Pumped about your first class at SHED? Of course you are!

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Every SHED class is a combination of functional strength training and cardio exercises. In layman’s terms, this means that you’ll be using weights (don’t worry - we have options for every level of fitness, whether you’re completely new to functional strength training or a grizzled veteran) in a variety of movements, so the best plan is to ensure you’ve got good freedom of movement with whatever you wear!

In general, clothes that are loose and comfortable are a great place to start. Each SHED class lasts roughly 50 minutes, so if you’ve got moisture-wicking shorts or shirts, they can be a great option. For shoes, you’ll probably be most comfortable in a sneaker or running shoe. 

Please note: closed-toed shoes are a must!

Don’t stress too much about your first class! If it’s your first time, you’ll want to show up about 15 minutes early. We’ll walk through a few admin items at the front desk, then your coach will walk you through the studio and introduce the equipment and layout. This allows you the chance to orient yourself with the stations for the day, ask questions about equipment or movements, and gives you the confidence that our coaches will be looking out for you!

At the beginning of every class at SHED, our expert coaches will demonstrate all of the exercises before the class starts, and they’ll offer scaled-down versions of movements for those that might be a challenge or new to you. Each class will start with a warm-up to get your heartrate up and to get your muscles loose, then you’ll jump into your first exercise for the day.

Classes are structured around stations. Each station will usually have a few exercises, and you’ll spend some time at that particular station before moving on to the next. The number of stations and duration of each station changes from day to day, so you’re never doing the same workout. Combined with working out frequently, this approach ensures that your whole body is getting worked, maximizing the health benefits you see from working out!

Typically, once you’ve completed each of the stations, you’ve finished your workout! However, our coaches are known to offer optional finishers if you want to push yourself for another few minutes. Once the workout is completed, our coaches will walk you through a cool down in order to stretch the muscles that have been targeted during that session’s workout. After that, turn and fist bump your neighbor, say “great work!”, and feel awesome about your day because you crushed it.

One thing to remember, if you’ve not been in a routine of exercising, you’re likely to experience some soreness in the 24-48 hours following your workout. This is completely normal and a sign that your body is responding to the workout! Always know that stretching and light activity (going on a walk, for instance) can help reduce soreness.

Yes! The key to a great workout (and getting results from them) is having great form! As we mentioned above, your class will start by your coach going over the proper form for each exercise that day, BUT we don’t expect you to be an expert. Our coaches love to coach! If they spot a problem with your form, they’ll chat with you personally, show you any problem areas, provide instruction, and cheer you on as you master each exercise.

It’s worth saying that the easiest way to get injured while doing any kind of workout (running, swimming, lifting weights, etc.) is to ignore proper form. It’s always best to be slow and under control with each movement, and our coaches let you know if they spot any issues.

Everyone knows that workouts are 1,000% more enjoyable with music. Each coach will make or select a playlist for your workout, so you’ll have plenty of tunes to enjoy. Have something in particular you want to hear or have a great idea for a themed playlist? DM us on Instagram (you’re following @shedfitnessmemphis on Instagram, right?) and let us know!

Along with the list of workouts at each station, you’ll see a recommended “category” of weight (light, medium, or heavy). These are relative recommendations. This means that if you are at a station that requires “light” weights, you should choose weights that are light to you. In the studio, you’ll see signs that give you some guideposts for these ranges, but as you get started, it’s best to go with what you feel most comfortable with. As you come back and get a feel for the workouts at SHED, you can start to challenge yourself to pick up a slightly heavier weight, but don’t feel that pressure on your first workout! Do what feels comfortable and grow from there.