Workout vs. Training: Understanding the Difference and Finding Your Fit
When it comes to fitness, the terms “workout” and “training” get thrown around a lot—and often, they’re used interchangeably. But did you know that these two approaches to exercise are fundamentally different? Whether you’re hitting a group class at the gym, sweating through a high-intensity interval session, or following a carefully designed program to meet a performance goal, understanding these differences can make a significant impact on your results.
Here, we’ll break down the key distinctions between workouts and training, uncover the challenges and benefits of group classes versus 1:1 personal training, and help you decide what’s best for your goals and preferences.
What’s the Difference Between a Workout and Training?
Workouts
A workout is a standalone session with no intention of building on previous or future efforts. It’s often focused on burning calories, improving endurance, or just getting your body moving. Examples include participating in a Zumba class, running a 5K for fun, or doing a circuit at your local gym.
The primary goal of a workout is relatively short-term—it’s about showing up, moving your body, and having a good time. And honestly? That’s totally fine! If you enjoy it and it keeps you active, it’s a win.
However, because workouts lack progression or structure, they’re not as effective for achieving specific performance or strength goals.
Training
Training, on the other hand, involves a structured, long-term plan designed to achieve a particular goal. It’s not just about what happens in a single session—it’s about how each session works together within a program. Training incorporates principles like progressive overload, where you gradually increase the challenge on your body to build strength, endurance, or skill over time.
For example, training for a marathon might involve a mix of long runs, speedwork, and rest days—each session with a purpose. Similarly, strength training programs like 5x5 focus on specific rep schemes, progressive weight increases, and scheduled rest to promote hypertrophy and strength gains.
Why People Confuse the Two
The fitness industry, especially group classes, often blurs the lines between workouts and training. Classes at gyms like F45 or OrangeTheory usually fall into the “workout” category, since they focus on calorie burn and general conditioning rather than long-term progression. Unfortunately, many participants in these classes expect training-level results without realizing the distinction—and that’s where the confusion, and sometimes frustration, sets in.
The Value of Both Workouts and Training
Here’s the good news—you don’t have to choose one or the other! Both workouts and training have significant benefits, depending on your goals.
Workouts are ideal for maintaining general fitness, staying active, and enjoying the process. They’re a great way to relieve stress, socialize, or try something new.
Training is best suited for people with specific goals, such as building strength, improving performance, or changing body composition. It requires more discipline, structure, and a long-term mindset.
The key takeaway? Everyone should aim to move their body regularly, whether through workouts or training. But if you’re serious about achieving specific results, intentional programming is essential.
Group Classes vs. 1:1 Personal Training
The Challenges with Group Classes
Though group classes can be a wonderful way to stay active, they often face limitations when compared to 1:1 personal training.
1. Random Programming, Limited Progression
Most group classes aren’t designed with progression in mind. Workouts change each session to keep things varied and fun, but that randomness can also mean wasted time and effort if you have specific goals. Without progressive overload, you’re unlikely to see significant changes in strength or performance.
2. Overemphasis on Intensity
Group fitness often prioritizes calorie burn and heart rate spikes over thoughtful, well-paced workouts. Exercises like burpees—while effective in small doses—are frequently included as filler and don’t address core fundamentals like strength or form.
3. Lack of Individualization
One-size-fits-all classes can’t account for individual needs, limitations, or goals. This means some participants may push too hard, while others aren’t pushed hard enough.
4. Misleading Strength Classes
If a class claims to focus on strength but only allows 30 seconds of rest between sets, you’re not lifting heavy enough to elicit meaningful strength gains. Real strength training relies on low reps, high weights, and adequate recovery time between sets.
What 1:1 Personal Training Offers
Working with a personal trainer helps overcome the challenges of group settings by giving you personalized attention and customized programming. Some benefits include:
Tailored Workouts
Trainers consider your specific goals, fitness level, and limitations when designing a program. This ensures every session supports your long-term progress.
Personal Connections
One-on-one training creates a space for open communication about factors like mindset, nutrition, sleep, and other areas that impact your fitness. Emotional support and accountability are also easier to foster in this setting.
Adaptability
Life happens—goals evolve, injuries pop up, and priorities shift. A good trainer will adapt your program to ensure continued progress despite these changes.
That said, group classes do have one distinct advantage—they can be fun! Many people thrive on the energy of a group, and this social aspect can keep them coming back.
What Makes a Group Class Worthwhile?
Love group classes but want real results? Here’s what to look for in a quality group program:
Focus on Fundamentals
Stick to the basics—squats, deadlifts, presses, and other compound movements. A good class avoids flashy or overly complicated exercises.
Form and Technique
Coaching in group settings should emphasize proper form and offer adjustments for participants when needed.
Modifications
A solid program offers scalable options for beginners and modifications for those with injuries or limitations.
Progressive Overload
Watch for structured programming that allows participants to build on previous sessions, even in a group environment.
How Intentional Training Changes Lives
Transitioning from random workouts to intentional training can make all the difference. For example, several clients who moved from HIIT-style classes to structured strength training programs like 5x5 reported incredible results—not just in their strength, but in their overall energy levels, mood, and motivation. Why?
The magic lies in the work you’re not doing—like strategic rest periods and focusing on fewer, more effective movements. By following a plan with purpose, you’re able to steadily push your limits and see gains over time.
How to Choose the Right Fit for You
Ultimately, the choice between workouts, training, group classes, or personal training comes down to your goals and preferences. Ask yourself these questions to decide what’s best for you:
Do you have a specific goal in mind (e.g., running a marathon, gaining strength, losing body fat)? If yes, consider a structured training program or a personal trainer.
Do you enjoy the energy and community of group classes? If so, prioritize classes with solid fundamentals and progression.
Does it matter more that you just stay active and enjoy the process? If yes, keep doing the workouts you love.
There’s no wrong answer here. The best program is one you’ll stick with—and as long as you’re moving, you’re already ahead of the game.
Final Thoughts
The fitness world doesn’t have to be “workouts vs. training.” Both approaches have value, and the best results often come when you combine elements of both. Whether you’re crushing circuits at a group class, working one-on-one with a trainer, or following a structured program, the key is to move with intention and enjoy the process.
Remember, it’s not just about the work you do—it’s about how you do it. The most effective workouts, programs, and classes come down to smart programming, proper form, and consistency. Find what works for you, and keep moving forward!