What Small Group (Semi-Private) Training at bStrong Actually Looks Like

What Small Group (Semi-Private) Training at bStrong Actually Looks Like

“Is this like a bootcamp?”
“Is it just a small class?”
“Will I be doing my own thing in the corner while everyone else does theirs?”

We hear some version of this all the time.

Small group personal training (sometimes called semi-private training) can sound vague from the outside. So let’s walk through what actually happens when you train at bStrong in Bellevue or Redmond – start to finish – and what it feels like as a member.

If you’re also trying to decide what format is best for you overall, Small Group vs 1-on-1 vs Large Group Training is a good big-picture comparison. For more on how we program strength itself, check out Beginner Strength Blueprint and Not Sure How Much Weight to Lift? Start Here.

What We Mean by “Small Group Personal Training” (and Semi-Private)

In the fitness world, people use “semi-private” in a few different ways.
Here’s what it means at bStrong.

On any given day:

• Everyone in the session is following the same training template for that day

  • Example: “Today is squat day” or “Today is deadlift + rows day”

• Within that template, each person has their own version of the exercises, based on:

  • experience level

  • injuries or limitations

  • current strength

So on a squat day, you might see:

• one person doing bodyweight box squats

• someone else doing goblet squats

• another person doing barbell back squats

• another doing front squats

Same main movement pattern (squat), different variations and difficulty levels.

On top of that:

• everyone is using their own weights and targets, based on what they did in previous sessions

• your sets, reps, and weights are tracked for you, so your version of the template progresses over time

That’s the key:

The program for the day is shared, but the way you do it is individualized to your level, history, and body.

We call that small group personal training, and we’re comfortable with the term semi-private too, as long as it’s clear we’re individualizing the shared template, not writing six completely separate workouts every hour.

What a Typical bStrong Session Looks Like

Our sessions are 50 minutes. They’re built to start and end on time, 2–3 times per week, so you can actually fit this into a normal work and family schedule.

Here’s how a typical session flows.

1. You Walk In and See Your Version of the Plan on the TV

When you arrive:

• You check in, say hi to your coach, and get settled.

• On the TV, you’ll see the day’s training template plus your name and target weights for the big movements.

So before you pick up a weight, you know:

• what we’re training today (for example, “squats + upper body push/pull”)

• which variation you’ll be doing

• roughly how heavy you’ll be going, based on your last session

Your plan is “Today’s template, customized to you,” not a random guess.

2. Warm-Up That Matches the Workout

We don’t throw you straight into heavy squats from a cold start.

Your coach takes you through a warm-up that:

• wakes up your hips, shoulders, and core

• primes the positions you’re about to train

• lets your coach see how you’re moving that day

If something feels extra tight or cranky, you can mention it here. That’s when your coach might decide, “You’re going to do the goblet squat variation today instead of the barbell,” or “We’ll shorten the range of motion a bit.”

3. Main Strength Work (Shared Template, Individual Version)

Most sessions center around 1–2 “big rock” movements, things like:

• squats or squat variations

• deadlifts or hinges

• presses (bench, incline, dumbbell)

• rows and pulls

You will:

• look at your target weights and sets on the TV

• get a quick reminder from your coach (“Last week you did goblet squats at 35 for 8; today the target is 40 for 6 if it feels good.”)

• work through your sets with coaching on form, tempo, and breathing

Everyone is squatting, but:

• not everyone is doing the same variation

• not everyone is using the same weights

• your progression over time is based on your tracked numbers and your coach’s judgment

4. Accessory Work (Progressed to Your Level)

After the main lift, you move into accessory exercises that support your goals and body:

• single-leg work (split squats, lunges, step-ups)

• upper body pushes and pulls (rows, presses, face pulls)

• core work (planks, carries, anti-rotation work)

• sometimes extra glute, hamstring, or upper back work

Again, the template is shared:

• everyone is in “circuit #2” at roughly the same time

But the exact exercise or progression can differ:

• you might do an elevated split squat while someone else does a floor-based version

• you might do a plank while someone else does a harder anti-rotation variation

Your coach is there to:

• help you pick the right variation and difficulty

• watch technique

• adjust if something doesn’t feel right

5. Conditioning or Finisher (Short and Effective)

Depending on the day and your program, you might finish with:

• sled pushes or pulls

• short bike or rower intervals

• carries, step-ups, or a simple circuit

Again, same general structure, different loads and pacing based on your level.

This isn’t a 30-minute “crush yourself” workout. It’s a focused finisher that:

• gets your heart rate up

• reinforces good movement

• fits inside the 50-minute window without leaving you wrecked

6. Cool-Down and Wrap-Up

At the end:

• You may do some light mobility or breathing to bring your heart rate down.

• Your coach checks in: how did it feel, any joints unhappy, anything you’re worried about?

Behind the scenes, your data (weights, reps, notes) are already logged. That’s what creates your targets for the next time you see those movements.

How Coaching Works in a Small Group Session

The big question:

“If there are other people in my session, will I still get enough attention?”

