Why Most Group Fitness Classes Don’t Work
Hey beauties,
Being back in the U.S. has reminded me of something simple but profound:
I love helping real bodies change not just move.
Over the years I’ve worked in rehabilitation clinics, physical therapy settings, and private sessions with clients dealing with everything from orthopedic injuries to postpartum recovery. I’ve always taught with intention: observing posture, assessing movement patterns, and creating strategic regimens that serve real physical needs.
That’s why I’ve become increasingly concerned about a trend in the group fitness world: a growing disconnect between what feels like a workout and what actually produces measurable, functional improvements in the body. My work has never been random.
I assess.
I take notes.
I program strategically.
Let me make something clear: bodies don’t adapt to vibes - they adapt to stimulus.
And lately, I’ve noticed a growing disconnect in the group fitness world between what feels like a workout… and what actually produces measurable, functional results.
So before you invest your time and money into premium classes, we need to talk honestly.
Movement is movement.
All physical activity has value — and scientifically, it all qualifies as exercise.
Walking your dog is exercise.
Pilates is exercise.
Yoga is exercise.
Strength training is exercise.
Your body cannot distinguish between what’s branded a “workout” and what’s labeled “feel-good movement.” It simply responds to stimulus. That’s it.
But here’s where things get muddy for me.
Boutique studios have started marketing classes as “movement” or “feel good” — often while charging premium prices. Framing something as ‘gentler’ or more ‘lifestyle-based’ may sound appealing, but let’s call it what it is: a marketing strategy - not an effective movement class. In order for a class to be effective it would have to meet specific science criteria. Because physiologically, it’s still all exercise.
So before you invest your time and money, you deserve to understand what that exercise is actually doing for your body so that you can choose what is right for your individual needs.
Here’s the distinction that matters:
While all movement has value, not all exercise is equally effective at driving adaptation.
Results — whether strength, endurance, stability, or mobility — come from specific, progressive, and intentional stimulus. Not from choreography.
When I first became a teacher classes were leveled and had a specific criterium to meet in order to be that level. Which brings us to the rise of “all-levels” classes and generic programming.
More often than not, these aren’t rooted in pedagogy or individualized care but in scalability. The more people who can take a class, the more profitable it becomes for the studio. The end.
But the absolute truth is that any class designed to accommodate everyone is rarely designed specifically enough to meaningfully serve anyone. Read that again.
Studios are not prioritizing your unique biomechanics, injury history, or goals. They’re prioritizing attendance, because that’s the business goal.
So instead of debating whether one class “counts” as a workout or not, let’s create more useful questions to ask before paying premium prices such as:
What kind of stimulus is this class actually providing — and is it enough to create change?
Which is exactly why understanding the science of low-impact movement matters.
Because low impact isn’t the issue.
Poor programming is.
What Research Actually Says About Exercise and Adaptation
Science defines exercise as planned, structured, and repetitive movement intended to improve or maintain physical fitness. This includes aerobic activities (like walking or cycling), strength/resistance training, balance work, and mobility work.
Importantly, research shows:
• Low-intensity or low-impact exercise can deliver real benefits.
A systematic review of low-intensity exercise interventions found improvements in muscle strength, balance, flexibility, and cognitive health without high injury risk or poor adherence.
These findings reinforce a fundamental principle of exercise science:
The body adapts to the stimulus it receives.
Change requires progressive, specific, and sufficiently challenging stress — not random movement.
Low Impact ≠ Ineffective
There’s a myth floating around that low-impact movement isn’t a “real workout.”
This is simply not supported by evidence.
“Low impact” refers to the mechanics of how force is absorbed by the body — it minimizes joint compression and excessive ground reaction forces while still engaging muscles and the cardiovascular system.
So a well-designed Pilates, yoga, or mobility-focused class is exercise — and it can produce physiological adaptations like improved strength, endurance, neuromuscular coordination, and even cardiovascular benefit.
However — this only happens if the program delivers appropriate stimulus.
Why Many Group Classes Miss the Mark
If you’re moving regularly but not seeing change — science can explain why.
Adaptation only occurs when:
The stimulus is specific — targeted toward measurable goals (strength, stability, endurance).
The stimulus is progressive — it gets harder over time.
The stimulus challenges the nervous system — requiring coordination, control, balance, stability.
Load is sufficient — even with lighter resistance or low impact, reaching near-effort thresholds promotes strength gains.
Many generic group classes lack these elements. They repeat similar sequences week after week, creating familiarity but not progressive challenge.
This isn’t the body becoming more fit — it’s just becoming more efficient at the same routine.
What Clients Should Look For (Research-Based Criteria)
Here are science-aligned questions to help you evaluate studios, instructors, and class quality:
1. Are you seeing measurable changes after 6–8 weeks?
Strength, balance, pain reduction, better movement patterns — not just “feeling good.”
Effective exercise drives adaptation over time.
2. Does your class integrate progression?
Good programs vary load, tempo, complexity, balance challenges, and coordination tasks systematically. This is how the nervous system and musculoskeletal system adapt.
3. Is there measurable intensity?
Even low-impact work should elevate heart rate appropriately — moderate intensity (e.g., ~40–60% of heart rate reserve) is a proven threshold for cardiovascular and metabolic benefits. If you track via watch metrics, the data should show meaningful engagement, not just movement.
4. Does the instructor explain why you’re doing what you’re doing?
Teachers should articulate what systems you’re training (strength, endurance, balance, mobility) and how each variation progresses your capacity.
5. Is the programming individualized or at least modifiable?
A truly skilled instructor offers regressions and progressions — because bodies are not one-size-fits-all.
Generic “all-levels” doesn’t mean “effective.”
The Bottom Line
Low-impact exercise is real exercise.
It can improve strength, endurance, balance, and overall health.
But real efficacy comes from intelligent programming, grounded in physiology and progression — not repetition or aesthetic.
Movement that feels good isn’t always movement that works. And movement that hurts isn’t always better.
Science teaches us this:
Exercise is not about intensity alone — it’s about stimulus, progression, and adaptation.
Choose classes — and teachers — who understand that.
Because your body deserves programming that’s evidence-based, strategic, and effective — not just entertaining.