Ready to get stronger, faster, and fitter? Welcome to Strength and Conditioning classes — the ultimate combo workout that makes lifting weights and sweating buckets look oh-so-good. You’re in the right place if you’ve ever wondered what exactly goes down in these S&C sessions or how they stack up against your usual gym routine.
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In this guide, we’ll give you the lowdown on everything you need to know about Strength and Conditioning classes in South Africa.
We caught up with Virgin Active’s Head of Athletic Training and all-around beast Trevor Lagerwey, to chat about some epic insights and tips.
What is a Strength and Conditioning class?
It is exactly what the name suggests. It’s a gym class focused on strength-based movements and then more high-intensity, conditioning-based movements.
What are the benefits of Strength and Conditioning training?
S&C classes focus on exercises that build muscular strength. This can help improve your ability to perform daily tasks and enhance athletic performance. These classes often combine strength work with cardiovascular conditioning, boosting muscular and cardiovascular endurance.
How do Strength and Conditioning classes differ from regular gym workouts?
S&C classes follow a structured programme to target specific outcomes, like improving strength, power, endurance, and mobility. Each session builds on the previous one, ensuring balanced progress over a six-week cycle. S&C Classes emphasise improving performance in athletic movements, enhancing speed, agility, power, and injury prevention.
They often mimic sport-specific actions or functional movements. S&C Classes include both strength training and conditioning (e.g., high-intensity intervals, endurance work) in a balanced way. The goal is often to improve overall fitness, not just one aspect like muscle growth or fat loss.
Can beginners join Strength and Conditioning classes?
Yes, they can. The programmes are structured to support beginners as well as advanced individuals.
How often should I attend Strength and Conditioning classes for optimal results?
A minimum of three classes a week is recommended.
Is Strength and Conditioning training effective for weight loss?
Yes, it can be an effective way to lose weight.
Do I need to use heavy weights in Strength and Conditioning classes?
On a strength day, it’s encouraged to push yourself with heavier weights. Other days have other “intents” that don’t use heavy weights.
What should I wear to a Strength and Conditioning class?
Wear comfortable activewear and cross-training shoes.
Are Strength and Conditioning classes safe for people with injuries?
Always consult your physio before doing them should you have an injury.
Which gyms in South Africa offer Strength and Conditioning classes?
Many of our conveniently situated gyms offer Strength and Conditioning classes. A variety of our gyms offer Strength and Conditioning classes. The following Virgin Active gyms offer these classes: Wembley, Century City, Hillcrest, Table View, Durbanville, Paarl, Sun Valley, Mitchells Plain, Constantia, Silo, Stellenbosch, Westville, Gateway, Steenburg, Moses Mabhida, Centurion, Groenkloof and Hazeldean. More gyms will be added. So, please ask for strength and conditioning classes at the nearest Virgin Active gym.
Tell us more about Strength and Conditioning Classes at Virgin Active
Virgin Active’s Strength and Conditioning classes are for you if you are looking to build muscle and endurance. The focus is on accessible, functional fitness to build muscle and endurance, ensuring you see results.
Our classes offer a balanced mix of resistance training, aerobic exercises, and functional movements that have been proven to improve muscle development, metabolism, and overall movement.
These 45-minute group classes take place on the GRID floor, using equipment like dumbbells, kettlebells, and assault bikes. Members can join the 6-week programme anytime, but booking is essential due to limited spaces. Join us at a participating Virgin Active gym today.
So, there you have it—everything you need to know about Strength and Conditioning classes in South Africa! Whether you’re a total beginner or a seasoned athlete, these S&C sessions are designed to help you crush your fitness goals, all while having a ton of fun. With a mix of strength, conditioning, and functional exercises, you’ll feel stronger, fitter, and ready to take on whatever life throws your way.
If you’re ready to step up your workout game and make sweating buckets look good, head to a Virgin Active gym and join the action! The S&C classes are waiting for you. It’s time to unleash your inner beast!