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.

Upcoming Classes

Classes change each quarter.

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

EmpowHER

EmpowHER: Burn
Take your training to the next level with EmpowHER: Burn Women’s Small Group Training, where strong women come to get even stronger! This elevated program is designed for those ready to push beyond the basics and dive into higher-intensity strength and metabolic conditioning. With focused coaching from Personal Trainers, you’ll refine technique, build resilience, and break through plateaus alongside a determined community of women committed to leveling up. Expect dynamic, fast-paced sessions that blend power, strength, endurance, and performance-driven conditioning. Workouts feature advanced training methods to challenge both the body and mind, and may include interval circuits and progressive overload using equipment such as Kettlebells, Dumbbells, Slam Balls, Resistance Bands, Rowers, Bikes, Battle Ropes, and more. Each session is designed to push you further, elevate your performance, and bring out your strongest, most confident self.

EmpowHER: Build
Unlock your potential and join a supportive group of women dedicated to achieving personal victories at EmpowHER: Build Women’s Small Group Training! Tailored towards beginners, these small group sessions are designed to empower you through strength and metabolic training. Gain guidance from Personal Trainers in a supportive community rallying behind you to meet your fitness goals! Embrace this opportunity to learn new techniques, best practices, challenge your limits and advance toward a healthier, more vibrant you. Sessions may include floorwork and strength stations with varied workouts utilizing equipment such as Kettlebells, Dumbbells, Slam Balls, Resistance Bands and more! Cool downs include wellness themes dedicated to women’s health, because empowerment extends far beyond the workout. No session is the same!

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

Learn to Meal Plan and Prep

Join us for this hands-on small group class designed to help you take the stress out of mealtime! Whether you’re cooking for yourself or a family, you’ll learn how to plan and prepare nutritious, budget-friendly meals that are quick and easy to make. Each session includes practical tips on grocery shopping, meal prep strategies, and basic cooking techniques. You’ll walk away with simple recipes, helpful resources, and the confidence to make healthy eating a part of your daily routine. Perfect for beginners.

Southeast Raleigh YMCA - in the Teaching Kitchen
11 a.m. - 12 p.m. Sept. 6,13,20, 27, Members Only. Register
Contact: Tracie Poerazaff

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.

Lakewood YMCA
Fall: Saturdays, 10 - 11 a.m., Oct. 4 - 25 Register
Fall: Tuesdays, 11:30 a.m. - 12:30 p.m., Oct. 14 - Nov. 4 Register
Winter: Tuesdays, 11:30 a.m. - 12:30 p.m., Dec. 2 - 23 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
Thursdays, 11 a.m. - Noon, Oct. 23 - Nov. 13 Register
Contact: Tracie Poerazaff

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. (*RESTRICTIONS: Those who are in the postpartum period or who have musculoskeletal conditions (i.e., diastasis recti) must get clearance from their provider.)

Hope Valley Farms YMCA
Thursdays, 10:45 - 11:45 a.m., Oct. 16 - Nov. 6 Register
Contact: Kindra Holden

THRIVE on Weights

This class is designed for older adults who want to improve their strength and mobility. Please note: Class will not be held on Veterans Day (November 11).

Hope Valley Farms YMCA
Tuesdays, 11 a.m. - 12 p.m., Oct. 21 - Nov. 18 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

Bootcamp

This SGT combines the motivation of group workouts with the personal attention of a trainer. This bootcamp-style class blends strength training, cardio, and functional movement in a fast-paced circuit format designed to challenge all fitness levels. With a max of 6 participants, you'll get individualized coaching, form correction, and modifications tailored to your needs — all while pushing through high-intensity intervals alongside a supportive, enthusiastic trainer.

YMCA at American Tobacco
Fall: Thursdays, Oct. 2 - 23, 5 - 6 p.m. Register
Contact: Kindra Holden

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
Fall '25: Thursdays, Oct. 2 - 23, 6:30 - 7:30 p.m. Register
Winter '26: Saturdays, Jan. 10 - 31, 11 a.m. - 12 p.m. Register
Winter '26: Thursdays, Jan. 8 - 29, 6:30 - 7:30 p.m. Register
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
Mondays, 10:30 - 11:30 A.M., Sept. 8 - 29, Register
Wednesdays, 10:30 - 11:30 a.m., Sept. 10 - Oct. 1, Register
$56 (members)
Contact: Tracie Poerazaff

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.

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

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.