What is BODYPUMP? How You Can Expect to Feel...
BODYPUMP is a barbell-training class designed to
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Before Class
give you maximum results in the shortest amount of It is perfectly normal to feel apprehensive and nervous
time. Low on complexity, but high in fun, BODYPUMP before your first BODYPUMP class. Typically, adults
has all the benefits of weight training including do not like to be “new” at something and they have
increased strength, increased metabolism and the high expectations for their first performance. It is
“feel good” factor associated with a great total body important to remember that everyone in class, even
workout. the instructor, did his or her first BODYPUMP class at
one time, and there will be more new BODYPUMPers
after you. Once you get your first class out of the way,
a lot of the apprehension will disappear. Remember,
there is safety in numbers. You will also be amazed at
how many other BODYPUMPers will help you if you
need it.
During Class
The objective of your first few classes is to understand
the format and the equipment, as well as to learn basic
technique. After that, you can start to concentrate on
the intensity of your workout.
You will also be amazed at how simple the class is to
follow. Sure, everyone has moments in class when
they are a little bit unsure of what is going on. Just
What to Wear keep in mind that it takes two to three classes to get
The most important thing to wear is comfortable work- the “lingo” down and to feel most comfortable with
out attire. Most people wear track pants, shorts and t- the movements. That is why we have outlined what
shirts, while some feel more comfortable in Lycra. weights you should use for your first couple of class-
Also, be sure to wear comfortable athletic shoes. Most es, which is very important.
importantly, be free to move and comfortable to sweat. After Class
What to Bring You will be excited to get your first class under your
belt, and hopefully will be looking forward to your next
Bring your energy, a towel and a water bottle. That is class. It is important to know that you will be sore.
all you will need. Some people prefer to wear weight- With any new workout or at the start of any exercise
training gloves, but they are certainly not essential. program, you experience muscle soreness. This is due
Wait and see how you feel after your first couple of to an unaccustomed demand being placed on your
classes before deciding to invest. muscles. Muscle soreness, in simple terms, is your
body adapting to a new experience.
Arrive 15 Minutes Before Class Extreme muscle soreness can easily turn you off exer-
It is important to arrive 15 minutes before class to cise. For this reason, it is crucial to gradually build up
meet the instructor. During these 15 minutes, the your workout; weight recommendations are so impor-
instructor will ensure that you are comfortable during tant. There will be nothing gained by trying to perform
your first class and answer any questions you may at the level of a world-class athlete right from the start!
have. The instructor will ask you such questions as: Everyone is different in terms of where they experi-
ence the most muscle soreness. It really depends on
- Have you ever exercised?
what exercises you have done in the past. Often times,
- Have you ever weight trained?
people are most sore on the second day after they
- Have you participated in group fitness?
exercise.
- Do you have any injuries or problems that might
affect your ability to participate in the class? If you experience anything that seems like an injury,
rather than muscle soreness, please consult the
These answers will help the instructor decide what instructor after the class. It may be a technique error
approach you should take in class and how to modify or alternatively, if it is a pre-existing condition, the
the exercises, if necessary. instructor can help you with an alternate exercise.
When Should You Do Your Next Class
BODYPUMP is designed to be done two or three times
per week, and you should not exceed three times in
one week. It is not a case of the more you do the bet-
ter. In fact, you get diminished returns when you do
the class too much. BODYPUMP should be
approached like regular weight training, where the
days of rest (from weight training) in between are as
important as the workout itself.
For at least your first month of BODYPUMP, twice a
week is sufficient. A schedule that allows for two days
of rest between class experiences is perfect.
What You Need for Class
When you first walk into the room, you will sense a bit
Where to Stand of mayhem and it will seem like everybody knows
what to do, except for you. That too, is perfectly nor-
The best place to stand is within clear view of the mal. Everybody is responsible for setting up his or her
instructor. It is not necessary to be at the front, but try own equipment for the class. The equipment you will
need to grab and put in a spot is:
to be in the center of the room.
- A step and 2 risers
It is important to avoid mirrors and to concentrate on - A bar
the instructor. He or she is the best source of visual - 2 collars
technique information. Mirrors are distracting and - A selection of weights (specific information is provid-
sometimes relay unnecessary information. ed in the next section and in Chart 1 attached).
General weight recommendations for the first class:
Women – use only four medium and two small plates.
Men - use two large, four medium and two small
plates.
How to Approach Your First Three Classes
Weight recommendations are outlined below for your
TRACK NAME FIRST CLASS SECOND CLASS THIRD CLASS
RECOMMENDED WEIGHT RECOMMENDED WEIGHT RECOMMENDED WEIGHT
NOTES
first three classes. This approach might seem conser-
Women Men Women Men Women Men
vative. However, remember that your initial goal is to
Small Medium Small Medium Small Medium
Light weight learn the class structure, equipment and basic tech-
Warmup is essential.
nique, not to lift as much weight as you can.
Stop and place
Squats M+S Large M+S Large M+S Large
the bar down.
Continue
These weights are low-end suggestions only. If you
without weights,
if necessary.
feel as though you have a higher level of conditioning
As noted in
as it relates to the class, you can experiment by
M M+S M M+S M L
squats, take an increasing the weight. It is important to know, howev-
Chest extra break,
if necessary. er, that if you have made an incorrect weight selection,
If you have a you should feel comfortable stopping at any point
history of back
Back and M L M L M L pain, be sure within the track to either rest or adjust your weight.
Hamstrings to stay with this
weight initially,
Alternatively, you can start the track with your weight
even if it seems
light.
selection and, if your muscles fatigue, simply continue
Triceps S M+S S M+S M M+S
The smallest
muscle groups
the track without weight. (*See attached chart)
require the
smallest weights.
Biceps S M+S M M+S M M+S See triceps.
There are
numerous
Talk to the Instructor After Class
Lunges M or no M+S M or no M+S M L
options with the
lunge. Body
Remember to talk to the instructor after class. For
weight weight weight may be
ample load until
example, let him or her know how you felt and if any-
conditioning
improves.
thing was particularly challenging for you. The
There are various
instructor will then make recommendations for your
Shoulders S M S M M M+S exercises in the
shoulder track.
next class.
Start light, and
make changes, Most of all have fun during your first BODYPUMP
if necessary.
experience!