The Story of the Squat Team, How Community Makes You Stronger
When it comes to exercising, the best way to benefit and improve our progress is to make it interesting, challenging and fun. The amazing human machine we live in loves to look for shortcuts – ways to reduce the amount of effort for the most results. If we get bored, we start to get lower results as our body gets used to performing a routine or movement. So how do you overcome that?
There are a few ways to increase results. We can look at the principle of overload, which can be longer workouts, more reps, better form, longer extension or heavier weights but there’s another option we have that will both challenge the body and mind and make the work of exercise that much more fun – working out with friends. This is one of the fastest ways to keep you committed and interested in working out.
Here’s a perfect example of some of our Framewrk members who made this happen. Could you ever get up at 5:45am to workout? And to do it three times a week? That sounds seriously early doesn’t it? How many times would you wake up and hit the snooze button if it was just you getting up to chug some coffee, slug it to the studio and get ready to work? But what if you had a crew, a team of others who would encourage and support you, would that make it easier? And what if these other people became your supporters, your motivators and ultimately your friends? Would this help you stay committed and loyal not only to yourself and your workout but to your community?
We interviewed a group of inspiring women at Framewrk who did just that. We call them the Squat Team and the results they’ve achieved together are astounding.
It all starting when the gym that they frequented closed. They exchanged numbers, and bumped into each other in the neighbourhood where they lived. They formed a messaging group together kept their early morning workouts going in the park. They became more than just a workout group – they morphed into a source of motivation, accountability and fun. If someone was missed it was noticed and they would receive check-in messages. After a little while they hired a trainer to sequence and design the workouts and check their form. Insert Joe Tarulli, who worked with them in the park until we all came together to provide the class inside the Framewrk studio.
This early morning class as been going strong since almost the beginning and the girls now attend all types of classes at Framewrk to balance out their intense morning routine.
When we asked them to share how they formed this group and stuck together every one said that they got together to keep their workouts going and feel more supported and motivated to be their best. The friendship and support that grew out of their group has been valuable for both their fitness and their social lives. They’ve become friends and this is a huge part of what keeps them accountable and encourages them to be their best for each other – and themselves.
Here's how they did it and how you can do it too:
- Choose a team of people that like the same times and types of workouts that you do and has the same commitment to fitness that you do.
- Share information or set up a messaging system to connect with each other (they used What’s App and created a shared group).
- Arrange for two to three workouts per week.
- Check in when someone doesn’t respond.
- Encourage, laugh, work, reset and relax in a positive way.
- Arrange for social activities outside of working out together.
According to Gina Dimello Wagner in her article “Strength in Numbers – the Importance of Fitness Buddies” exercise partners provide a powerful combination of support, accountability, motivation and, in some cases, healthy competition. “They can play the role of teammate, co-coach and cheerleader — all while working out,” The need for interpersonal support is primal, says Andersen. “We are social animals. We seek the company and positive reinforcement of others, especially when we are doing work.”
Here’s the full article:
If you’re at a point where your workout is getting stale or you are looking for motivation and the next level in your fitness journey, consider finding a community that you resonate with. Look for like-minded people who you connect with and stay in touch to help you to be consistent and push you when you just feel like hitting the snooze button. Plus, it doesn’t hurt to have a new set of friends that enjoy the same things you do.
Thank you to the Squat Team Jenn, Roxy, Laura, Laurie, Lizzy, Madison, Hannah, Shari, Gwen who look the time to answer our questions and are a great part of our awesome Framewrk community. Not only are they super fit ladies, they are all great people to have in all our classes to encourage everyone around them.