Small Group vs. 1-on-1 vs. Large Group — What’s Best for Beginners in Bellevue & Redmond?
If you’re new to strength training, choosing how to train can feel just as confusing as choosing where to train. Should you work with a personal trainer? Jump into a big class? Try a small group? Everyone seems to have an opinion, and the fitness industry doesn’t always make things clear.
At bStrong, we work with beginners every day, so we’ve seen what works, what doesn’t, and what actually helps people build confidence and consistency. Here’s a simple breakdown to help you figure out which training style fits you best.
If you’re brand new to lifting and want a simple place to start, check out our Beginner Strength Blueprint.
Why the Training Format You Choose Actually Matters
A lot of people think all workouts are basically the same. Show up, sweat, go home. But for beginners, the environment you train in can make or break your progress.
Most beginners need three things to succeed:
A plan so you’re not guessing what to do
A coach to make sure you’re doing it safely
A little accountability so you don’t fall off after a week or two
The right training setup can be the difference between building momentum and burning out.
If staying consistent has been your biggest challenge, our Consistency System breaks down how to build a routine that actually sticks.
When you have the right mix of guidance and support, everything gets easier.
What 1-on-1 Personal Training Looks Like
1-on-1 is the classic setup: you and a coach, working through a fully customized program. For some people, this is perfect.
The good stuff:
Tons of personal attention
Great for people with special circumstances or big injury histories
Built entirely around your pace and goals
Very safe
The tough stuff:
It can be pricey (usually $100-$150/session around here)
Scheduling can be a hassle
Some beginners feel a little awkward with all the attention
And honestly, many beginners don’t need this level of hand-holding
If your budget allows it and you want laser-focused support, it’s a solid option. But it’s not the only way to get great coaching.
For most beginners who want coaching without the cost of private training, our Small Group Personal Training program is usually the best first step.
What Large Group Fitness Really Feels Like
Large group fitness is the Orangetheory, F45, CrossFit-style experience: music pumping, big energy, lots of people all doing the same workout.
The good stuff:
Fun, upbeat environment
More affordable
Feels social and motivating
The tough stuff:
Hard to get individual feedback
Easy to get lost in the shuffle
Workouts usually move fast
Technique often takes a backseat to intensity
Big classes can be a blast — but they’re not built for learning proper form from scratch.
If you already have some lifting experience, you can thrive here. If you’re brand new, you might feel a little out of your depth.
What Small Group Personal Training Is (and Why It Works So Well)
Small Group Personal Training (SGPT) sits right in the middle between 1-on-1 training and big group fitness classes. You train with a small group — usually 3–6 people — and every session is built around a structured strength plan that progresses week by week.
What SGT actually feels like:
Here’s what most people notice right away when they try SGPT for the first time:
You have a coach helping you with form, weights, and technique
You’re not lost or guessing — there’s a plan each day
Movements are scaled to your level, so you never feel behind
You get plenty of coaching without feeling singled out
There’s a sense of team energy without the chaos of a huge class
It’s usually a fraction of the price of 1-on-1 personal training
If you’re brand new to fitness or getting back into it after a break, this mix feels really good.
What SGT isn’t (and what people often misunderstand)
A lot of gyms use the term “semi-private” to make it sound like everyone is following a totally different program. And technically, that’s what semi-private means: everyone doing their own unique workout.
Here’s the part people don’t talk about:
Most gyms that claim “fully individualized programs” are still using templates behind the scenes.
We’re just honest about it — and we think that honesty matters.
Here’s how we approach it:
Not everyone needs a completely unique snowflake program to get strong.
Most beginners (and even intermediates) don’t need hyper-specialized spreadsheets. They need a proven, well-designed framework that teaches good technique, builds real strength, and gives them confidence in the gym.
That’s what we’ve built at bStrong.
We spent years creating a strength training framework that actually works for the real humans we coach every day — busy adults, people with tight hips and stiff backs from desk work, people nervous about getting hurt, and people who haven’t trained in years.
