Strength Focused Small Group Training Results


Strength Focused Small Group Training Results

Small Group Training (SGT) is offered at Athletic Outcomes as 6 week programs for those looking to grab a little more attention from their coaches and ultimately improve on a skill. In this round of SGT, Coach Colin led a Pure Strength focused group of 4 where they met 2X a week going over proper lifting techniques as well as how to warm-up to prep you for these lifts!

On average:

- 1RM Back squat increased 30lbs, or 17.4%

- 1RM Barbell OH Press increased 12.1%

- Max Bodyweight hang time increased 28 seconds

- Max Reps Pullups DOUBLED (for everyone)

- Deadlift 3RM increased by 50lbs or 24.1% 

- Max Rep push ups increase by 8 reps (we never trained a horizontal press once 

- 250 M Rower Sprint time dropped by 3 seconds

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Colin mentioned that he was “thrilled with their results and appreciate all the hard work they put in” and we couldn’t agree more! Those numbers don’t lie and we’re incredible impressed with the dedication and hard work on both ends. Great job team!

We hold SGT sessions featuring different forms of training such as athletic conditioning, maximal strength, running-specific, for beginners, etc. and are always open to hearing more about the types of goals you all have and how we can achieve those through SGT!

For information on our next round, email and if you’re looking to see what AO is all about, browse our website to get a description of our group classes! Check out the next SGT starting July 11th with Coach Jason, all about Olympic Lifting techniques!.


Coach Kat's Top 4 Benefits of Group Training


Coach Kat's Top 4 Benefits of Group Training

Group classes can be extremely intimidating to anyone just getting started with fitness or maybe are getting back into it after a hiatus. Whatever your reasoning may be, we’re here to encourage you and give you confidence to walk into any room like a boss.

In general, group exercise has been proven to help individuals feel motivated while exercising and stick with it long term. Everyone has a competitive nature in them, small or large, and that in itself is just one of the reasons people love a group atmosphere.

Here are Kat’s Top 4 Physical & Mental Benefits of working out with a group: 

  1. Group exercise can help people stick to their program and their goals. Each person in class or the group may have their own personal reason for participation, but the bottom line is that you all showed up to complete the task at hand -- your workout (whatever it may be). You are there together and that creates an environment of shared goals and values. Feeling as though you are part of something bigger, and long term, can be a powerful tool in maintaining commitment. 
  2. Group settings can create and/or increase feelings of accountability, not only to yourself, but to others around you. After all, you all are in it together.
  3. Emotional and mental support. Do you ever have those days where you just feel off? Maybe you need some extra care? Participating in group exercise provides increased social support and companionship which can be a critical factor in helping people stay motivated and invested in themselves.
  4. Whether you seek encouragement from external sources or not, group exercise creates an opportunity for positive reinforcement from those around you. The positive reinforcement can be verbal, physical, or even emotional and can come from your peers or your coach/instructor. Sometimes we all need to hear "good job" or "one more rep" to keep us on our path!

We hope this inspires you to try something new and keep in mind all the benefits of why working out with a crowd is so beneficial to your health. If large crowds just aren't your thing, always remember to reach out and get enrolled in our next round of small group training (max of 6 people) or email for personal training info. 


Studio Sitter + AO: Coming soon!


Studio Sitter + AO: Coming soon!


Studio Sitter is an “on-demand child care solution allowing parents the opportunity to keep up their active lifestyles, while simultaneously providing service-based businesses the solution to their need for child care.” 

What does that mean for all those moms and dads out there?

It means we’ve made it easy on all the parents in Austin (and who are members at AO) who want to get in their workout, find a routine, and not have the hassle of looking for a sitter.

When will it be offered at AO?

AO Fit45Tuesdays and Thursdays at 8am. You'll have 15 minutes before and after class to drop off / pick up your kiddos. 

How it works? 

During scheduled hours/classes a day, AO will have the Studio Sitter trailer parked out front. You'll check in your child in the trailer up to 15 minutes before class begins, pop right inside to take class, and then pick up the kiddos up to 15 minutes after class! Studio Sitter offers 1, 5, and 10 session packages that allow you to schedule time well in advance or on the spot,  because they understand that sometimes parenting requires some last minute schedule changes.

Why we’re partnering with Studio Sitter?

Dr. B is a new mom herself, she knows how tough it is to find time to hit the gym! It can be challenging to find the time to workout, much less find someone to watch your child that you can trust PLUS the added convenience of Studio Sitter being right outside the gym, you’re able to get back in your daily routine without making any extra trips. We want help take away one less stress and turn that hour into a stress-release.

Check out their site for pricing, how to reserve your child's spot, and other places where you can use Studio Sitter!