YMCA of the Triangle

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FOR YOUTH DEVELOPMENT
FOR HEALTHY LIVING
FOR SOCIAL RESPONSIBILITY

Small Group Training

Small Group Training Sessions are led by a certified personal trainer and each session focuses on a specialized format such as strength training, endurance, or core. Participants will use ropes, kettlebells, bars, TRX equipment and more encouraging individual progression and skill development.

A variety of classes and times are offered throughout the Association with new classes each quarter.

Upcoming Classes

Jump to each class for full details.

 

EmpowHER

EmpowHER: Burn is designed for women who want to push past the basics with high-intensity strength and metabolic conditioning. Led by Personal Trainers, you’ll refine technique, build resilience and break through plateaus in a supportive, empowering community. Expect fast-paced sessions blending power, strength, endurance and performance-driven conditioning. Workouts use advanced methods and equipment like kettlebells, dumbbells, slam balls, rowers, bikes and more—challenging both body and mind. Each session is built to elevate your performance and unleash your strongest, most confident self.

EmpowHER: Build is designed for beginners. These small group sessions focus on strength and metabolic training in a supportive, empowering environment. Learn proper techniques, challenge your limits and work toward a healthier, more confident you with guidance from Personal Trainers. Workouts include floorwork and strength stations using kettlebells, dumbbells, slam balls, resistance bands, and more. Each session is unique and ends with wellness tips for women—because empowerment goes beyond the workout!

Kraft Family YMCA
EmpowHER: Burn
Mondays and Fridays, 45-minute sessions
Nov. 12 - Dec. 12, Noon - 12:45 p.m. Register.

EmpowHER: Build
Wednesdays  Noon - 12:45 p.m. and Fridays 11- 11:45 a.m.
Nov. 12 - Dec. 12; Register. 

Cost: $112 (includes 8 sessions) Limited to 10 individuals. 
Contact: Melissa Westcott

Intro to Barbell Lifting

This 4-week small group training will introduce basic barbell lifts with proper technique. A Nationally Certified Personal Trainer leads this class, utilizing the Southeast Raleigh Olympic Lifting floor space and squat rack.

Southeast Raleigh YMCA
Thursdays, 10:30 - 11:30 A.M., Jan. 15 - Feb. 5, Register
Saturdays, 9:30 - 10:30 a.m., Jan. 17 - Feb. 7, Register
$56 (members) 
Contact: Tracie Poerazaff

Men Aging with Intention

This 4-week series (one hour per week) is designed for beginner to intermediate men, especially those 35+, looking to jump-start their fitness journey. Each session combines strength, mobility and vitality-focused exercises with practical guidance tailored to men’s health as they age. You’ll learn foundational benefits of working out and complete a full-body workout to boost longevity and well-being.

Southeast Raleigh YMCA
Saturdays, 10 - 11 a.m.
Jan. 3 - Jan. 24 | Register

Metabolic Fit

This class focuses on enhancing metabolism and endurance. Perfect for those wanting to get the most out of their workout.

YMCA at American Tobacco
Winter '26: Saturdays, Jan. 10 - 31, 11 a.m. - 12 p.m. Register
Winter '26: Wednesdays, Jan. 21 - Feb. 11, 6:30 - 7:30 p.m. Register
Contact: Kindra Holden

Ride and Row

Using a mix of rowers, bikes and a variety of functional equipment, you'll experience a full-body workout that challenges your aerobic capacity, strength, balance and flexibility—all in one session. With intervals as the foundation, the class is designed to push you to build fitness gains in a way that redefines traditional exercise. No two sessions will be the same, come ready for variety and leave feeling stronger and more balanced in your fitness.

Taylor Family YMCA
Thursdays, 8 - 9 a.m.
Oct. 2 - Nov. 13 (6 sessions)
$84 (members)
Contact: Maggie O'Neil

Strength, Agility and Quickness (SAQ)

Strength, Agility and Quickness (SAQ), for ages 11 - 17 years, focuses on helping participants to become better, stronger athletes. This training is full of drills and exercises. This is a free, ongoing training program designed to help athletes achieve their fitness goals.

Taylor Family YMCA
Wednesdays, 4 - 5 p.m.
Sign up using the YMCA mobile app.

Ingram Family YMCA
Wednesdays, 4 - 5 p.m.

Strength & Flexibility

Build strength and stamina through a variety of modalities, including kettlebells, resistance bands, and dumbbells. A portion of each training will focus on flexibility and core strength in a supportive, empowering environment.

