What are the benefits of doing BODYPUMP®?

The many benefits of BODYPUMP® resistance training include:

• Simple and effective workout that challenges all ages and levels.  All can participate in the same class.
• Improved muscle strength and endurance.
• Improved body shape and muscle conditioning.
• Increased tendon and ligament tensile strength.
• Increased bone density.
• Promotion of muscle balance and postural stability throughout the body.
• Increased fat burning capacity.
• Improved hormonal status.
• Stronger immune system.

What does a BODYPUMP® workout involve?

BODYPUMP® Workout Structure - Using a programme-specific warm-up with the barbell and light weight, the session progresses through a total body workout starting with the legs. The focus is on gluteals, quadriceps, hamstrings and calves. That's your butt and legs.  This is followed by pectoral (chest) work involving the bench. The large muscles of the back are the focus of the next segment, followed by isolation work of the smaller muscles such as triceps and biceps. This section really works your arms. The legs are then given a final endurance and toning test with a series of lunges before deltoids (shoulders) and abdominals are worked. Finally the workout finishes with static stretching to aid recovery.

What size weights should I select?

In 1997 an international advisory panel of fitness academics and practitioners was established to monitor and critique the exercise science components of the BODYPUMP® programme. This panel is responsible for providing the BODYPUMP® management team with the most relevant empirical and practical information to assist with programme policy, structure and content.

Resulting recommendations include:

• Participants use light to moderate weights during entire workout. New untrained participants are advised to use very light weight (the barbell may be enough).
• Participants change weights according to targeted muscle groups indicated by Instructor.
• Participants use weights that reflect ability, fitness level and background experience. Instructors to be conservative with advice.
  New or untrained participants should always use a conservative weight while they condition to the class and master correct execution of technique. Using sound periodization strategies participants can add progressive amounts of weight. However the repetitive specific muscle loading achieved during the BODYPUMP® workout creates significant physical and mental challenges for participants to maintain strict lifting technique and must never be compromised.