Pros and cons: group training vs individual training

Do you prefer to train alone or in a group? What is better for you? Both forms of training have advantages and disadvantages and their usefulness depends on your personality and sports discipline. Read this article to its conclusion and let us know if you share our opinion. Should you include both forms of training in your weekly training schedule, or just one?

Advantages of individual training

Desired time

Training at the preferred time, before work, after work or on Sundays at six o’clock is what you need? You train when you have time and desire without anyone being able to influence it.

Desired pace

You train what you want at your preferred pace. You have developed a routine and stick to it. Nobody tells you what to do, and that can be very liberating during training.


You independently integrate your workouts into your everyday life, thereby strengthening your self-discipline and self-responsibility. You learn to stick to it and start your training without external motivation.

Healthy lifestyle

Developing a healthy lifestyle is an important lesson. You shape your everyday life in such a way that you reach your fitness goal. If you prepare your training properly, you will absorb a lot of information and develop your own opinion about a healthy lifestyle.


Group members can also distract. Alone you can often concentrate better.

Disadvantages of individual training


If you don’t make appointments, there are many excuses to cancel or shorten your workout. Since you are your own coach, there is no one to protest if you do not train.


You receive no feedback about movement, speed or quality of movement. Even sports professionals train daily with coach and video feedback. If you don’t get enough feedback from others, mistakes creep into your movement sequences.

Fun factor

Is it really always so much fun to train alone? Monotony can have a negative effect on training quality.

Advantages of group training


One advantage of participating in a team-based training program is that you will be coached (mostly) by a coach or experienced fitness athlete. Group training gives you feedback or corrections. This will help you develop faster and minimize your risk of injury.


A group fitness course can also benefit those who have reached a plateau. Experienced athletes can get impulses from group members to become fitter or improve their training routine.


If you are part of a fitness group, you take more responsibility for achieving your fitness goals and those of others. You are accountable to the members of the group. It is noticed when you do not exert yourself. Since you are part of a group, you are more motivated to make a good impression. This can help you develop a strong sense of responsibility to stay in shape.

Planning the training

Regular group training allows you to stick to a more structured training plan. A well-structured and consistent plan is essential to achieve the desired results with your training. Fixed training times form a weekly structure that can help you maintain and develop your training routine. You can easily combine group fitness with your normal training sessions. The result can be a stronger routine that helps you stick to your goal of body shaping, athletic excellence or loosing weight.


Team-based training programs promote positive competition. There is a high chance that you will make even more of an effort if you experience other participants training. You will most likely want to keep up with the group, which motivates you to push yourself to the limits. You see the abilities of others, which can be a great source of inspiration to train more. Seeing others train can help you recognize and remove mental barriers. Others can inspire you to push you and your fitness even better.


Group training can help you diversify your training routine. This makes it easier to become a more versatile athlete and develop your skills in different directions.


The group gives you security because there is always someone to help you in accidents or with minor injuries. There are exercises that only make sense with a partner, such as heavy bench press, supported pull-ups or the rehearsal of difficult postures or movements for which a backup is recommended.

Fun factor

Trainings with partner or multi-participant workouts offer the opportunity to do fun and exciting fitness routines that require at least one partner. For example ball or catching games or group skill exercises can be extremely entertaining and have a variety of training effects at the same time.

Disadvantages of group training


Depending on the size of the group, you possibly will get distracted. The quality of the training can suffer from conversations.

Group size

The size of the group is important for your training success. If the group is too big, you will be lost in the crowd and feedback will not reach you as often.

Characters of the group

It depends on the character of the group members whether you feel comfortable in a training group. Negative vibrations between trainees can have a negative effect on the flow of training.


Team-based workouts have many advantages that can help you achieve your fitness and health goals. In addition to the benefits mentioned above, this type of training can also reduce your stress level, increase your enjoyment of sports and self-confidence, your willpower, your mental health, and your social skills. An ideal training design depends on your personality and sports discipline, but from a sporting point of view you can profit in many ways from a combination of individual training and group training. In this way the individual learning and training progress is greatest.

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