Thinking about joining a group fitness class in Moscow, Idaho but not sure what to expect? That's completely normal. Walking into a new gym for the first time can feel intimidating — especially if you've never done a structured training class before.

Here's a step-by-step walkthrough of what your first group training session at Palouse Performance will look like.

Before You Arrive

Wear comfortable workout clothes and athletic shoes. Bring a water bottle. That's it. You don't need to be in shape. You don't need any experience. You don't need to know what a deadlift is. Just show up.

When You Walk In

Ben will introduce himself, learn your name, and ask about any injuries or limitations before class starts. Class sizes are small — this isn't a 40-person spin class — so you'll get personal attention from the moment you walk in the door.

The Warm-Up (10 Minutes)

Every class starts with a dynamic warm-up designed to prepare your body for the workout ahead. This includes mobility exercises, light movement, and muscle activation. Ben coaches through every movement and shows modifications for anyone who needs them.

The Strength Block (20–25 Minutes)

This is the main portion of the class. You'll work on a primary strength movement — something like squats, deadlifts, bench press, or overhead press. Ben demonstrates the movement, sets you up with an appropriate weight, and coaches your form throughout.

The key thing to know: every exercise is scaled to your level. If the class is doing barbell squats and you've never squatted before, Ben will start you with a goblet squat or bodyweight squat. Nobody is expected to keep up with anyone else.

The Conditioning Block (10–15 Minutes)

After the strength work, you'll do a shorter conditioning circuit — sled pushes, rowing, kettlebell swings, or bodyweight movements. The goal is to build endurance and burn calories while keeping things varied and challenging at your level.

Cool-Down (5 Minutes)

You'll finish with stretching, foam rolling, or light mobility work. Ben uses this time to check in — how did it feel, any areas that were sore, any questions about the next class.

After Your First Class

Most first-timers say two things: "That was harder than I expected" and "That was way less scary than I thought." The hardest part is walking through the door. After that, the coaching and community take over.

Group training members also receive 24-hour gym access, so even when you can't make a scheduled class, you can follow Ben's weekly programming independently any time.

Try a Free Group Class This Week

Your first week at Palouse Performance is completely free — including group training classes. No commitment, no credit card. Just show up and see if it's right for you.

195 Mill Rd, Moscow, ID 83843 · Serving Moscow, Pullman, and the entire Palouse region · Claim your free week →