BODYPUMP HEAVY explained: Introducing the new workout of the decade

What can you expect from BODYPUMP HEAVY?

Geena Pannett: “BODYPUMP HEAVY combines the iconic music and energy of group workouts with the type of heavy lifting you do in a PT session. It’s a perfect blend of slow, science-backed movement patterns and euphoric group energy.”

Glen Ostergaard: “It’s authentic weight training to music. We use traditional lifting techniques like squats, lunges, cleans, deadlifts, presses, with a simple structure: two moves per track, three sets of eight reps, and up to two minutes of recovery. The recovery is just as important as the lifting, as this is when we reset, refocus, and prepare for safe, effective heavy lifting.

This is as close as you’ll get to training with heavy weights on the gym floor, but in a class setting. It’s such a simple formula, but every time it leaves me thinking, s**t this is magic.”

Why do we need heavy lifting in our lives?  

Khiran Huston: “We all know strength training builds lean muscle, increases bone density, boosts metabolism, improves longevity etc. But for me, lifting weights is about feeling strong and confident, and knowing I have the functional strength to complete everyday life activities with ease and confidence.”

Glen: “The benefits definitely goes beyond physical. Heavy lifting in a group setting can really unleash those feel-good hormones that boost your mood and support mental wellbeing.”

What sparked the creation of BODYPUMP HEAVY?

Khiran: “Lifting weights is dominating as the most sought-after mode of training for current and next generation gym goers. The idea of lifting heavy to music is something that Phillip and Jackie Mills have always been passionate about. By creating BODYPUMP HEAVY, Phillip and Jackie knew we could bring the benefits of heavier lifts into the group fitness space and make strength training accessible to everyone.”

Glen: “Strength training is surging. You go into any gym, and it’s jammed with people –particularly young people – all focusing on getting strong. In my 20+ years in the fitness industry I’ve seen all the trends, and I’ve never seen anything like it. Now is the perfect time to bring heavy lifting into the studio.”

What went into creating this new evolution in strength training?

Khiran: “We started with a solid workout prototype and followed our robust innovation process – testing, refining and analyzing data. We were able to accelerate the process by using industry experts in group fitness and strength training.”

Glen: “It's been many months of development and we’ve had fantastic input from across the team.So many people have poured their passion into this program, seeing it come to life is incredibly rewarding.”

How is BODYPUMP HEAVY different to BODYPUMP and STRENGTH DEVELOPMENT?

Geena: “BODYPUMP focuses on strength endurance – lots of fast-paced reps, back-to-back with very little rest. BODYPUMP HEAVY uses slower working tempos, often just super-setting two movement patterns, and big recovery sets. This allows for heavier lifting and true strength building.”

Glen: “STRENGTH DEVELOPMENT blends three components; strength, metabolic, conditioning. But with BODYPUMP HEAVY it’s nothing but strict, slow lifting, pure and simple. And the way we use the music is different. BODYPUMP HEAVY is tempo-based lifting – driven by the music, but you’re not bound to the beat.”

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What does the music add to the experience?

Glen: The music is a massive driver. This workout is packed with big, popular sounds that have real multigenerational appeal. These are the songs that you’ll recognize and love singing along to.

Geena: “Honestly, there’s nothing better than a beat drop syncing perfectly with a power move like a hang clean. It’s totally euphoric. This is where BODYPUMP HEAVY really delivers.’

Glen: “The music definitely drives the workout, but you can still move at your own pace – you don’t need to worry about falling behind if you don’t keep up to the beat. You can just enjoy the energy the music brings and how it makes the class flow – and that’s the magic!”

What will people find most surprising about BODYPUMP HEAVY?

Glen: “You can lift much heavier than you think! Often you’re lifting twice the weight you would in BODYPUMP. But with fewer reps and longer recovery periods, lifting heavy feels really manageable.”

Khiran: “You’ll be amazed at how quickly you get stronger. The coaching is designed to build your confidence and set you up for success – so you progress really quickly.”

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How do you feel when you finish a BODYPUMP HEAVY workout?

Glen: “You always finish feeling powerful, strong and grounded. You know you’ve worked hard and done something positive for your body but you don’t feel smashed.”

Geena: “It’s quite a unique feeling where you’re fatigued but also have this incredible empowering buzz. And there’s this addictive element, where you know that you can come back and challenge yourself to lift more in the same movement patterns next time.”

