Tips for varying group exercise

When you work out with others who are at different fitness levels you’re likely to:

1. Feel more motivated: when you encourage each other, you’ll work harder (and get better results). And there’s nothing wrong with a little friendly competition.

2. Be more adventurous: this can sometimes feel more like fun and less like a workout. 

3. Be more consistent: when someone else is counting on you to show up, you won’t want to let them down.

Here are some tips on how to work out with people that are at a different fitness level than you:

1. Modify the exercise. Let’s say you and your group are going to go for a jog… but your group has different paces and some are a bit slower than yours. Instead of jogging with them at their pace, you can perform sprints then turn around jog with them then sprint again and continue until you finish your jog .
2. Use Different Weights. If you’re at the gym, you and your group can all use different weights. There is nothing wrong with one person using 20lbs and another person using 10lbs. Who knows, maybe the person using a lesser weight can even be encouraged to try a set at a heavier weight with some extra support and motivation.  
3. Perform Different Number of Reps/Sets. If using different weights isn’t possible or changing weights is time consuming, such as with bench press, use the weight that is comfortable for all people. However, just because you are using the same weight doesn’t mean you need to get less of a burn. If one person is comfortable only doing 10 reps at that weight, maybe the person who wants to lift heavier does 15 reps. Or have the person who can handle a heavier weight go first, and they can add on one additional set at the end.

Time Based Workouts

One thing that is constant for everyone’s time. Interval workouts, such as Tabata, AMRAP, and HIIT (ie. 45 seconds of work, 15 seconds of rest), are a great way to workout with a large group, regardless of everyone’s fitness levels. Maybe you can perform 10 pushups in a minute, while another person in your group can perform 20. You will each be able to push yourself to your own limits, but still be performing the same exercise together.   

Here are some exercises for all levels.

1. Squats, body weight . 

2. Pike press-up 

3. Dead -Bug 

4. Plank 

5. Wall Sits 

6. Push ups / Modified 

7. Burpees / Modified

8. Mountain Climbers

Weight Workouts :

1. Bicep Curls 

2. Lateral Raises 

3. Bent Over Rows

4. Standing overhead presses 

5. Dumbbell lunges 

When working out with people of all different fitness levels, you will find that you can accomplish more than you ever thought was possible. You will be capable of so much more than you could ever have imagined. At Tough Mudder, people of all fitness abilities are encouraged to participate, regardless of how fast you are or how much you can lift. Join us in 2022 where Mudder Nation knows no pace or max deadlift.