Advice + FAQ on Telos Group Classes

If you are new to Telos group classes, you may feel a bit overwhelmed. We have some blogs that detail the class structure,  how we set up our programming, and some other useful info:

If you have experience in strength and conditioning, the transition to our group classes may not be as overwhelming. But, if you have minimal training experience, it may seem like a lot. Below, I’ll list some common concerns and what you can do to optimize your experience:

  • What if I have never lifted weights before or have participated in any strength/resistance training program?
    • If you have never participated in a structured resistance training program and/or are unfamiliar with the squat, bench, deadlift, and overhead pressing movements, then we recommend starting with personal training with one of our coaches. The one-on-one attention will allow you to focus on weaknesses, thus developing a custom program tailored to your needs and teaching you proper movement patterns at your own pace. Ultimately, this will prevent any potential injuries from jumping in too fast. The goal is to have you comfortable and familiar with the movement patterns and exercises so that you are comfortable and confident moving forward!
  • There are a lot of acronyms and lingo that I’m unfamiliar with…what if I don’t understand?
    • There are a lot of common terms/acronyms you’ll see on the whiteboard, the coaches are always willing to help explain the whiteboard. Do not hesitate to ask. You will notice that we use the acronyms/terms over and over, and eventually it will become a second language to you.
    • Below are some common terms and acronyms:
      • EMOM: Every Minute on the Minute
      • AMRAP: As Many Reps (or Rounds) as Possible
      • 1RM: 1-rep maximum (the most weight you can lift for the specific exercise for 1 rep)
      • XRM: X-rep maximum (such as 3RM…which is the most weight you can lift for the specific exercise for 3 reps)
      • DL: Deadlift
      • DUs: Double Unders (jump rope skill)
      • SUs: Single Unders (jump rope)
      • OHP: Overhead Press
      • PP: Push Press
      • GM: Good mornings (the exercise, not the phrase!)
      • Cal: Calories (on the rower, ski erg, or bike)
      • DB: Dumbbell
      • KB: Kettlebell
      • BB: Barbell
  • I can only go to the group classes X amount of days per week; which days should I prioritize?
    • Ideally, the goal is to have members go to class M-F so that they can train their upper body and lower body twice per week, work on all skills, take advantage of the active recovery day on Wednesday, and optimize their experience. That being said, it may not be possible for everyone, and for beginners, it may not be recommended to go from zero days of training to 5-6 days per week!
    • The structure of the group classes is as follows:

  • If you can only train 2 days per week, it is recommended to do at least 1 upper body day and 1 lower body day.
  • If you can do 3 days per week, you can have some more flexibility:
  • You can do M/W/F to have an even split in your week and have sufficient recovery between every session.
  • You can do 1 upper body day and 1 lower body day, and do the Saturday conditioning class (which varies every week and is always a fun, challenging workout!).
  • You can do 1 upper body and 2 lower body days if you want to gain strength in your lower body or if it is a weakness. And vice versa, you can do 1 lower body day and 2 upper body days if you want to prioritize upper body strength.
  • If you can only do 4 days per week, we recommend Monday, Tuesday, Thursday, and Friday.
  • Ultimately, you should aim for something that will keep you consistent and something that you can stick to.
  • What if I had a previous injury and can’t do a certain exercise?
    • If you have any limitations, please let our coaches know. We will find an alternative exercise that mimics the movement pattern and provide a similar training stimulus. Many people have limitations, the goal is to get you stronger and to allow you to work hard within your own means.
    • Another avenue you can take is to work with our physical therapist, and coach, Abby Bird of WarriorRx. She offers PT services at Telos and can work with you individually. You can find more info here:
  • What if I can’t keep up with the rest of the class?
    • Our classes are diverse and with people at different levels in their fitness journey. Workouts are constructed so that everyone experiences the same training stimulus while still working at their own capacity. This is done through the use of percentages, specific paces on conditioning pieces, progressive/regressive prescriptions, and instruction from the coaches.
  • What if I don’t know my 1-rep maximum for the squat, bench, deadlift, or other exercises?
    • That’s okay! Many people join our group classes without knowing their 1-RM for the squat, bench, deadlift, or overhead press. This isn’t common knowledge most people keep in their pocket.
    • This will take time to determine. Ideally, this is where personal training and one-on-one coaching will be optimal. You will be able to work with your coach and gauge where your strength numbers are at so that when you transition to group classes, you will have a foundation and numbers to work off of.
    • A lot of our program is written to go off of percentage. For example, a workout may prescribe 5 reps of squats at 75% of your 1-RM. Therefore, if you walk into a class, you’ll notice most people are doing a different weight because most people have different 1-rep maxes.  If you do not know your 1RM, then you will probably feel a little lost.
    • Instead of guessing your 1-RM, work with the coach to determine where you should start. They will look at your movement patterns, discuss your experience, and give you suggestions.
    • What we don’t recommend is going too heavy too quickly. Progress appropriately.

Being a part of our group class community is great; we all know each other and we work together. It is something that may seem intimidating at first BUT trust me, you’ll be happy you found this community.

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