Short answer: yes. It just looks different than 1-on-1.

Everyone Follows the Same Training Day, Not Random Stuff

Everyone in the session is:

• on the same training day template

• doing versions of the same main movement patterns

• at a similar point in the workout (warm-up, main lift, accessories, finisher)

That structure frees your coach up to actually coach, instead of juggling six totally different programs.

The Coach Floats on Purpose

Instead of standing next to one person the whole time, your coach:

• demos and explains the movements for the group and for individuals as needed

• watches your first set of a movement closely, gives form cues, and confirms your variation/weight is right

• moves between you and others to give feedback, adjust exercises, and answer questions

You’re not being micromanaged, but you’re definitely not left alone. You get:

• technique check-ins

• help with weight choices

• modifications if something feels off

Your Version of the Plan Lives on the TV

Because the workout and your target weights are on the TV:

• you always know what’s next

• you’re not trying to remember last week’s numbers

• your coach can quickly say, “Stay here today,” or “Let’s bump this up slightly,” without re-writing the whole workout

That’s what lets you get more quality work done in less time.

How We Adjust for Different Bodies and Goals

In the same session, you might see:

• a beginner in their 40s who’s nervous about lifting

• someone returning from an injury

• a long-time member who’s pretty strong and confident

They’re all:

• on the same training day

• doing similar movement patterns

But their session doesn’t look identical.

We Adjust Exercises (Within the Day’s Template)

We might:

• use a box squat for one person, a goblet squat for another, and a barbell squat for a third

• swap an exercise for a more joint-friendly variation when something doesn’t feel good

• shorten range of motion or add support (like holding on to a rack) when needed

We Adjust Loads and Targets

Because we track your numbers:

• targets are based on your history, not a generic chart

• if you’re tired, stressed, or sore, we can lighten loads and change the focus for that day

• if everything looks smooth, we’ll nudge your targets up a bit

You might hear:

• “That looked a little grindy, let’s keep the weight here today.”

• “You made that look easy; let’s bump it up next set.”

• “Back is tight? Let’s switch your hinge variation and play it conservative today.”

We Adjust Volume and Pace

On days you’re dragging:

• fewer sets

• slightly longer rests

• more focus on clean reps and confidence

On days you’re feeling good:

• we might add a set

• push your finisher slightly

• or challenge you with a harder progression of the same pattern

How This Differs from Classes and from 1-on-1

If you’ve only done big group classes or pure 1-on-1, this will sit somewhere in between.

For a deeper dive on pros and cons of each, read Small Group vs 1-on-1 vs Large Group Training. Here’s the quick version.

Compared to Classes

Small group at bStrong is:

• smaller (a handful of people vs a big crowd)

• quieter and more focused

• built around progressing patterns over time, not just random high-intensity circuits

You’re not:

• racing the clock to keep up with everyone else

• forced into the same exact movements and weights as the person next to you

You are:

• following the day’s training plan

• doing the version that fits your body

• progressing your own weights and reps over weeks and months

Compared to 1-on-1 Personal Training

1-on-1 is:

• just you and the coach

• 100% of the coach’s attention, all hour

• often fully custom programming

Our small group personal training is:

• a shared training day with individualized variations and loads

• coached attention spread across a small group, not just one person

• usually more affordable and often more fun for people who like a bit of social energy

For most busy adults who want coaching, structure, and accountability – but don’t need someone focusing on only them for 60 minutes – small group/semi-private is a sweet spot.

Who This Is Best For

This style of training is a great fit if:

• you want real coaching, but don’t need 1-on-1 the entire time

• big classes feel too fast, chaotic, or intimidating

• you like having a plan laid out for you, with some flexibility

• you want your weights, variations, and progress tracked over time

• you appreciate being known by your coaches, but also like training alongside others

It’s probably not ideal if:

• you just want a key fob and an open gym

• you only like very large bootcamp-style classes

• you want a totally custom program that’s different from everyone else’s every single session

If you’re somewhere in the middle – you want guidance, structure, and a coach who knows you, but you’re happy sharing the room with a few other people – this is likely your lane.

Ready to See Small Group / Semi-Private in Real Life? Try the 3-Week Trial

Reading about it is one thing. Seeing your name and plan on the TV, having a coach adjust your squat or deadlift, and feeling how the session flows is another.

If you live or work near Bellevue, Redmond, or the Kirkland/Eastside area, our 3-week trial is the easiest way to see if this fits your life.

During your 3-week trial, you’ll get:

• a quick call so we understand your goals, history, and schedule

• an Intro / Ramp Up session to learn the basics with a coach

• small group personal training 2–3 times per week

• your version of the day’s plan and target weights laid out on the TV when you walk in

• coaches who adjust exercises, weights, and volume based on how you feel that day

If you want to read more before you come in, Return to Fitness Guide, Struggling to Train Every Week? Here’s the Real Fix, and Feeling Stiff in Your 40s? Strength Helps More Than Stretching are all good next steps.