If you want to do strength training and muscle strengthening exercises in a group setting, Body Pump from Les Mills is the perfect group class for you. The class is characterized by doing 60 minutes of muscle strengthening exercises for the whole body. The only equipment needed for this: the barbell, dumbbells, and an aerobics step.
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During the training, you will do exercises with others such as bench press, lunges, squats, deadlifts, biceps curls, triceps extensions, and more. All of this is done under the guidance and supervision of a certified Les Mills instructor who monitors whether you are performing the exercises correctly and pushing yourself to the maximum. Finally, like all Les Mills classes, the classes are given to music that motivates you and changes tracklists every 3 months.
What is Body Pump
With Body Pump, as mentioned, you train all muscle groups in the body in a group setting. The class lasts 60 minutes and has a fixed choreography that changes every 3 months. Body Pump is not done at home but in the gym. By doing Body Pump, you develop muscle strength and achieve muscle growth. You can determine the level of difficulty yourself. The exercises are quite simple and can be performed with self-selected weights. It’s important for beginners not to be too enthusiastic with the weights. Since some muscle groups are trained for a few minutes, exhaustion and fatigue can occur quickly if you don’t start with the right weights. During a class, you can burn over 700 calories, making Body Pump not only good for strength gain and muscle growth but also for weight loss.
Bodypump at Home
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Body Pump Benefits
Strength gain, muscle growth, and fat burning are the 3 benefits you’ll notice when participating in a class. You will become significantly stronger by engaging the muscles, and you will also be able to train heavier if you attend classes frequently. If you are just starting out and experience muscle soreness after the class, make sure to give yourself at least 48 hours of rest before starting another Body Pump class. The benefits are:
- Strength gain and muscle growth
- Fat burning through strength training
- Burn up to almost 600 calories per class
- Stronger and larger muscles
- Good abdominal muscle training
Losing Weight with BodyPump
There is a significant advantage of doing strength training, besides developing muscle strength. Namely, losing weight through strength training. Since your body is in a similar state during BodyPump, you can lose weight with BodyPump. Below you can see how many calories you burn during a class:
| Class | Calories burned (female) | Calories burned (male) |
| BodyPump | 438 | 589 |
| BodyCombat | 417 | 605 |
| BodyAttack | 695 | 740 |
| BodyStep | 575 | 605 |
| RPM | 685 | 619 |
| BodyJam | 377 | 413 |
| BodyBalance | 267 | 305 |
Body Pump Class
A Body Pump class has a few elements that are present in every class. The structure of a class is often as follows:
Warming Up
Leg Muscles
Chest Muscles
Back Muscles
Triceps
Biceps
Shoulders
Abdominal Muscles
Cooling down
The classes always begin with a warm-up to prepare your body and muscles for the upcoming intensity. This helps prevent injuries. After the warm-up, the large muscle groups are addressed first. These muscle groups are often trained with the help of supporting muscle groups, such as the triceps when training chest muscles and the biceps when training back muscles. This makes the training of the large muscle groups also often seen as a warm-up for the supporting muscles. The supporting muscle groups are addressed after the large muscle groups, often in the form of isolation exercises. This way, you only target the muscles you want to engage. Finally, the abdominal muscles and core are addressed.
Video Body Pump
Who is Body Pump For
The classes can be attended by anyone with a good basic fitness level and overall health. The exercises are simple, and the instructor is there to provide explanation and support. Additionally, the intensity can be easily determined by adjusting the weight. Often, you’ll see a varied composition of participants during the classes. This is very characteristic of Body Pump classes.
