What Is FORCE?
FORCE is your hour of power! This 60-minute barbell program strengthens all your major muscles in an inspiring, motivating group environment with fantastic music and awesome instructors. With simple, athletic movements such as squats, lunges, presses, and curls. FORCE is for all ages and fitness levels. Discover FORCE, discover Results.

What Is Involved?

FORCE uses moves from traditional strength training and programs these movements to music, creating a simple, fun, and effective way to train in groups. The class starts with a comprehensive warm-up followed by eight songs that focus on specific muscle groups and finishes with a well earned stretch.

Who Is FORCE For?
FORCE is for just about anybody aiming to remove barriers of age, gender, and fitness background. Whether you are an inactive person interested in getting fit or an athlete looking for a training edge, FORCE delivers.

• New exercisers will be successful in FORCE because of the simplicity of the class. It is a great starting point to develop strength and confidence.
• FORCE is fantastic for women because it is a form of weight-bearing exercise, which is proven to reduce the incidence of osteoporosis.
• FORCE is perfect for the time-pressed exerciser. 2 times a week is all you need to get great results fast!
• Even serious weight trainers marvel--FORCE is great to work the muscles a different way.

How Often Can You Do FORCE?
FORCE is designed to be done 2-3 times per week and you should not exceed 3 times in one week. It is not a case of the more you do the better. For at least your first month of FORCE, twice a week is sufficient. A schedule that allows for two days of rest between class experiences is ideal.

How Can You Expect To Feel?
Before Class
It is perfectly normal to feel apprehensive and nervous before your first FORCE class. Once you get your first class out of the way, a lot of the apprehension will disappear. Remember, there is safety in numbers. You will also be amazed at how many others will help you.

During the Class
The objective of your first few classes is to understand the format and the equipment as well as to learn technique--so keep the weight light. After that, you can slowly start to increase the intensity of your workout.

After the Class
You will feel a sense of accomplishment to get your first class under your belt. It is important to know that you will be sore. With any new workout or at the start of any exercise program, you are likely to experience muscle soreness. This is because your body is adjusting tot he new demands being placed on your muscles.

What To Wear
The most important thing to wear is comfortable workout attire. Most people wear track pants, short,s and t-shirts, while some are more comfortable in Lycra. Also, be sure to wear comfortable athletic shoes. You should feel comfortable enough to move and sweat.

What To Bring
Bring a towel, a water bottle, and your energy. That is all you need. Some people prefer to wear weight training gloves, but they are certainly not essential. Wait and see how you feel after your first couple of classes before investing.

Arrive Early
It is important to arrive 15 minutes before class to meet the instructor. During these 15 minutes, the instructor will ensure that you are comfortable during your first class and answer any questions you may have. The instructor will ask you such questions as:

• Have you ever exercised?
• Have you ever weight trained?
• Have you ever participated in group fitness?
• Do you have any injuries or problems that might affect your ability to participate in the class?

Your answers to these questions will help the instructor decide what approach you should take in class and how to modify the exercises, if necessary.

Recommendations
Everybody is responsible for setting up his or her own equipment for the class. The equipment you will need to grab and put in a spot are:

• A step and 4 risers
• A bar
• 2 collars
• Weights

General weight recommendations for the first class:

• Women: use two medium and two small plates.
• Men: use two large, two medium and two small plates.

These recommendations might seem conservative. However, remember that your initial goal is to learn the class structure, equipment, and basic technique, not to lift as much weight as you can.

If you feel as though you have a higher level of conditioning as it relates to the class, you can experiment by increasing the weight. It is important to know that if you have made an incorrect weight selection, you should feel comfortable stopping at any point within the track to either rest or adjust your weight. Alternatively, you can start the track with your weight selection and if your muscles fatigue, simply continue the track with plates.

Talk To the Instructor
Remember to talk to the instructor after class. For example, let him or her know how you felt and if anything was particularly challenging for you. The instructor will then make recommendations for your next class. Most of all have fun during your first FORCE experience!