BODYPUMP™ is a barbell workout designed to get you lean, toned and fit. The combination of scientifically-backed moves, motivating instructors and great music helps you achieve much more than you would on your own.
by Emma Hogan
WHY DOES BODYPUMP WORK?
The effectiveness of BODYPUMP comes from The Rep Effect, a proven formula that exhausts muscles using light weights, while performing high repetitions – this is the secret to developing lean, athletic muscle.
HOW MANY CALORIES DO YOU BURN DOING BODYPUMP?
This total body workout will burn up to 540 calories*.
HOW OFTEN SHOULD YOU DO BODYPUMP?
BODYPUMP challenges all of your major muscle groups so we recommend you do no more than two to three classes a week, and make sure you have a day off in between. Add two or three cardio classes into the mix and you’ll shape and tone your body in no time.
HOW MUCH WEIGHT SHOULD I LIFT DURING BODYPUMP?
There’s no pressure to lift heavy in a BODYPUMP class. In fact, the whole workout is structured around high repetitions using light weights. However, continual progression is the key to getting the most out of any strength training, so you need to lift more weight as you get stronger. 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. Remember, 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.
HOW STRONG DO I NEED TO BE?
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 improves over a number of sessions.
WHAT DO I NEED FOR A BODYPUMP CLASS?
BODYPUMP uses a weight bar and weight plates and a step. You’ll need to wear comfortable workout clothes and supportive shoes, and bring your own drink bottle and a sweat towel.
CAN I DO BODYPUMP WHILE PREGNANT?
Plenty of people do BODYPUMP during pregnancy. If you’re pregnant and keen to do BODYPUMP we suggest seeking the advice of your doctor or midwife, as they have the best understanding of your personal medical history. If you can, chat to your instructor beforehand and let them know you’re pregnant – they will be able to coach you through the pregnancy modifications during the class.
CAN I SUGGEST A SONG FOR BODYPUMP?
Yes absolutely! Please visit our Suggest a Song page. We look forward to seeing your suggestion!
HOW DO YOU BECOME A BODYPUMP INSTRUCTOR?
The first step to becoming a BODYPUMP instructor is to connect with a club or your local Les Mills team. We’ll then provide you with plenty of training, you’ll get assessed and then you’ll be ready to lead your own classes. You can find out exactly what it takes to become a BODYPUMP instructor here.
*AUT University (2014, April), Exercise Intensity and Energy Expenditure During the Les Mills BODYPUMP Class.