Recently, a couple of you have asked me for advice and tips on how to get the most out of a Les Mills Bodypump class.
It won’t take much to get more out of your Bodypump class! Here are 5 tips to get you feeling the burn and reaping all of the benefits of this barbell group fitness class.
If you have any additional questions, please feel free to comment below or e-mail me at firstname.lastname@example.org.
1. Bring a notebook
I give this piece of advice to all of my new participants. Bodypump can seem a bit overwhelming the first time or two that you take it, and it may be hard to remember what weights you used before or where you thought you could maybe lift a little heavier/lighter.
My solution to this problem is to bring a notebook to write down the weight that you use for each track and make a special note if you need to change the weight at your next class. If you tried to increase your weight on a specific song and had to take the weight down in the middle of the track or take a break, make note of that! Make your goal during the next class to use that same weight and maybe take less breaks or keep with the heavier weight the whole time.
One of the perks of being in a group fitness class is not having to come up with your own workout, but that does NOT mean that you get to check-out for the entire 60 minute class 😉 You need to be present in the workout. Focus on the muscles being worked, focus on your form, and focus on the instructor because he or she will cue you and guide you to feel what you need to feel throughout the entire workout.
Now, Bodypump doesn’t require you to be musically inclined or have rhythm, but it is helpful if you try to keep your tempo the same as the instructor’s tempo. Les Mills specially designs and choreographs each workout with specific beats to the movement to target each muscle group a specific way. If you are going super fast during a movement that should be super slow, you aren’t getting the intended training effect.
3. Don’t Skip the Stretches
This is the most important part of the workout, and I am always floored by the number of people who skip out on the stretching. The stretches occur in the last five minutes of class, so sticking around really isn’t that big of a time commitment. If you stick around for the stretches, it will keep your muscles bending and moving easily, flexible, and it will help to alleviate potential muscle soreness. The bottom line: you have to stretch!
It is recommended that we complete a strength training workout 2-3 times per week. This will allow your body to gain strength, muscle mass, lose body fat, protect your bones and joints, and reap the most benefits. If you are just attending Bodypump once a month or once in a while your body isn’t receiving all of the benefits that this class has to offer. Up your class frequency to increase muscle tone, strength, your overall health, and body confidence 🙂
5. Come to Class Early
Your instructor will love you for it! Coming to class early will give you adequate time to set up your station, ask any questions that you may have to your instructor, and will earn you MAJOR brownie points with your instructor! Your instructor is familiar with you and wants to help guide you to receive the best workout possible, so don’t be afraid to pull the instructor aside and ask away.
I hope these tips help you out the next time you attend Bodypump!