If you’ve never been to a coached group class before—or if your past experiences left you feeling lost or behind—it’s natural to wonder what to expect. At Penance Gym, we’ve designed our group coaching sessions to offer expert instruction, smart structure, and the flexibility to meet you right where you are.
While the focus of each day may vary, here’s what every session at Penance includes—and what sets us apart:
Class Starts on Time with a Purposeful Warm-Up
At the designated class start time, your coach will gather everyone together and walk through the warm-up. The warm-up lasts about 6 minutes and is designed to get your joints moving, muscles firing, and body prepared for the day’s training. Every movement is explained and demonstrated so you know what to do and why it matters.
Then We Dive Into the Day’s Plan
After the warm-up, your coach will bring the group back together to walk through the next phase of the session.
Most days include both a workout and a strength segment. Sometimes we hit the workout first and follow it with strength. Other days, we flip that order. And occasionally, the workout is the main focus, with no separate strength block.
Regardless of the format, your coach will clearly explain:
- How the session is structured
- What each movement should look and feel like (including tempo, if used)
- The intended training effect—or “stimulus”—for the day
- How to choose the right weights or scaling options
- Common mistakes to avoid, so you can train safely and effectively
This briefing gives you everything you need to get the most out of the workout—tailored to your ability, goals, and experience level.
Individual Coaching Within a Group Setting
After the overview, coaches spend time checking in with newer members or anyone needing exercise modifications. We make sure you’re set up with the right version of the movements, the right weight, and the right expectations for your fitness level.
Once everyone has the equipment they need, we fire up the clock and start the session together.
Why We Use Intervals
All of our workouts are built around timed intervals. This allows us to:
- Keep the group working together
- Create structure and rhythm
- Tailor the workout to each person’s current level
Everyone starts and stops at the same time—but how much work gets done within that window is different for each individual. That’s intentional. It keeps the energy high, avoids burnout, and ensures progress for everyone in the room.
Every Class Ends with Cool-Down Stretches
No matter what the format—whether it’s workout-first, strength-first, or just a single training block—we always close out with guided cool-down stretches. These are coach-led, purposeful, and help:
- Lower your heart rate safely
- Ease muscular tension
- Promote faster recovery
We finish every class the same way: with a few deep breaths, some solid stretching, and a quick moment to thank you for showing up and putting in the work.
Why This Structure Works
We don’t throw workouts on a whiteboard and leave you to figure it out. Every session at Penance Gym is coached, organized, and intentional from warm-up to cool-down. Our interval-based structure allows us to challenge a 20-year-old and a 60-year-old in the same class—and have both walk away better, not broken.
We train for progress, not punishment.
We coach with purpose.
And we make sure you never have to guess what to do next.