Within that framework, we customize the part that matters most: how each movement fits your body.
We individualize by:
scaling movements up or down
adjusting ranges of motion
using regressions and progressions
modifying for injuries
helping you choose weights that make sense for your strength
tracking your progress over time
So even though everyone is following the same session outline, every person’s workout feels tailored — because it is.
Everyone follows the same game plan, but your coach adjusts the details so the workout fits you — not the other way around.
And most beginners find that this approach helps them feel supported without being overwhelmed.
Side-by-Side (Honest) Comparison
| Feature | 1-on-1 PT | Small Group PT | Large Group |
|---|---|---|---|
| Coaching Attention | ★★★★★ | ★★★★☆ | ★★☆☆☆ |
| Cost | $$$$ | $$ | $ |
| Structure | High | High | Varies |
| Injury Risk | Low | Low | Medium–High |
| Beginner Friendliness | High | High | Low |
| Accountability | High | High | Low |
| Community | Low | Medium | High |
So… Which Option Should You Choose?
Each training style has a place. And, full transparency, we have run all of these models over the years at bStrong.
When 1-on-1 Makes Sense
If you have a major injury, very specific goals, or want maximum personalization, it’s an excellent choice. It just comes with a higher price tag.
When Large Group Works Well
If you already know how to lift and love high-energy workouts that push the pace, you might thrive there. But it’s not designed for learning fundamentals.
Why Small Group PT Works for Most Beginners
For beginners, the combination is tough to beat:
a coach guiding you
a plan to follow
a friendly group vibe
individualized scaling
reasonable pricing
sessions that don’t feel overwhelming
From our experience coaching thousands of sessions:
Most beginners get the fastest results in a small group setting with real coaching and a clear plan.
If you want a deeper look at what strength training over time feels like, especially for adults 40+, here’s our Strength After 40 guide.
Common Questions We Hear From Beginners
Will I slow everyone down?
No. Everyone works at their own level and pace, with their own equipment and their own weights. You will not be in anyone’s way, and they will not be in your way.
Do I need experience first?
Not at all. That’s what we’re here for. We also offer a Ramp Up session for beginners to review the basics before starting their workouts.
What if something hurts?
If you’re dealing with an injury, it’s always smart to check in with a medical professional like a physical therapist. On our end, we’ll scale or adjust movements so you can train safely and confidently while you work through it.
Is this like CrossFit?
No. The majority of our session is focused on strength, form, and controlled progressions. We’ll usually end with a short finisher circuit, but it’s just a small burst — not a full-on “go as fast as possible” workout like you see in big group classes.
What a Small Group Session Looks Like at bStrong
Here’s the general flow of a session:
A simple warm-up
We get your joints moving and muscles active — nothing gimmicky.
Strength-focused training
We work through 1-2 main lifts and accessory work, all based on a weekly plan.
Coaching throughout
We help you pick the right weights (plus we track everything, so there’s no guessing), clean up technique, and progress safely.
Real, steady progress
Most people feel stronger in 3–4 weeks and notice meaningful changes within 8–12 weeks.
Is Small group personal training a Good Fit for You?
You might love it if:
you want coaching with a lower cost than 1-on-1
you want to learn proper technique
you want structure, not randomness
big classes feel intimidating
you want progress without being crushed every workout
you want something you can stick with
If that sounds like you, you’ll probably feel right at home in a small group setting.
If you want to learn the fundamentals first, check out our Beginner Strength Blueprint, then dive into a session to put it into practice.
Want to Try a Small Group Session?
If you're curious about strength training — or just want to ease into fitness with real coaching — our 3-Week Trial ($99) is the easiest place to start.
You’ll get:
A consultation call
An intro ramp-up session
Six small group workouts
An InBody (body composition) scan
bStrong’s nutrition resources
A supportive, beginner-friendly environment
We’d love to guide you through your first steps toward getting stronger, feeling better, and actually enjoying training again.