Small group training in Worthing:
what it is and why it works.

What small group training actually means

Small group training sits between a large fitness class and a one-to-one personal training session. In a typical gym class you might have 20 or 30 people following along to the same routine, with an instructor at the front who may or may not notice whether any given person is doing anything correctly. In a personal training session you have one coach working with one person, which gives excellent attention but often at a price point that is difficult to sustain long-term.

Small group training, as Motus runs it, means a maximum of four people per session working with one coach. Everyone is doing a structured programme. The coach is watching how every person moves. Form is corrected in real time. Sessions are adapted around the specific people in the room that day, not delivered as a one-size-fits-all routine. You get the coaching quality of a PT session at a fraction of the cost, and the social dynamic of training with other people.

Why group size matters more than most people realise

When you are in a class of 20 people and your knee is caving inward on every squat, nobody notices. When you are in a group of four and your knee is caving inward, Ana notices on the second rep. That difference sounds small but it is enormously consequential. Poor movement patterns, left uncorrected, lead to injuries. Good movement patterns, built with consistent coaching attention, lead to long-term progress.

The four-person cap also means that sessions can be genuinely adapted. If one person in the group is nursing a shoulder issue, their pressing movements are modified. If another person is working on a specific movement pattern, that gets prioritised in their session. This level of individualisation simply does not exist in larger class formats.

The social dynamic and why it matters

Solo training is easy to skip. When it is raining and you are tired and the sofa is warm, the internal argument against going to the gym wins more often than it loses. When you know that three other people are expecting you to show up, and that Ana will notice if you are not there, that argument shifts.

This is not just anecdotal. Accountability and social connection are well-documented factors in long-term exercise adherence. People who train with others tend to train more consistently, work harder during sessions, and stick with programmes for longer periods than people who train alone. The Motus community has been built on this. People who started as strangers in a small group session are now close friends who socialise outside the gym and have been training together for over a year.

Who small group training works best for

It works particularly well for adults over 35 who have some specific areas they want to work on, who prefer a more focused environment, or who want more coaching attention than a larger group setting provides. It is also a good fit for people returning to exercise after a break or injury, where more careful programming and closer observation during sessions makes a meaningful difference to how safely and effectively they rebuild.

The larger group format, up to 12 people, suits people who enjoy a busier energy in the room, who have been training for longer and are comfortable with their movement patterns, or who simply want the community experience of a larger group without sacrificing the quality of coaching.

What a session at Motus actually looks like

Large group sessions are 45 minutes. Small group sessions run slightly longer at 45 to 60 minutes, giving more time to work through movements in detail. Both are fully coached by Ana from start to finish. Every session begins with a proper warm-up tailored to what the group is training that day. The main session uses compound strength movements, adapted for each person in the room. There is no whiteboard to stare at and no guesswork about what to do next. Ana leads the session, demonstrates each movement, watches how each person is performing it, and gives feedback throughout.

Sessions run at Peak Boxing Gym in Southcourt Road in the mornings, Monday to Friday and Sunday, and at Worthing High School on South Farm Road in the evenings on weekdays. Both venues are fully equipped for the kind of structured strength training Motus programmes.

How to get started

Everyone at Motus starts with a free 20-minute consultation call with Ana. This is not a sales call. It is a conversation about where you are right now, what you have tried before, what has and has not worked, and what you actually want to feel like. From there, Ana can tell you honestly whether Motus is the right fit and which session format would suit you best. There is no commitment required from the call itself.

If it is a good fit, the next step is the 6-week challenge, which is how everyone at Motus begins. After the challenge, most people move into a monthly membership in whichever group format works for them.