Kerr Family YMCA
Mondays, 6 - 7 p.m., Nov. 10 - Dec. 22 (off Nov. 24)
Cost: $84 (members only) Register
Instructor: Lola G.
Contact: Julie Bradshaw

Stretch, Mobility & Balance

Hope Valley Farms YMCA
Winter: Saturdays, 12 - 1 p.m., Jan. 3 - 24 Register
Contact: Kindra Holden

Total Body & Functional Strength

This training combines TRX suspension and functional work in a small group setting to improve strength, balance, flexibility and core stability while maximizing caloric burn to get results! Each session will guide you through fun, variable and fast-paced workouts. Get functional strength for real-life activities such as bending, twisting, lifting, loading, pushing, pulling, squatting and hauling. Open to participants of all fitness levels.

Kerr Family YMCA
Mon./Wed., 11 - 11:30 a.m., Sept. 8 - Oct. 15 Register
Trainer: Amy B.
Contact: Julie Bradshaw

Taylor Family YMCA
Thursdays, 10:30 - 11:30 a.m.
Oct. 2 - Nov. 6 Register

Women on Weights

This small-group class generally runs from five weeks and teaches women proper weight-lifting etiquette, technique and routine. The goals of Women on Weights are to assist women in improving their posture, increasing their strength and losing body mass. You’ll see positive transformation to your body, and you will get stronger. Classes are taught by certified personal trainers.

Hope Valley Farms YMCA
Winter: Saturdays, 10:45 - 11:45 a.m., Jan. 3 - 24 Register
Contact: Kindra Holden

Lakewood YMCA
Winter: Tuesdays, 11:30 a.m. - 12:30 p.m., Dec. 2 - 23 Register
Winter: Tuesdays, 11:30 a.m. - 12:30 p.m., Jan. 6 - 27 Register
Winter: Tuesdays, 11:30 a.m. - 12:30 p.m., Feb. 3, -24, 2026 Register
Contact: Kindra Holden

Poole Family YMCA
Mondays, 10:30 a.m. - Noon, Oct. 13 - Nov. 17 Register
Contact: Robin Miller

Southeast Raleigh YMCA
Women on Weights 1
Tuesdays, 5:30 - 6:30 p.m., Jan. 13 - Feb. 3 Register
Saturdays, Jan. 10 - Feb. 7 Register

Women on Weights 2
Tuesdays, 5:30 - 6:30 p.m., Jan. 13 - Feb. 3 Register
Saturdays, Jan. 10 - Feb. 7 Register
Contact: Tracie Poerazaff

 

Women's Barbell Club

The Women's Barbell Club is an intermediate lifting program designed for women who want to progress their lifting and strength while creating community with other women doing the same. We meet once a week for a group lifting session- either Tuesday night at 5:30 p.m. or Thursday morning at 6 a.m. (We have 2 groups.)  Members have the option to do a full 3-day progressive overload program for each 16-week training block the instructor designs. To attend, women must know how to use an Olympic barbell to deadlift, squat, bench press and hip thrust. Programming involves a combination of bodybuilding and powerlifting, using barbells for the 4 main lifts, along with free weights, cables and machines for other lifts. We meet together as a group and participate in lifting events throughout the year, along with social and charity events outside of the gym.

Kraft Family YMCA
Tuesdays, 5:30 - 7 p.m. (ongoing)
Thursdays, 6 - 7:30 a.m. (ongoing)
Studio X
Contact Pamela Formyduval for more information or questions about class fit.
Purchase 12-week session package or individual sessions online or at the Welcome Center.
 

Strength Training for Runners

Strength is one of the most overlooked aspects of running training. Build stronger muscles, improve running form, and reduce injury risk in this 4-week runner-focused strength series.

YMCA at American Tobacco
Winter: Wednesdays, 5 - 6 p.m., Jan. 21 - Feb. 11
Contact: Kindra Holden

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Small Group Training Directors

Alexander Family YMCA: Casey Tucker
Durham YMCAs: Kindra Holden
Kerr Family YMCA: Julie Bradshaw
Kraft Family YMCA: Melissa Westcott
Northwest Cary YMCA: Simeon Ruff
Poole Family YMCA: Robin Miller
Taylor Family YMCA: Maggie O'Neil
Southeast Raleigh YMCA: Tracie Poerazaff