jersey. “Our bodies are our own — it's private and personal, and sometimes you feel like you might not want to expose what's going on in your life, whether that's a physical problem or even an emotional problem,” she says.
Compounding that apprehension is that injuries are often associated with “weakness,” adds Jacques Delaugère, the Group Fitness Manager at Equinox Tribeca. “You're already in a room that's intimidating, so you don't want anyone to think you're weak,” he notes. “I think that's sometimes an unfortunate thought process that takes place.”
It’s a vulnerable spot to be in, but once you share those details, your instructor is better equipped to keep you safe throughout the workout, the experts say. If you tell them upfront you have a shoulder injury, they can pop over to you during certain overhead movements, ask how you’re feeling, and quickly provide modifications as needed to reduce discomfort — both during class and as you recover throughout the week. There’s no benefit from suffering in silence.
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This is especially important if you’re pregnant, when certain movement patterns should be avoided — even if they don’t feel “uncomfortable” per se. You might not think twice about doing V-ups in class, but if your instructor knows your circumstances, they’ll be armed and ready to provide options that give you the same core workout without the risk of harm.
“Respect your body, respect what you're going through,” says Pesante. “...Even if you have an injury, don't you want to feel successful about what you put out there? And also, we want you to be able to move again tomorrow…You may have an acute injury today, but if you still continue to do the things that you're doing, that acute injury will turn into something chronic. We want to avoid that so that you can continue to move again tomorrow and the next week and next month.”
Setting you up for success is only part of the equation. When an instructor knows your limitations, they’re also able to loudly applaud you when you’re pushing them, says Delaugère. Can you typically lower only a couple of inches during lunges because of knee pain? When your instructor is empowered with that information, they’ll be able to notice when you expand your range of motion — even if it’s a small improvement — and give you the shout-out you deserve for taking on that challenge, says Delaugère.
Similarly, when you’re breezing through an exercise, feel comfortable flagging down the instructor for progressions. They might ask you what you want to achieve in class and help you get there — whether that’s making the slightest tweak to your form to maximize muscle engagement, slowing down the movement or adding explosivity, increasing your load, or trying a new variation.
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Of course, your instructor should be individually checking in with everyone throughout class and offering modifications and progressions to the group. But to get the most support, you’re best off speaking with your instructor prior to class, according to the experts. Show up about 10 minutes early to chat one-on-one, telling them your injury history and what tends to work (or not). Inform them of anything you’re going through — physically, mentally, emotionally — that might limit or change how you move, says Pesante. This will give the two of you plenty of time to learn about one another, talk through variations you can use throughout class, gather your equipment, and find your spot in the room, says Delaugère.
Remember, bodies change every single day. What made you feel strong and powerful last week may make you ache in the studio today, says Pesante. Tell your instructor about these shifts, no matter how big or small, so you’re able to honor your body.
“I think the biggest mistake would be to not mention it at all,” says Pesante. “Then, in the middle of the class, you're saying, ‘Hey, this isn't for me. I have to leave now.’ You're disappointed, the instructor is disappointed, and no one really got what they wanted. At the end of the day, you want your workout — however that's going to look, feel, or taste — you still want some kind of movement today, so let's work together and make sure you get it in the best way for your body.”