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.

Conditioning and Core

Conditioning and Core is an interval training program incorporating weight resistance/cardio conditioning/core strength exercises. Equipment: Slam balls, TRX, ski ergs, rowers, kettlebells, dumbbells. Foam rolling for recovery.

Chatham Park YMCA
Mondays & Thursdays, beginning March 16, 5:45 - 6:45 p.m. 
$84 (members)
Trainer: Esther
Contact: Lorraine Messner

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
March 16 - 27, Noon - 12:45 p.m. Register.
4 sessions total, $56

EmpowHER: Build
Wednesdays  Noon - 12:45 p.m. and Fridays 11- 11:45 a.m.
March 18 - April 10; Register. 
Cost: $112 (includes 8 sessions) Limited to 10 individuals. 

Contact: Melissa Westcott

From Resolutions to Habits

Make this year different with an 8-week small-group program that turns New Year’s resolutions into lasting habits. With expert guidance, peer support and accountability, members set meaningful goals, explore whole-person well-being and celebrate progress together in a welcoming YMCA community.

Alexander Family YMCA
Mondays beginning Jan. 19, 8 - 9 a.m. Register
Mondays beginning Jan. 19, 5:30 - 6:30 p.m. Register
$112 (members)
Contact: Casey Tucker

HITT

This group training is designed to increase strength, endurance, and cardiorespiratory fitness. Participants will engage in weight training, bodyweight exercises, plyometric movements, and more.

Downtown Durham YMCA Register
Spring '26: Saturdays, March 14 - April 11, 10 - 11 a.m.
Spring '26: Tuesdays, March 17 - April 7, 8 - 9 a.m.
Spring '26: Tuesdays, April 14 - May 5, 8 - 9 a.m.
Spring '26: Tuesdays, May 12 - June 2, 8 - 9 a.m.

YMCA at American Tobacco Register
Spring '26: Tuesdays, March 17 - April 7, 4 - 4:45 p.m. Register
Spring '26: Tuesdays, April 14 - May 5, 4 - 4:45 p.m. Register
Summer '26: Tuesdays, May 12 - June 2, 4 - 4:45 p.m. Register

Hope Valley Farms YMCA Register
Spring '26: Tuesdays, March 17 - April 7, 11:30 a.m. - 12:30 p.m. Register
Spring '26: Tuesdays, April 14 - May 5, 11:30 a.m. - 12:30 p.m. Register
Spring '26: Tuesdays, May 12 - June 2, 11:30 a.m. - 12:30 p.m. Register

Lakewood YMCA Register
Spring '26, Tuesdays, March 17 - April 7, 10 - 11 a.m. 
Spring '26, Tuesdays, April 14 - May 5, 10 - 11 a.m. 
Spring '26, Tuesdays, May 12 - June 2, 10 - 11 a.m. 

$56 (members)
Contact: Kindra Holden

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
Saturdays, 9:30 - 10:30 a.m., Jan. 17 - Feb. 7, Register
$56 (members) 
Contact: Tracie Poerazaff

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
Spring '26: Wednesdays, March 4 - 25, 5 - 6 p.m. Register
Spring '26: Wednesdays, March 4 - 25, 6:30 - 7:30 p.m. Register
$56 (members)
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.

Spartan SGT

Kick your training into high gear with obstacle and endurance training! The weekly training is open to all, or prepare with your teammates for the Asheville Spartan Weekend, August 1 - 2.

Kerr Family YMCA
Mondays, May 4 - July 20, 8 - 9 a.m. Register
Contact: Julie Bradshaw

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.

Thrive Small Group Trainings

Thrive on Weights is for seniors looking to improve their strength and mobility.

Hope Valley Farms YMCA
Spring: Fridays, March 20 - April 10, 12:15 - 1:15 p.m. Register
Spring: Fridays, April 17 - May 8, 12:15 - 1:15 p.m. Register
$56 (members)
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.

Poole Family YMCA
Fridays, 8:30 - 9:30 a.m., Feb. 13 - March 26
$84 (members)
Register
Contact: Robin Miller

Total Control

Total Control is an evidence-based fitness and educational pelvic wellness program developed by doctors, physical therapists, and fitness instructors. It has been shown to improve bladder control and quality of life.

Chatham Park YMCA
Thursdays, beginning March 19, 10:30 - 11:30 a.m.
$84 (members)
Trainer: Elizabeth
Contact: Lorraine Messner

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.

Downtown Durham YMCA Register
Spring '26: Wednesdays, March 18 - April 8, 8:30 - 9:30 a.m.
Spring '26: Wednesdays, April 15 - May 6, 8:30 - 9:30 a.m.
Contact: Kindra Holden

Hope Valley Farms Register
Mommies on Weights - This class is for moms who are either getting back into working out or want to learn how to use a variety of equipment safely and effectively to increase their strength.
Spring: Fridays, March 20 - April 10, 11 a.m. - 12 p.m. Register
Spring: Fridays, April 17 - May 8, 11 a.m. - 12 p.m. Register
Contact: Kindra Holden

Lakewood YMCA Register
Spring '26: Tuesdays, March 10 - 31, 11:30 - 12:30 p.m. 
Spring '26: Tuesdays, April 7 - 28, 11:30 a.m. - 12:30 p.m.
Spring '26: Tuesdays, May 2 - 26, 11:30 a.m. - 12:30 p.m. 
Spring '26: Sundays, March 15 - April 28, 1:30 - 2:30 p.m. 
Spring '26: Sundays, May 5 - 26, 1:30 - 2:30 p.m. 
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, 9:30 - 10:30 a.m. or 5:30 - 6:30 p.m., April 7 - 28 Registration coming soon!

Women on Weights 2
Tuesdays, 9:30 - 10:30 a.m. or 5:30 - 6:30 p.m., May 5 - 26 Registration coming soon!
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.

Yoga Movement

Join us for a specialized workshop designed to deepen understanding of yoga alignment, anatomy, and biomechanics. This workshop will focus on breaking down poses, correcting dysfunctional patterns, and improving functional movement to reduce pain, prevent injury, and increase strength. This workshop will focus on countering common improper postures such as forward head posture, kyphosis, upper cross syndrome, and lower cross syndrome.

Kerr Family YMCA
Sundays, March 29 - April 26 (off April 5), 1 - 2 p.m. Register
Contact: Julie Bradshaw
 

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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