As instructors, we know that no two bodies walk into our classes the same. Different life stages, health considerations, and movement histories mean our participants need personalised guidance to move safely, confidently, and joyfully.
I've written this blog with Groovelates in mind, but essentially the principles apply in all your GroupEx classes.
Groovelates was created with inclusivity at its heart — blending upbeat disco energy with functional, Pilates-inspired conditioning. That makes it ideal for adapting to a wide range of special populations.
This month we’re diving into how to support two key groups you’re likely to see regularly: seniors and midlife women navigating hormonal change.
Let’s explore what they need, what to avoid, and how you can adjust your choreography and cueing.
1. Seniors: Supporting Mobility, Balance & Confidence
Seniors often join Groovelates for improved mobility, increased cardiovascular fitness, and the mood-boosting effects of movement to music.
Your role is to support confidence while keeping joints safe and balance challenges appropriate.
Key Considerations
- Reduced joint mobility (hips, spine, shoulders)
- Balance changes and increased fall risk
- Slower reaction time to music cues
- Possible osteoporosis / osteopenia
- Arthritic changes, especially hands, knees, and spine
Groovelates Adaptations
- Smaller ranges: Offer micro-movements or reduced range for hips and shoulders.
- Standing support: Encourage use of a chair or wall for balance sections.
- Avoid loaded spinal flexion: Stay upright with hinge patterns rather than rounding.
- Functional combos: March patterns, step-touches, gentle rotations, controlled arm lines are all included in our choreography so that you can build up these ranges.
Golden Cue
“Move in your comfortable range — small but strong is perfect!”
2. Midlife Women: Supporting Hormonal Shifts, Joint Health & Fatigue Levels
Many Groovelates participants are in their 40s–60s, navigating perimenopause, menopause, stress, and fluctuating energy. This group benefits immensely from the mood lift and bone-stimulating elements of Groovelates.
Key Considerations
- Increased joint stiffness (especially mornings/evenings)
- Higher stress levels affecting recovery
- Hot flushes / thermoregulation issues
- Pelvic floor or core changes
- Drop in bone density (especially post-menopause)
Groovelates Adaptations
- Dynamic warm-ups help to ease stiffness before choreography.
- Choice in intensity — offer “high-energy” and “steady pace” options in every track.
- Impact choices — gentle impact can be optional but never required.
- Emphasis on posture & breath to reduce tension.
- Bone-strengthening patterns — stamping, rhythmical weight shifts, standing leg work are all included for you to add in.
Golden Cue
“You choose your vibe today — energising or steady. Both are brilliant.”
Teaching With Confidence: 5 Universal Adaptation Principles
For all special populations, these universal principles will elevate your teaching:
1. Give Options Before You Need Them
Normalise modifications. Present them as variations, not “downgrades.”
2. Keep the Choreography Clean
Use clear patterns, repeated phrases, and predictable transitions.
3. Prioritise Alignment
Start every track with a posture reset — especially for shoulders, ribs, pelvis, and knees.
4. Watch for Breath
If breath gets choppy or forced, encourage a step-touch reset.
5. Create a Culture of Permission
Let participants know it’s their class, their pace, their boundaries.
I often use the phrase "Respect what Your Body Needs Today" as each week/class can be so different in terms of aches, pains and energy. But we still wabt to encourage participation and movement at some level.
Why This Matters in Your Classes & Groovelates
When you adapt effectively, you create a space where:
- Everybody feels welcome
- Participants stay with you longer
- You attract more diverse class groups
- You build a reputation for safe, evidence-informed fun
- Teaching becomes easier because people trust your guidance
Inclusive instruction is truly at the heart of Groovelates. For each music track, you have have a technical training video which includes the modifications that youi can use for any special populations or needs in your classes. This gives you a whole libray of information to help support you both in Groovelates classes but all your other classes too.
You can see the full curriculum of all our courses here: