Learn to lift properly.
Then get strong.

Small Group Training is barbell education with a coach who's actually watching. Four people, four fundamental lifts, and the kind of attention that turns beginners into confident lifters.

What you'll learn

The four barbell lifts that build real-world strength. Taught properly, from the ground up.

🏋

Squat

The foundation of lower-body strength. You'll learn stance, depth, bracing, and how to load progressively without compromising your knees or back.

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Bench Press

More than just pushing weight. Proper setup, shoulder positioning, bar path, and how to build pressing strength safely over time.

🏭

Deadlift

The most functional lift there is. You'll learn hip hinge mechanics, grip, bracing, and how to pick heavy things up without wrecking your back.

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Overhead Press

Full-body pressing that builds shoulders, core stability, and upper-body strength. You'll learn positioning, breathing, and how to press without compensating.

How it works

Small Group Training is exactly what it sounds like: four people and a coach, working through barbell fundamentals together. That ratio matters. It means your coach sees every rep, corrects every deviation, and actually knows what you're working on.

This isn't a class where the instructor demonstrates something and then wanders around while thirty people try to figure it out. Four people means real coaching. You get cued, corrected, and encouraged in real time.

The focus is technique first, loading second. You'll learn the movement patterns properly before we start adding weight. And once the weight goes up, it goes up systematically — because progressive loading only works when the foundation is solid.

Sessions start at $30 each. This is strength education, not just exercise. You leave every session understanding more about how your body moves and how to make it stronger.

What makes this different

🎯

Proper technique from day one

Every lift is taught with precision. You don't just learn what to do — you learn why. Stance, grip, bracing, bar path. The details that separate good lifting from guessing.

📈

Progressive loading

Get stronger systematically. Once your form is dialed in, weight increases follow a plan — not a feeling. You'll track real progress, session after session.

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Small enough for real coaching

Four people per session. Your coach watches every set, gives real-time feedback, and knows your history. You're never just another face in the crowd.

🧠

Education, not just exercise

You're not here to sweat and leave. You're here to learn how to lift for the rest of your life. Understanding builds confidence. Confidence builds consistency.

Need more customization?

The Return to Fitness add-on ($85/session) gives you fully personalized programming within the Small Group setting. Same session, same coach, same community — but your exercises, loading, and progressions are designed specifically for your body and your goals.

This is the right move if you're dealing with old injuries, movement limitations, or specific concerns that need more individual attention than the standard program provides. Your coach builds your plan. You train alongside the group.

Small Group might be right for you if...

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You're brand new to barbell training and you want to learn the lifts properly before developing habits that are hard to break.
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You've been lifting but your form needs work — maybe you learned from YouTube, maybe from a friend, and you know something isn't quite right.
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You want real coaching, not just a workout — someone watching your sets, cueing your movement, and helping you understand what good technique feels like.
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You're ready to get stronger but you want to do it the right way — systematically, safely, and with a plan that progresses over time.
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You prefer a smaller setting where you're not competing for attention and your coach actually knows your name and your story.

Where Small Group fits

The hands-on learning tier between Return to Fitness and Team Training.

Starting point

Return to Fitness

Fully customized, injury-aware, one-on-one attention within a small group. For people who need to rebuild their foundation before learning the barbell lifts. The most personalized option we offer.

You are here

Small Group Training

Groups of 4, focused on barbell technique and progressive loading. You learn the squat, bench, deadlift, and overhead press with a coach who watches every rep. From $30/session.

The destination

Team Training

Up to 20 people, workouts built on our Matrix system. You know the lifts, you trust your technique, and you're ready to train with confidence in a bigger community. You graduate here when the movements feel like yours.

Ready to learn the lifts that matter?

Start with Experience Plus — a free intro session where we learn about your goals and show you what Small Group Training actually looks like.

Start with Experience Plus See all programs and pricing

Learn to lift properly.Then get strong.