Khiran: “I always feel satisfied, pumped (no pun intended) and accomplished. I love how thec oaching ensures we’re always learning – and that’s feels pretty cool.”

Who is going to love BODYPUMP HEAVY?

Glen: “Anyone who wants to get stronger is going to love this workout. The magic of this class is that you’re lifting heavy, but not ridiculously heavy – it’s heavy enough to get the benefits of lifting heavy, but still manageable for the everyday person. Whether you’re new to strength training or wanting to break through a plateau, you’ll see progress fast.”

Geena: “We've been trialing BODYPUMP HEAVY at our Auckland City club for a couple of months and it’s been a hit. Regulars love having the option to move at a slower pace, where there's no pressure to move on the beat, but there's the opportunity to be driven by the beat. It’s been particularly popular with males, who are inherently hard to get into the studio. We have many members who just come in to the gym floor (and tend to associate group training with a certain stereotype). For these people, BODYPUMP HEAVY is a perfect segue into the studio – they don't feel pressure to move on the beat, there are no complex moves, and it’s similar to what they’re doing down on the gym floor, but more motivating. BODYPUMP HEAVY is also proving to be popular with new people. It gives them a place to learn, they can get their head around basic lifting techniques without paying for a personal trainer or facing the intimidation of heading out to the gym floor by themselves.”

What are your tips for your first BODYPUMP HEAVY workout?

Glen: “Don't be afraid of heavy lifting. Just step into the class, follow your instincts and listen to the instructor. It’s simple to follow and easy to pick up.”

Khiran: “Choose a time that where you can enjoy the experience without rushing. Take time afterwards to get some extra stretches in and soak up that post workout buzz!”

How should you add BODYPUMP HEAVY to your routine?

Glen: “Aim for three resistance workouts a week – maybe two BODYPUMP HEAVY workouts, and a BODYPUMP or a STRENGTH DEVELOPMENT. Add some complementary workouts like LES MILLS SPRINT or RPM for cardio and LES MILLS PILATES or LES MILLS SHAPES. With that mix you’re ticking all the boxes: strength, stability and stamina.”

What are Instructors going to love about teaching BODYPUMP HEAVY?

Geena: “It’s so simple to learn! You only have two (sometimes three) movement patterns to learn for each track and it’s generally three sets with eight reps – so your so brainpower is never that taxed!  

The fact that it’s slow, means you have a chance to coach how to pick the bar up, put it down and set up great technique. You get to educate people on why and how we're doing things, and as a result you see real change happen very quickly in the classes.”

Glen: “The idea of filling in long recovery periods might seem daunting at first, but they’re a chance to connect and coach. This program really helps instructors grow – and get stronger themselves.”

How have you benefited from adding BODYPUMP HEAVY to your life?

Geena: “It seriously makes you so much stronger in such a short amount of time! I’d been lifting the same weights for years while teaching GRIT Strength and BODYPUMP, but adding BODYPUMP HEAVY helped me break the mold. I suddenly felt so much stronger and realized I needed to start lifting heavier in my other workouts too.

It also improves your lifting technique. I’ve become much more conscious about safely lifting and lowering the barbell, moving with good form, and focusing on proper breathing. When you’re lifting heavy, it’s really important to breathe correctly at the right points in the movement, and this program really helps with that.”

Glen: “This is the workout that has helped me fall back in love with weight training. It’s reaffirmed to me the importance of lifting heavy – especially as we get older. And it’s reminded me that lifting heavy makes the biggest difference, the quickest.”

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BODYPUMP HEAVY is now rolling out in clubs worldwide. Find a class here.  You can also try BODYPUMP HEAVY at home using LES MILLS+.

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Khiran Huston is a Les Mills Instructor, Coach and creative who leads BODYPUMP™, LES MILLS SPRINT™, LES MILLS TONE™ and more. As the Les Mills Group Training Project Manager as plays a fundamental role in all new programming and product development.

Geena Pannett is a Les Mills Instructor and Presenter, a personal trainer and the National Group Fitness Manager for the Les Mills New Zealand gym chain. She has been involved with BODYPUMP HEAVY since the early stages of development.

Glen Ostergaard is a Les Mills Creative who has spent many years leading the development of popular workouts like BODYPUMP, RPM™ and LES MILLS SPRINT™. As a key member of the creative team helps shape new workout innovations such as LES MILLS PILATES™ and BODYPUMP HEAVY.

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