All you need to know about BODYPUMP

WHY DOES BODYPUMP WORK?

The high rep, lower weight training of BODYPUMP^™ is based on a formula called THE REP EFFECT^™, which utilizes time under tension and fatigue to generate muscular adaptation. During a BODYPUMP workout, the fusion of science-backed moves, motivating instructors and great music helps you achieve much more than you would on your own.

DOES BODYPUMP REALLY GET RESULTS?

BODYPUMP really is the ultimate resistance training workout. A fascinating study has shown that BODYPUMP generates a long-term physiological response that is far greater than a calorie-matched cardio class. BODYPUMP can therefore be described as a more potent exercise stimulus. This is backed up by research highlighting that the fast-tempo resistance training of BODYPUMP expends more energy than lifting heavier loads at a slower rate. Studies also show that BODYPUMP can generate athleticism; improving strength, power and speed. There is also evidence that the high-repetition, low-load training of BODYPUMP can increase bone density and reduce the risk of osteoporosis. And, BODYPUMP has been shown to reduce inflammatory markers and drive significant gains in functional ability.

WHY ARE STRENGTH WORKOUTS LIKE BODYPUMP IMPORTANT?

Scientists have called out strength training as the most life-changing training modality of all. Not only does it make you stronger and fitter, but ground-breaking research also links regular strength training with living a longer and healthier life. There’s evidence that strength training can improve heart health more significantly than cardio exercise and studies show how high-repetition strength training can grow stronger bones. And if you’re looking to lose weight, strength training is key to maintaining a healthy weight for the long term, as loss of lean muscle tissue during weight loss bumps up the risk of weight regain down the track.

HOW OFTEN SHOULD YOU DO BODYPUMP?

BODYPUMP challenges all of your major muscle groups, so most people will get great results doing two to three workouts a week, ideally with a day off in between. Add two or three cardio workouts into the mix and you'll shape and tone your body in no time.

HOW MANY CALORIES DO YOU BURN DOING BODYPUMP?

While you can expect to burn an average of 400 calories* during a 55-minute BODYPUMP workout, scientists advise gauging the impact of your workouts by looking beyond the immediate calorie burn. It's the building of lean muscle mass that provides long-term benefits, as when you increase lean muscle mass the extra muscle will raise your metabolism, so you increase your body’s ability to effectively burn calories beyond your workout. Read more about the long-term calorie burn benefits of BODYPUMP.

WHAT EXERCISES DO YOU DO DURING BODYPUMP?

A 55-minute BODYPUMP workout features ten tracks, each focusing on a different muscle group. You can always expect a good dose of squats, deadlifts, clean and presses, lunges and bicep curls. And, more often than not you'll find push-ups, chest presses, overhead presses and crunches are part of the mix too.

HOW STRONG DO YOU NEED TO BE TO DO BODYPUMP?

In a BODYPUMP workout there are options to suit every ability. If you're new to the workout start with very light weights (or even just the bar). Perhaps just do the first four or five tracks a couple of times a week. You'll find your fitness and strength improve over a number of sessions.

KYLIE GATES’ BODYPUMP TIPS FOR BEGINNERS

• Choose light weights
• Focus on learning good technique
• Follow the instructor’s timing cues
• Focus on the full range of movement
• Check your fatigue levels at the end of each track. If you feel like you could keep going, next time increase your weight
• Make small gradual weight increases over time.

HOW MUCH WEIGHT SHOULD YOU LIFT DURING BODYPUMP?

There’s no pressure to lift heavy during a BODYPUMP workout. In fact, the whole workout is structured around high repetitions using light weights. However, the strength gains only come when you challenge yourself, and that relies on something called progressive overload. Progressive overload is the ongoing adaptation that occurs when you escalate the stress placed on your muscles. Lifting incrementally heavier loads is one of the most powerful ways to benefit from progressive overload – and in some cases sparks hypertrophic muscle growth.

When you’re looking to give your fitness a nudge, if a BODYPUMP workout is not getting you hot and sweaty, and you’re not hanging out for the end of each track then it’s likely that your resistance is too light. We suggest you pick a couple of tracks where you think you can lift a heavier weight and add an extra weight plate to your bar (if you’re using the SMARTBAR^™ this is super simple). Small increases will help ensure you maintain good form while building strength. If at any time you feel that the weight you are lifting is compromising your technique stop for a few reps and reset – or simply drop your weight slightly.

See the checklist to find out how much you should be lifting. Watch and learn how to safely increase your weights below.

WHAT DO YOU NEED FOR A BODYPUMP WORKOUT?

BODYPUMP uses a weight bar and weight plates and a bench. While any barbell or weight plates will do, the Les Mills SMARTBAR is ideal. It has been scientifically designed to help you increase muscle activation and speed up plate transitions, so you get faster results. The LES MILLS SMARTSTEP^™ is also a great option for BODYPUMP. We also suggest that you have comfortable workout clothes, supportive shoes, a drink bottle and a sweat towel.

WHERE CAN YOU ENJOY BODYPUMP?

You can find a BODYPUMP class near you here. Alternatively, log in to LES MILLS+ and you can do a BODYPUMP workout anytime, anywhere.

Find a workout work out on demand

OTHER STRENGTH WORKOUTS TO TRY:

LES MILLS STRENGTH DEVELOPMENT

This progressive strength program helps you build muscle using the principles of strength and conditioning science. As you progress through the workouts, you challenge your muscles with slow and controlled movements. The low volume of reps and relatively heavy weights create the perfect parameters for hypertrophic muscle growth.

Ideal for: anyone serious about getting strong. It will help improve your technique and confidence so you can train more powerfully in the studio and on the gym floor.

Learn more about LES MILLS STRENGTH DEVELOPMENT

LES MILLS FUNCTIONAL STRENGTH

A hybrid of pure strength training and explosive power, this workout challenges you with innovative exercises, cleverly designed to amplify athleticism. Compound movements using heavy weights are mixed with explosive movements that raise your heart rate. You can expect a moderate volume of reps and a real focus on offset lifting and stability work.

Ideal for: anyone who loves to train hard. It’s also a great option if you want to get strong for life, but are intimidated by heavy lifting. This is a challenging workout, but you can start with light weights and there are options for all abilities.

Learn more about LES MILLS FUNCTIONAL STRENGTH

LES MILLS CORE

This targeted core workout is designed to build strength, stability and endurance in the muscles that support your core. It will help improve balance, assist injury prevention, and increase sports performance.

Ideal for: anyone and everyone! A strong core can help you become better at everything you do.

Learn more about LES MILLS CORE

Learn more about the different strength training options.

MORE STRENGTH TRAINING INSIGHTS:

6 REASONS TO LOVE LIFTING

Getting strong and fit is just the beginning, science shows regular strength training can improve your mental wellbeing, boost heart health, grow stronger bones, drive fat burn, and help you live a longer and healthier life.

LEARN MORE

HYPERTROPHY HYPE: DISCOVER THIS TRENDING STRENGTH SCIENCE

Discover what makes hypertrophic strength training different to other types of exercise. Learn which exercises create the best hypertrophy response, plus how much load and how many reps will create the perfect storm for hypertrophic muscle growth.

READ MORE

BREATH + LIFTING: THE #1 MISTAKE

Can improper breathing technique really halt training progress? Learn the breath training basics for lifting weights.

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